Know what’s on your plate
Pork kidneys
Calories & nutrition facts
fresh, variety meats and by-products, raw
Nutrition facts
Per 100 g% DV- Calories 100 kcal —
- Protein 16 g 33%
- Carbohydrate 0 g 0%
- Fat 3.3 g 4%
- Saturated fat 1 g 5%
- Fibre 0 g 0%
- Sodium 121 mg 5%
- Cholesterol 319 mg 106%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 59 µg 7%
- Vitamin C 13.3 mg 15%
- Thiamin (B1) 0.34 mg 28%
- Riboflavin (B2) 1.7 mg 131%
- Niacin (B3) 8.2 mg 51%
- Pantothenic acid (B5) 3.1 mg 63%
- Vitamin B6 0.44 mg 26%
- Folate (B9) 42 µg 11%
- Vitamin B12 8.5 µg 354%
Minerals
- Calcium 9 mg 1%
- Iron 4.9 mg 27%
- Magnesium 17 mg 4%
- Phosphorus 204 mg 16%
- Potassium 229 mg 5%
- Zinc 2.8 mg 25%
- Copper 0.62 mg 69%
- Manganese 0.12 mg 5%
- Selenium 190 µg 345%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 100 | 17 g | 0 g | 3.3 g |
| 1 × oz | 113 g | 113 | 19 g | 0 g | 3.7 g |
| 1 × kidney | 233 g | 233 | 38 g | 0 g | 7.6 g |
| 2 × oz | 226 g | 226 | 37 g | 0 g | 7.3 g |
| ½ × oz | 56.5 g | 57 | 9.3 g | 0 g | 1.8 g |
| 3 × oz | 339 g | 339 | 56 g | 0 g | 11 g |
| 4 × oz | 452 g | 452 | 74 g | 0 g | 15 g |
Similar foods
- Pig kidneyraw95 kcal / 100 g
- Pork liverfresh, variety meats and by-products, raw134 kcal / 100 g
- Lamb kidneysvariety meats and by-products, raw97 kcal / 100 g
- Pork heartfresh, variety meats and by-products, raw118 kcal / 100 g
- Veal kidneysvariety meats and by-products, raw99 kcal / 100 g
- Beef kidneysraw99 kcal / 100 g
- Swine liverraw140 kcal / 100 g
- Pig liverraw127 kcal / 100 g
- Swine heartraw159 kcal / 100 g
- Bovine kidneyraw118 kcal / 100 g
Questions about Pork kidneys
How do you prepare pork kidneys before cooking?
Halve them lengthways, then cut away the white central core, tubes and any tough membrane with a small sharp knife. Rinse and pat dry; soaking the pieces in cold water or milk for 30 minutes can mellow their strong flavour, but dry them thoroughly before frying.
How long should you cook pork kidneys?
For tender results, slice them and fry in a very hot pan for about 2–3 minutes, turning once; overcooking makes them tough. If you prefer them cooked through, simmer them gently in a sauce until they are no longer pink in the centre.
How do you know if pork kidneys are fresh?
Choose firm, moist kidneys with an even colour and a mild, clean smell. Avoid any that feel sticky or have a sharp, unpleasant odour.
How should you store pork kidneys?
Keep them covered in the coldest part of the fridge and cook within 1–2 days of buying. Freeze them in an airtight parcel if you will not use them in that time, and thaw them in the fridge before cooking.
What dishes can you make with pork kidneys?
Use trimmed kidneys for devilled kidneys, cooking them quickly with mustard, Worcestershire sauce and a little cayenne, then serving them on toast. They also work in steak and kidney pie, where slow cooking with beef makes them tender.
What can you use instead of pork kidneys?
Lamb kidneys are a close substitute and cook in much the same way, though their flavour can be stronger. For a less distinctive offal flavour, use pork heart, cut into small pieces and cooked until tender.
Are pork kidneys high in selenium?
Yes. Pork kidneys are high in selenium, with 190 µg per 100 g.
What is the difference between pork kidneys and pork liver?
Pork liver has more protein and vitamin B12: 21.4 g protein and 26 µg vitamin B12 per 100 g, compared with 16 g and 8.5 µg in pork kidneys. Liver also has a much richer, more pronounced flavour.
Source: USDA FoodData Central 168270 · per 100 g · carbohydrate per EU label, fibre excluded
