Lamb, New Zealand, imported, kidney, cooked, soaked and fried
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
New Zealand lamb kidney, after a thorough soak to mellow its strong flavor, is fried to a tender, slightly springy bite. This lean organ meat delivers a potent protein punch with minimal fat and virtually no carbohydrates. Its distinct, mineral-rich taste is a hallmark of traditional offal dishes.
Calorie split: 71% protein · 1% carbs · 29% fat
↓ Full nutrition💚 Why it's loved
Food enthusiasts cherish it for its deep, savory umami flavor and satisfying texture when cooked properly. It's a prized ingredient in hearty, traditional comfort foods and is celebrated for its nutritional density and affordability.
⚠️ Watch-outs & how to enjoy it better
The strong, distinctive taste and smell can be off-putting to some, and it's a common allergen for those sensitive to offal. To mitigate the flavor, soak the kidneys in cold water or milk for several hours before cooking, and pair them with bold sauces, onions, or creamy mashed potatoes to balance the intensity.
Key benefits
- Exceptionally high in protein for muscle maintenance.
- Very low in carbohydrates and sugars.
- Rich source of essential minerals like iron and zinc.
- Provides B vitamins, notably B12, for energy metabolism.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Lamb kidneys have a unique, slightly lobed internal structure, and the white, fatty core (the medulla) is often removed during preparation as it holds the strongest flavor.
Full nutrition (USDA data · scales with serving)
| Water | 75.1 g |
| Energy | 112 kcal |
| Energy | 468 kj |
| Protein | 19.8 g |
| Total lipid (fat) | 3.6 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.18 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 14.7 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 312 mg |
| Potassium, K | 271 mg |
| Sodium, Na | 199 mg |
| Zinc, Zn | 2.4 mg |
| Copper, Cu | 0.41 mg |
| Manganese, Mn | 0.10 mg |
| Selenium, Se | 105 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.46 mg |
| Riboflavin | 1.5 mg |
| Niacin | 9.1 mg |
| Pantothenic acid | 4.6 mg |
| Vitamin B-6 | 0.23 mg |
| Vitamin B-12 | 55.6 ug |
| Vitamin A, RAE | 85.0 ug |
| Retinol | 85.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 284 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.57 mg |
| Vitamin D (D2 + D3), International Units | 8.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D3 (cholecalciferol) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.92 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 | 0.01 g |
| SFA 16:0 | 0.34 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 0.46 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.04 g |
| SFA 24:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.45 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 16:1 c | 0.01 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.41 g |
| MUFA 18:1 c | 0.38 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.01 g |
| Fatty acids, total polyunsaturated | 0.83 g |
| PUFA 18:2 | 0.27 g |
| PUFA 18:2 n-6 c,c | 0.24 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.08 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.20 g |
| PUFA 20:4 n-6 | 0.20 g |
| PUFA 20:5 n-3 (EPA) | 0.15 g |
| PUFA 22:5 n-3 (DPA) | 0.07 g |
| PUFA 22:6 n-3 (DHA) | 0.06 g |
| Fatty acids, total trans | 0.04 g |
| Fatty acids, total trans-monoenoic | 0.04 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.04 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 508 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 0.94 g |
| Isoleucine | 0.89 g |
| Leucine | 1.5 g |
| Lysine | 1.7 g |
| Methionine | 0.65 g |
| Cystine | 0.26 g |
| Phenylalanine | 0.78 g |
| Tyrosine | 0.69 g |
| Valine | 1.0 g |
| Arginine | 1.3 g |
| Histidine | 0.42 g |
| Alanine | 0.98 g |
| Glutamic acid | 2.8 g |
| Glycine | 0.85 g |
| Proline | 0.63 g |
| Serine | 0.67 g |
FAQ
How do I prepare lamb kidneys to reduce the strong taste?
The key is soaking. Place the cleaned kidneys in cold water, milk, or a lightly salted water solution for 2-4 hours in the refrigerator, changing the liquid once. This draws out impurities and mellows the flavor significantly before cooking.
What's the best way to cook them to avoid a rubbery texture?
Cook them quickly over high heat. Sauté or fry sliced kidneys for just 2-3 minutes per side until browned but still slightly pink in the center. Overcooking makes them tough and chewy.
Are lamb kidneys nutritious?
Yes, they are a nutritional powerhouse. They are extremely low in fat and carbs while being one of the best dietary sources of complete protein. They also provide substantial amounts of iron, zinc, and vitamin B12.
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 1.12 kcal/g · 71% 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: 0.73 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.