1 serving (140 grams) contains 220 calories, 37.8 grams of protein, 6.5 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
219.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.5 g | 8% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 994 mg | 331% | |
| Sodium | 560 mg | 24% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 37.8 g | 75% | |
| Vitamin D | 61.6 mcg | 308% | |
| Calcium | 26.6 mg | 2% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 187.6 mg | 3% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Kidney
Kidney, often consumed as organ meat, refers to the kidneys of animals like cows, pigs, or sheep and is a staple in traditional cuisines worldwide, including British, French, and Caribbean dishes. Renowned for its nutrient density, kidney meat provides high levels of protein (27g per 100g), making it a valuable food source for muscle growth and repair. It contains minimal carbohydrates and fat while being dense in iron (5.75mg), which supports red blood cell production, and vitamin D (44 IU), essential for bone health and immune function. As a rich source of vitamin B12, kidney also promotes nervous system health, making it a nutritionally potent food choice for those seeking a balanced and high-protein diet.
Health Benefits
- Supports red blood cell production due to its high iron content (5.75mg per 100g).
- Promotes muscle growth and repair, providing 27g of protein per 100g.
- Aids bone health and immune function with a significant level of vitamin D (44 IU per 100g).
Dietary Considerations
Selection and Storage
Store raw kidney in the refrigerator and consume within 1-2 days, or freeze for longer storage. Rinse thoroughly and remove any excess fat or membrane before cooking.
Common Questions About Kidney Nutrition
Is kidney high in protein?
Yes, kidney is an excellent source of protein, containing about 27 grams of protein per 100 grams. It is a nutrient-dense organ meat that provides a significant portion of your daily protein requirements, making it ideal for muscle repair and overall bodily functions.
Can I eat kidney on a keto diet?
Absolutely, kidney is suitable for a keto diet because it is low in carbohydrates, containing 0 grams of carbs per 100 grams. It is also rich in protein and healthy fats, making it a great choice for anyone following a ketogenic eating plan.
What are the health benefits and concerns of eating kidney?
Kidney is a nutrient powerhouse, offering high-quality protein, B vitamins (especially B12), iron, and selenium. However, it is also high in sodium, with around 400 mg per 100 grams, which may be a concern for individuals watching their salt intake or managing hypertension. Moderation and balance are recommended.
How much kidney should I eat per serving?
A single serving of kidney is typically around 3-4 ounces (85-113 grams). This portion provides approximately 20-30 grams of protein and 134-177 calories. Eating it once or twice a week is a balanced approach to gaining its benefits without overconsuming organ meats.
How does kidney compare to liver nutritionally?
Kidney is slightly higher in protein (27g vs. 25g per 100g) and lower in fat compared to liver, while both are rich in B vitamins and iron. However, liver generally contains more vitamin A, so which you choose may depend on your specific nutritional needs. Both are highly nutritious when prepared properly, often sautéed or stewed.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Kidney DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
