Beef Kidney (Raw)
Beef kidneys, a nutrient-dense organ meat, are an excellent source of essential vitamins and minerals. They offer a lean protein profile, making them a great addition to a balanced diet, particularly for those seeking to enrich their meals with iron, B vitamins, and selenium. This ingredient provides a savory and rich flavor that works well in stews, pâtés, or grilled dishes.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 99.0 kcal |
| Protein | 17.4 g |
| Total Fat | 3.09 g |
| Saturated Fat | 0.868 g |
| Carbohydrates | 0.29 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 13.0 mg |
| Iron | 4.6 mg |
| Magnesium | 17.0 mg |
| Phosphorus | 257.0 mg |
| Potassium | 262.0 mg |
| Sodium | 182.0 mg |
| Zinc | 1.92 mg |
| Copper | 0.426 mcg |
| Manganese | 0.142 mg |
| Selenium | 141.0 mcg |
| Vitamin C | 9.4 mg |
| Thiamin (B1) | 0.357 mg |
| Riboflavin (B2) | 2.84 mg |
| Niacin (B3) | 8.03 mg |
| Vitamin B6 | 0.665 mg |
| Folate | 98.0 mcg |
| Vitamin B12 | 27.5 mcg |
| Vitamin A | 419.0 mcg |
| Vitamin E | 0.22 mg |
| Vitamin D2 | 1.1 mcg |
Allergen Information:
Beef kidney is a type of organ meat, and while it doesn’t contain common allergens such as dairy, wheat, or nuts, it is essential to ensure that there are no sensitivities to red meats or specific preparations. People with sensitivities to red meats or certain animal proteins should avoid consuming organ meats like kidneys.
Dietary Preferences:
- High in Protein: Ideal for individuals seeking high-protein, low-carbohydrate meals.
- Iron-Rich: Particularly beneficial for those with iron deficiencies or those following a diet that supports healthy blood production.
- Low in Carbs: Suitable for ketogenic or low-carb diets.
- Gluten-Free: Safe for individuals following a gluten-free diet.
- Paleo & Whole30: Organ meats are often embraced in Paleo and Whole30 diets for their nutrient density.
Cooking Tips:
Beef kidneys should be properly cleaned before cooking. Trim off any membranes and blood vessels, and soak them in a mixture of vinegar and water to neutralize any strong flavors. Once prepared, kidneys can be grilled, sautéed, or used in hearty stews and pies. They pair wonderfully with onions, garlic, and rich sauces that balance their deep, earthy flavor.
When cooking, be mindful not to overcook beef kidneys, as they can become tough and lose their tender texture.
Conclusion:
Beef kidneys are a highly nutritious and flavorful addition to any culinary repertoire. Their impressive profile of vitamins, minerals, and high-quality protein makes them a valuable food for those seeking nutrient-dense meals. With their rich taste and versatility, beef kidneys can be enjoyed in a variety of recipes, providing a traditional yet powerful boost to any diet.
