Nutritional Breakdown (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 157 kcal |
| Protein | 27.28 g |
| Total Fat | 5.27 g |
| Saturated Fat | 1.173 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 14.0 mg |
| Iron | 5.7 mg |
| Magnesium | 18.0 mg |
| Phosphorus | 338.0 mg |
| Potassium | 144.0 mg |
| Sodium | 123.0 mg |
| Zinc | 2.6 mg |
| Copper | 0.563 mcg |
| Manganese | 0.155 mg |
| Selenium | 105.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.403 mg |
| Riboflavin (B2) | 2.945 mg |
| Niacin (B3) | 3.903 mg |
| Vitamin B6 | 0.254 mg |
| Folate | 0.0 mcg |
| Vitamin B12 | 21.35 mcg |
| Vitamin A | 104.0 mcg |
| Vitamin E | 1.53 mg |
| Vitamin D2 | 0.8 mcg |
Allergen Information
Beef kidney is not considered a common allergen, but as with all animal-based products, individuals with beef or other meat allergies should avoid consuming it. Those with sensitivities to organ meats may also need to exercise caution, as they can be richer and more concentrated than muscle meats.
Dietary Preferences
Beef kidney is a great choice for those following a variety of dietary plans, including:
- High-protein diets: Ideal for those looking to increase protein intake, such as athletes or individuals following low-carb or ketogenic diets.
- Paleo and Whole30: As a natural, unprocessed animal product, beef kidney fits well within these eating styles.
- Iron-deficiency or anemia management: The high iron content in beef kidney makes it beneficial for individuals looking to boost their iron levels.
Cooking Tips
Beef kidney can be prepared in a variety of ways, from grilling and frying to incorporating it into stews, soups, or pâtés. To reduce its strong flavor, marinate the kidney in vinegar or lemon juice before cooking. Alternatively, combining it with other flavorful ingredients like onions, garlic, and herbs can help balance its richness. Keep in mind that kidney meat cooks quickly, so avoid overcooking to preserve its tenderness and flavor.
Conclusion
Beef kidney, while often underappreciated, is a nutrient-packed ingredient that brings a variety of health benefits. Rich in protein, vitamins, and essential minerals, it serves as an excellent addition to any diet. Whether you’re seeking to boost your iron intake or simply looking to experiment with a new culinary ingredient, this organ meat offers versatility and a deep, savory flavor that can elevate your dishes to new heights.