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 |
|---|---|---|
| Protein | 25.9 g | — |
| Total fat | 1.3 g | — |
| Fibre | 4.3 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 6.6 mg | 36.6% |
| Zinc | 3.3 mg | 29.9% |
| Magnesium | 164 mg | 39% |
| Calcium | 98 mg | 9.8% |
| Potassium | 1490 mg | 43.8% |
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
5 substances in this food
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
References
These references link to the BRAIN Diet bibliography page, where the full citation and DOI/external source link are provided.