Beef Kidney
Simmered beef kidney, rich in selenium, B12 and iron, with a stronger flavour than muscle meat.
Nutrition per 100 g
Standardised to 100 g of beef kidney, cooked for fair comparison. Typical serving: 80 g cooked — 126 kcal per 80 g serving.
| Nutrient | Per 100 g | Per serving (80 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 158 kcal | 126 kcal | 100 kcal |
| Protein | 27.3 g | 21.8 g | 17.3 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 4.6 g | 3.7 g | 2.9 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of beef kidney, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (80 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 1.1 µg | 0.88 µg | 6% |
| Vitamin E | 0.08 mg | 0.064 mg | <1% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.16 mg | 0.13 mg | 13% |
| Riboflavin | 3 mg | 2.4 mg | 231% |
| Niacin | 3.9 mg | 3.1 mg | 24% |
| Vitamin B6 | 0.39 mg | 0.31 mg | 23% |
| Folate | 83 µg | 66.4 µg | 21% |
| Vitamin B12 | 24.9 µg | 19.9 µg | 1038% |
| Pantothenic acid | 1.6 mg | 1.3 mg | 32% |
| Choline | 513 mg | 410 mg | 93% |
| Minerals | |||
| Calcium | 19 mg | 15.2 mg | 1% |
| Iron | 5.8 mg | 4.6 mg | 32% |
| Magnesium | 12 mg | 9.6 mg | 3% |
| Phosphorus | 304 mg | 243 mg | 24% |
| Potassium | 135 mg | 108 mg | 3% |
| Sodium | 94 mg | 75.2 mg | 4% |
| Zinc | 2.8 mg | 2.2 mg | 25% |
| Selenium | 168 µg | 134 µg | 305% |
| Copper | 0.56 mg | 0.45 mg | 62% |
| Manganese | 0.19 mg | 0.15 mg | 8% |
Source: USDA FoodData Central — Beef, variety meats and by-products, kidneys, cooked, simmered
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat beef kidney?
- A concentrated protein food for the calories it costs.
- Simmered beef kidney, rich in selenium, B12 and iron, with a stronger flavour than muscle meat.
How to include it
- Cook to a safe temperature and serve with vegetables or a whole grain.
- Typical pairing ideas: Onion, Mustard, Mushrooms.
Things to consider
- Vitamin A is extremely concentrated in liver; keep portions small and infrequent.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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The most nutrient-dense meat there is — extreme in vitamin A, B12 and copper.
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- protein
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- fibre
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Beef Heart, cooked
A lean muscle organ, high in protein, iron and B vitamins, with a texture closer to steak than liver.
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Chicken Liver, cooked
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