Kidney
Overview
Kidney is an organ meat that can contribute concentrated micronutrients (notably B vitamins and minerals), and is often used as part of a broader “offal rotation” rather than a daily staple. Reviews of edible offal highlight that different organs provide distinct nutrient profiles and can be used strategically in modest portions to support dietary adequacy [1].
Within the BRAIN Diet framework, kidney is typically treated as an occasional nutrient-density food alongside other organ meats, paired with plant-forward meals to balance fibre and phytochemicals. Sourcing from reputable producers and using thorough cooking/handling practices are important for both quality and palatability [1].
Key Nutritional Highlights
- Nutrient-dense source of complete protein plus highly bioavailable vitamins and minerals.
- Typically richer than standard muscle meat in vitamin B12 and other micronutrients.
- Contains no dietary fibre, so meals are usually more balanced with vegetables, legumes, or whole grains.
- Nutrient concentrations can be very high, so portion size and frequency are useful practical levers.
- Processing and cooking method still matter for overall dietary context.
Food Context
Synergies
- Part of nutrient-dense animal food strategy
Sourcing
- Source from grass-fed/pasture-raised when possible
Preparation
- Best prepared with gentle cooking
- Important for nutrient density
Essential Amino Acid Profile
This food provides a complete essential amino acid profile typical of animal proteins.
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 99 kcal | — |
| Protein | 17.4 g | — |
| Total fat | 3.1 g | — |
| Saturated fat | 0.9 g | — |
| Carbohydrates | 0.3 g | — |
Key vitamins and minerals
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 4.6 mg | 25.6% |
Substances
References
[1] Sourcing from reputable producers and using thorough cooking/handling practices are important for both quality and palatability. Latoch & Stasiak 2024. Edible offal as a valuable source of nutrients (review)