Beef, variety meats and by-products, kidneys, raw
Whole food · Beef Products
Photo: Wikipedia
Beef kidneys are a nutrient-dense organ meat with a distinct, mineral-rich flavor and a tender, slightly springy texture when cooked properly. They are exceptionally high in protein while being very low in carbohydrates and fat, making them a powerhouse for lean nutrition. Their unique taste is often described as clean and subtly sweet, with a texture that holds up well to braising or grilling.
Calorie split: 71% protein · 1% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love beef kidneys for their deep, savory umami flavor that intensifies with slow cooking, offering a more complex taste than muscle meats. Their firm, satisfying texture makes them a versatile star in hearty stews, grilled dishes, and traditional comfort foods across many cultures.
⚠️ Watch-outs & how to enjoy it better
The primary caution is their very high cholesterol content, which may concern individuals managing heart health. They also have a strong, distinctive flavor and aroma that some find off-putting, and improper preparation can leave a strong urine-like smell. To mitigate, soak kidneys in cold water or milk for 1-2 hours before cooking, and pair with acidic ingredients like vinegar or tomatoes to balance the richness.
Key benefits
- Excellent source of complete protein for muscle maintenance and growth.
- Rich in essential vitamins like B12 and riboflavin for energy metabolism.
- High in selenium, a powerful antioxidant that supports immune function.
- Very low in carbohydrates, suitable for ketogenic and low-carb diets.
- Provides heme iron, which is more easily absorbed than plant-based iron.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Beef kidneys are one of the few organ meats with a distinct internal structure of lobes, which must be carefully trimmed and cleaned to remove the central core and any surrounding fat before cooking.
Full nutrition (USDA data · scales with serving)
| Water | 77.9 g |
| Energy | 99.0 kcal |
| Energy | 413 kj |
| Protein | 17.4 g |
| Total lipid (fat) | 3.1 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 0.29 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 4.6 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 257 mg |
| Potassium, K | 262 mg |
| Sodium, Na | 182 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.43 mg |
| Manganese, Mn | 0.14 mg |
| Selenium, Se | 141 ug |
| Vitamin C, total ascorbic acid | 9.4 mg |
| Thiamin | 0.36 mg |
| Riboflavin | 2.8 mg |
| Niacin | 8.0 mg |
| Pantothenic acid | 4.0 mg |
| Vitamin B-6 | 0.67 mg |
| Folate, total | 98.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 98.0 ug |
| Folate, DFE | 98.0 ug |
| Vitamin B-12 | 27.5 ug |
| Vitamin A, RAE | 419 ug |
| Retinol | 419 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1397 iu |
| Lycopene | 20.0 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.22 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.02 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 45.0 iu |
| Vitamin D (D2 + D3) | 1.1 ug |
| Vitamin D3 (cholecalciferol) | 1.1 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.87 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.39 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.37 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.04 g |
| Fatty acids, total monounsaturated | 0.59 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.54 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.55 g |
| PUFA 18:2 | 0.29 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.23 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.10 g |
| Cholesterol | 411 mg |
Amino acid profile (per 100g)
Estimated from Beef, variety meats and by-products, mechanically separated beef, raw — USDA does not publish this profile for Beef.
| Tryptophan | 0.17 g |
| Threonine | 0.47 g |
| Isoleucine | 0.58 g |
| Leucine | 1.2 g |
| Lysine | 1.2 g |
| Methionine | 0.43 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.64 g |
| Tyrosine | 0.38 g |
| Valine | 0.92 g |
| Arginine | 1.2 g |
| Histidine | 0.44 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 2.1 g |
| Glycine | 1.2 g |
| Proline | 0.92 g |
| Serine | 0.57 g |
FAQ
How do you remove the strong smell from beef kidneys?
Soak the cleaned, sliced kidneys in cold water, milk, or a water-vinegar solution for 1-2 hours in the refrigerator. Changing the water a few times helps. This process draws out impurities and mellows the strong flavor.
What's the best way to cook beef kidneys to avoid toughness?
Quick, high-heat methods like stir-frying, grilling, or sautéing are ideal if you slice them thinly. For whole kidneys or larger pieces, slow braising in a liquid breaks down connective tissue, resulting in a tender, melt-in-the-mouth texture.
Are beef kidneys high in cholesterol?
Yes, they are very high in dietary cholesterol. A 100g serving can contain over 300% of the recommended daily value. Individuals with heart conditions or high cholesterol should consume them in moderation as part of a balanced diet.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.99 kcal/g · 70% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.69 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.