Veal, variety meats and by-products, kidneys, cooked, braised
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
Braised veal kidneys are a rich, deeply savory organ meat with a distinct, slightly mineral flavor and a tender, dense texture when slow-cooked. Their nutrition profile is exceptionally lean, delivering a high protein punch with virtually no carbohydrates or sugars. This makes them a powerful, low-calorie choice for focused muscle-building or low-carb diets.
Calorie split: 67% protein · 0% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
Food lovers prize veal kidneys for their unique, robust flavor and satisfying, meaty texture that absorbs braising liquids beautifully. They are a cornerstone of traditional European and British cuisine, often featured in classic dishes like kidney pie, where they provide a deep, umami-rich character.
⚠️ Watch-outs & how to enjoy it better
The strong, distinct flavor and organ meat texture can be off-putting to those unaccustomed to offal. For individuals with gout or kidney concerns, the high purine content may require caution. To mitigate this, soak kidneys in cold water or milk for a few hours before cooking, and pair them with low-purine vegetables like leafy greens or asparagus.
Key benefits
- Extremely high protein density (26g per 100g)
- Virtually zero carbohydrates and sugars
- Rich source of essential B vitamins, especially B12
- High in selenium and phosphorus for immune and bone health
- Low-calorie, nutrient-dense option for weight management
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
In the 18th and 19th centuries, steak and kidney pie was considered a working-class staple in Britain, but it was also a favorite of royalty, including King George IV, who reportedly enjoyed it for breakfast.
Full nutrition (USDA data · scales with serving)
| Water | 67.7 g |
| Energy | 163 kcal |
| Energy | 682 kj |
| Protein | 26.3 g |
| Total lipid (fat) | 5.7 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 29.0 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 372 mg |
| Potassium, K | 159 mg |
| Sodium, Na | 110 mg |
| Zinc, Zn | 4.3 mg |
| Copper, Cu | 0.36 mg |
| Manganese, Mn | 0.13 mg |
| Selenium, Se | 100 ug |
| Vitamin C, total ascorbic acid | 8.0 mg |
| Thiamin | 0.19 mg |
| Riboflavin | 2.0 mg |
| Niacin | 4.6 mg |
| Pantothenic acid | 0.86 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 21.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 21.0 ug |
| Vitamin B-12 | 36.9 ug |
| Vitamin A, RAE | 201 ug |
| Retinol | 201 ug |
| Vitamin A, IU | 669 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.7 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.11 g |
| SFA 16:0 | 0.94 g |
| SFA 18:0 | 0.63 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.03 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.55 g |
| PUFA 18:3 | 0.07 g |
| PUFA 20:4 | 0.32 g |
| PUFA 20:5 n-3 (EPA) | 0.09 g |
| PUFA 22:5 n-3 (DPA) | 0.07 g |
| PUFA 22:6 n-3 (DHA) | 0.03 g |
| Cholesterol | 791 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.34 g |
| Threonine | 1.2 g |
| Isoleucine | 1.1 g |
| Leucine | 2.1 g |
| Lysine | 1.8 g |
| Methionine | 0.55 g |
| Cystine | 0.29 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.0 g |
| Valine | 1.4 g |
| Arginine | 1.6 g |
| Histidine | 0.64 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 2.4 g |
| Glycine | 1.6 g |
| Proline | 1.3 g |
| Serine | 1.1 g |
FAQ
How do you prepare veal kidneys to reduce their strong flavor?
Soak them in cold water or milk for 1-2 hours, then trim away the central fat core and any membranes. This helps mellow the strong, mineral taste.
Are veal kidneys high in cholesterol?
Yes, like most organ meats, veal kidneys are relatively high in cholesterol, but they are also low in saturated fat and rich in nutrients. Moderation is key for those monitoring cholesterol levels.
Can I substitute veal kidneys with other organ meats?
Yes, lamb or pork kidneys can be used, though they have slightly different flavors and textures. Beef kidneys are larger and may require longer cooking times.
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 1.63 kcal/g · 65% 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.