Emu Egg
Nutrition Information
| Nutrient / Component | Per 100 g (Whole Egg) | Per 1 Whole Emu Egg (500 g) | Per 1 Emu Egg White (275 g) |
|---|---|---|---|
| Energy (Calories) | 165 kcal | 825.0 kcal | 132.0 kcal |
| Water | 73.0 g | 365.0 g | 243.4 g |
| Protein | 13.00 g | 65.00 g | 29.15 g |
| Total Fat | 12.10 g | 60.50 g | 0.08 g |
| — Monounsaturated Fat | 6.20 g | 31.00 g | 0.00 g |
| — Polyunsaturated Fat | 1.70 g | 8.50 g | 0.00 g |
| — Saturated Fat | 3.50 g | 17.50 g | 0.00 g |
| Cholesterol | 430 mg | 2,150.0 mg | 0.0 mg |
| Total Carbohydrates | 0.85 g | 4.25 g | 2.20 g |
| Dietary Fiber | 0.0 g | 0.0 g | 0.0 g |
| Total Sugars | 0.65 g | 3.25 g | 2.20 g |
| Choline | 242.0 mg | 1,210.0 mg | 3.3 mg |
| Potassium | 160 mg | 800.0 mg | 448.3 mg |
| Sodium | 140 mg | 700.0 mg | 453.8 mg |
| Phosphorus | 195 mg | 975.0 mg | 41.3 mg |
| Calcium | 58 mg | 290.0 mg | 19.3 mg |
| Magnesium | 13 mg | 65.0 mg | 30.3 mg |
| Iron | 3.80 mg | 19.00 mg | 0.14 mg |
| Zinc | 1.35 mg | 6.75 mg | 0.06 mg |
| Selenium | 29.0 µg | 145.0 µg | 52.3 µg |
| Copper | 0.065 mg | 0.325 mg | 0.055 mg |
| Vitamin A (RAE) | 160 µg | 800.0 µg | 0.0 µg |
| Vitamin D (D3) | 1.5 µg (60 IU) | 7.5 µg (300 IU) | 0.0 µg |
| Vitamin E (Alpha-Tocopherol) | 1.18 mg | 5.90 mg | 0.00 mg |
| Vitamin K | 0.3 µg | 1.50 µg | 0.0 µg |
| Vitamin B12 | 1.80 µg | 9.00 µg | 0.14 µg |
| Riboflavin (B2) | 0.440 mg | 2.200 mg | 1.100 mg |
| Pantothenic Acid (B5) | 1.45 mg | 7.25 mg | 0.33 mg |
| Folate (B9) | 52.0 µg | 260.0 µg | 8.3 µg |
| Vitamin B6 | 0.150 mg | 0.750 mg | 0.014 mg |
| Thiamine (B1) | 0.100 mg | 0.500 mg | 0.011 mg |
| Lutein + Zeaxanthin | 380 µg | 1,900.0 µg | 0.0 µg |
Description
Emu eggs (Dromaius novaehollandiae) are magnificent, emerald-to-forest-green ratite eggs produced by Australia's largest native flightless bird. Encased in a thick, textured, multi-layered shell that acts as an evolutionary camouflage and moisture barrier, a single whole emu egg matches the volume and mass of approximately 10 to 12 standard chicken eggs. Revered in high-end culinary arts for its distinctively rich, velvety mouthfeel, an emu egg is biologically defined by its disproportionately large yolk, providing an abundance of healthy monounsaturated fatty acids, fat-soluble vitamins, and trace minerals. When analyzing emu egg nutritional value per 100g (raw edible portion without shell), a whole emu egg supplies approximately 165 calories, 13.0 grams of complete protein, 12.1 grams of dietary lipids, and under 0.9 grams of carbohydrates. At standard culinary dimensions: one whole raw emu egg (approx. 500 grams edible contents) yields roughly 825 calories and 65.0 grams of complete protein, while one emu egg white (approx. 275 grams) supplies an ultra-lean 132 calories and 29.2 grams of pure protein with zero fat and zero dietary cholesterol.
Whole Emu Egg vs. Emu Egg White: Yolk Volume & Albumin Quality
Unlike chicken eggs where the yolk constitutes around 30% of total liquid mass, an emu egg features a yolk that represents approximately 45% of its total edible contents. The remaining 55% consists of a dense, gelatinous albumen (white). Emu egg white is composed of more than 88% structured water along with functional globular proteins—predominantly ovalbumin, ovotransferrin, and ovoglobulins—delivering nearly 30 grams of pure, fat-free protein per egg white. For strength athletes requiring clean nitrogen retention without added lipids, the isolated white serves as a pristine amino acid source. Conversely, consuming the whole emu egg incorporates the massive golden yolk, providing roughly 35.8 grams of protein alongside heart-healthy unsaturated lipids, fat-soluble vitamins, and bioactive phospholipids that stimulate post-exercise muscle protein synthesis (MPS) and support hormonal homeostasis.
Lipid Architecture, Monounsaturated Fats & Lower Cholesterol Ratio
The lipid profile of the emu egg is recognized in comparative ratite research for its favorable composition:
Monounsaturated Fatty Acid (MUFA) Dominance: Over 50% of the fatty acids in an emu egg yolk consist of monounsaturated fats (primarily oleic acid), accompanied by beneficial polyunsaturated fatty acids (PUFAs) such as linoleic acid.
Favorable Cholesterol Ratio: Although a whole 500g emu egg yields a high absolute cholesterol count due to its shear mass (~2,150 mg), the cholesterol concentration per gram of yolk is significantly lower than that of chicken egg yolks (~950 mg/100g yolk compared to ~1,250–1,400 mg in chicken yolk).
High Iron & Intracellular Minerals: Whole emu eggs deliver 3.80 mg of bioavailable iron per 100g (over 19 mg across a whole egg), substantially outperforming chicken eggs and providing vital support for hemoglobin synthesis and tissue oxygenation.
Choline & Selenium Density: Supplying over 1,200 mg of choline and roughly 145 µg of selenium per whole egg, emus provide critical nutrients for cellular membrane integrity, hepatic lipid transport, and antioxidant glutathione peroxidase activity.
