Veal, variety meats and by-products, kidneys, raw
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
Veal kidneys are the edible internal organs from young cattle, prized for their tender, slightly springy texture and a clean, mineral-rich flavor that is milder than adult beef kidneys. They are a powerhouse of lean protein and essential nutrients like vitamin B12 and selenium, with a notably low fat and carbohydrate content.
Calorie split: 67% protein · 4% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
Food enthusiasts love veal kidneys for their delicate, nuanced flavor and satisfying texture when prepared correctly. They are a versatile ingredient in classic European cuisines, capable of being the star of a quick sauté or a rich, slow-cooked stew.
⚠️ Watch-outs & how to enjoy it better
The primary caution is their high purine content, which can be a concern for individuals with gout or certain kidney conditions. To mitigate this, they should be consumed in moderation, and those with concerns should consult a healthcare provider. Proper preparation, such as soaking in milk or water, can also help mellow any strong flavors.
Key benefits
- Excellent source of high-quality, complete protein
- Rich in vitamin B12, crucial for nerve function and red blood cell formation
- High in selenium, an important antioxidant mineral
- Very low in carbohydrates and sugars
- Good source of iron and zinc
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic British dish 'Kidneys on Toast' was a popular breakfast item in the Victorian era, believed to be an excellent restorative after a late night.
Full nutrition (USDA data · scales with serving)
| Water | 79.1 g |
| Energy | 99.0 kcal |
| Energy | 414 kj |
| Protein | 15.8 g |
| Total lipid (fat) | 3.1 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.85 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 3.4 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 241 mg |
| Potassium, K | 272 mg |
| Sodium, Na | 178 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.49 mg |
| Manganese, Mn | 0.08 mg |
| Selenium, Se | 80.0 ug |
| Vitamin C, total ascorbic acid | 5.0 mg |
| Thiamin | 0.32 mg |
| Riboflavin | 1.9 mg |
| Niacin | 7.0 mg |
| Pantothenic acid | 3.3 mg |
| Vitamin B-6 | 0.37 mg |
| Folate, total | 21.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 21.0 ug |
| Vitamin B-12 | 28.2 ug |
| Vitamin A, RAE | 92.0 ug |
| Retinol | 92.0 ug |
| Vitamin A, IU | 308 iu |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.96 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 | 0.01 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 0.52 g |
| SFA 18:0 | 0.35 g |
| Fatty acids, total monounsaturated | 0.68 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 0.59 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.62 g |
| PUFA 18:2 | 0.30 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.18 g |
| PUFA 20:5 n-3 (EPA) | 0.05 g |
| PUFA 22:5 n-3 (DPA) | 0.04 g |
| PUFA 22:6 n-3 (DHA) | 0.02 g |
| Cholesterol | 364 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.20 g |
| Threonine | 0.72 g |
| Isoleucine | 0.67 g |
| Leucine | 1.3 g |
| Lysine | 1.0 g |
| Methionine | 0.33 g |
| Cystine | 0.17 g |
| Phenylalanine | 0.75 g |
| Tyrosine | 0.60 g |
| Valine | 0.83 g |
| Arginine | 0.97 g |
| Histidine | 0.38 g |
| Alanine | 0.83 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 1.5 g |
| Glycine | 0.93 g |
| Proline | 0.77 g |
| Serine | 0.69 g |
FAQ
How do you prepare veal kidneys to remove any strong smell?
Soaking the kidneys in cold water, milk, or a mixture of water and vinegar for 1-2 hours before cooking is a common and effective method to draw out impurities and mellow the flavor.
What is the best cooking method for tender veal kidneys?
Quick, high-heat methods like sautéing or grilling are ideal. Overcooking makes them tough and rubbery. They should be cooked just until the center is slightly pink.
Are veal kidneys nutritious?
Yes, they are exceptionally nutrient-dense, being very high in protein and key micronutrients like vitamin B12, selenium, and iron, while being very low in fat and carbohydrates.
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 · 64% 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: 0.65 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.