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
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)
Selected food and preparation: Beef, variety meats and by-products, kidneys, raw. per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake 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
Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Iron | 4.6 mg | 25.6% |
| Zinc | 1.9 mg | 17.5% |
| Phosphorus | 257 mg | 36.7% |
| Selenium | 141 µg | 256.4% |
| Copper | 0.4 mg | 47.3% |
| Folate | 98 µg | 24.5% |
| Vitamin B12 | 27.5 µg | 1145.8% |
| Vitamin B6 | 0.7 mg | 51.2% |
| Vitamin B2 | 2.8 mg | 218.5% |
| Vitamin B1 | 0.4 mg | 29.8% |
| Vitamin B3 | 8 mg | 50.2% |
| Vitamin B5 | 4 mg | 79.4% |
| Vitamin C | 9.4 mg | 10.4% |
| Vitamin A | 419 µg | 46.6% |
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)