Know what’s on your plate
Beef kidneys
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 99 kcal —
- Protein 17 g 35%
- Carbohydrate 0.3 g 0%
- Fat 3.1 g 4%
- Saturated fat 0.9 g 4%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 182 mg 8%
- Cholesterol 411 mg 137%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 419 µg 47%
- Vitamin C 9.4 mg 10%
- Vitamin D 1.1 µg 6%
- Vitamin E 0.22 mg 1%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.36 mg 30%
- Riboflavin (B2) 2.8 mg 218%
- Niacin (B3) 8 mg 50%
- Pantothenic acid (B5) 4 mg 79%
- Vitamin B6 0.67 mg 39%
- Folate (B9) 98 µg 25%
- Vitamin B12 27.5 µg 1146%
Minerals
- Calcium 13 mg 1%
- Iron 4.6 mg 26%
- Magnesium 17 mg 4%
- Phosphorus 257 mg 21%
- Potassium 262 mg 6%
- Zinc 1.9 mg 17%
- Copper 0.43 mg 47%
- Manganese 0.14 mg 6%
- Selenium 141 µg 256%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 99 | 17 g | 0.3 g | 3.1 g |
| 1 × oz | 28.4 g | 28 | 4.9 g | 0.1 g | 0.9 g |
| 2 × oz | 56.7 g | 56 | 9.9 g | 0.2 g | 1.8 g |
| ½ × oz | 14.2 g | 14 | 2.5 g | 0 g | 0.4 g |
| 3 × oz | 85.1 g | 84 | 15 g | 0.2 g | 2.6 g |
| 4 × oz | 113.4 g | 112 | 20 g | 0.3 g | 3.5 g |
Similar foods
- Bovine kidneyraw118 kcal / 100 g
- Ox kidneyraw91 kcal / 100 g
- Calf kidneyraw81 kcal / 100 g
- Veal kidneyraw99 kcal / 100 g
- Beef liverraw135 kcal / 100 g
- Lamb kidneysvariety meats and by-products, raw97 kcal / 100 g
- Beef heartraw112 kcal / 100 g
- Pork kidneysfresh, variety meats and by-products, raw100 kcal / 100 g
- Sheep kidneyraw89 kcal / 100 g
- Pig kidneyraw95 kcal / 100 g
Questions about Beef kidneys
How do you prepare beef kidneys before cooking?
Split them lengthways and cut away the white core, tubes and any tough membrane with a small sharp knife. Rinse briefly and pat dry; soaking in milk for 30 minutes can soften the strong flavour, but it is optional.
How long should you fry beef kidneys?
Cut the prepared kidneys into bite-sized pieces and fry in a very hot pan with a little oil for about 2–3 minutes, turning until browned but still tender. Overcooking makes them firm and chewy; cook them through if you prefer not to eat them pink.
How do you cook beef kidneys in a pie or stew?
Brown the trimmed pieces quickly first, then simmer gently in gravy for about 30–45 minutes, until tender. For steak and kidney pie, combine them with diced beef, onion and stock, then bake the filled pie at 200 °C until the pastry is golden.
What goes well with beef kidneys?
Their rich, slightly mineral flavour works well with sharp or savoury flavours: try mustard, Worcestershire sauce, black pepper, onion or mushrooms. Serve them with mashed potato or buttered toast, or use them in steak and kidney pudding.
How do you choose fresh beef kidneys?
Choose kidneys that look moist and firm, with an even deep reddish-brown colour and no sour smell. Ask the butcher to trim them, or check that they have not already been cut so heavily that little usable meat remains.
How should you store beef kidneys?
Keep raw beef kidneys covered in the coldest part of the fridge and cook them within a day or two of buying. Freeze them promptly if you will not use them in that time; thaw in the fridge and use soon after thawing.
Can you eat beef kidneys rare?
Beef kidneys are offal, so handle them as carefully as other raw meat: keep them chilled, avoid cross-contamination and cook them thoroughly if you want the safer option. If serving them pink, use very fresh kidneys and take extra care with clean utensils and surfaces.
Are beef kidneys nutritious?
A typical 100 g portion provides 17 g of protein and is a source of iron, zinc and phosphorus. They are particularly rich in selenium and vitamin B12.
How do beef kidneys compare with beef liver?
Beef liver has more protein, at 20.4 g per 100 g compared with 17 g in beef kidneys, and much more vitamin A. Beef kidneys provide more selenium: 141 µg per 100 g, against 40.4 µg in beef liver.
Source: USDA FoodData Central 169449 · per 100 g · carbohydrate per EU label, fibre excluded
