What is beef kidney?
The kidneys of animals, such as cows, sheep, and pigs, are often eaten. Beef kidney is a nutrient-dense superfood rich in B vitamins, iron and trace minerals. Humans have been eating beef kidneys throughout history, and there is evidence of their use in ancient Egyptian cooking.
Beef Kidney Calories and Nutrition Facts
Beef Kidney Calories
According to the USDA Nutrient Database, per 100 grams:
- Raw Beef Kidney contains 99 calories.
- Boiled Beef Kidney contains 158 calories.
Beef kidney nutrition facts
The following is the nutritional content of beef kidney (raw) per 100 grams
| Dosage (kcal/g) | |
| Calories | 99 kcal |
| total carbohydrates | 0.3 g |
| sugar | 0 grams |
| fiber | 0 grams |
| cholesterol | 411 mg |
| Total fat | 3.09 grams |
| Saturated fat | 0.868 g |
| polyunsaturated fat | 0.545 g |
| monounsaturated fat | 0.586 g |
| protein | 17.4 grams |
| sodium | 182 mg |
| Vitamin A | 419 | microgram | 47% |
| Vitamin C | 9 | milligrams | 10% |
| calcium | 13 | milligrams | 1% |
| iron | 4.6 | milligrams | 26% |
| Potassium | 262 | milligrams | 6% |
| Omega-3s | 7 | milligrams |
| Omega-3 ALA | 7 | milligrams |
| Omega-3 EPA | 0 | milligrams |
| Omega-3 DHA | 0 | milligrams |
| Omega-6s | 18 | milligrams |
vitamins
| vitamins | quantity | Content (% RDA) |
| Vitamin A | 419.0 micrograms RAE | 47% daily value |
| Vitamin B1 (Thiamine) | 357.0 micrograms | 30% daily requirement |
| Vitamin B2 (riboflavin) | 2840.0 micrograms | 218% daily requirement |
| Vitamin B3 (nicotinic acid) | 8.0 mg | 50% daily requirement |
| Vitamin B5 (pantothenic acid) | 4.0 mg | 79% daily requirement |
| Vitamin B6 (pyridoxine) | 665.0 micrograms | 39% daily value |
| Vitamin B7 (biotin) | 89.6 micrograms | 299% daily value |
| Vitamin B9 (folic acid) | 98.0 micrograms | 25% daily requirement |
| Vitamin B12 (cobalamin) | 27.5 micrograms | 1146% daily requirement |
| Vitamin C | 9.4 mg | 10% daily requirement |
| Vitamin D (D2 + D3) | 1.1 micrograms | 6% daily value |
| Vitamin E | 0.2 mg | 2% daily value |
| Vitamin K | 0.0 microgram | 0% daily value |
| choline | 321.6 mg | 58% daily requirement |
| Inositol | 30.0 mg | |
| Coenzyme Q10 | 5.1 mg |
Minerals
| Minerals | quantity | Content (%RDA) |
| phosphorus | 257 mg | twenty one% |
| magnesium | 17mg | 4% |
| zinc | 1.9 mg | 17% |
| selenium | 141 micrograms | 256% |
| copper | 0.43 mg | 47% |
| manganese | 0.14 mg | 6% |
health benefits
Rich source of vitamin B12
Beef kidneys provide 1146% of daily vitamin B12 per 3.5 oz serving. Vitamin B12 is essential for energy metabolism, red blood cell production, DNA synthesis and nervous system health. It may also have protective effects against dementia, Alzheimer's disease, depression and certain types of cancer.
Rich source of vitamin B7 (biotin)
Beef kidneys are an excellent source of vitamin B7 (biotin), providing 299% of the daily value in a 3.5-ounce serving. Biotin is a water-soluble B vitamin essential for energy metabolism, neurotransmitter production, cell function and organ health. Getting enough biotin promotes healthy nail and hair growth, is important for preventing complications during pregnancy, and may benefit people with diabetes and multiple sclerosis.
Rich Source of Coenzyme Q10
Beef kidney is a rich source of CoQ10, providing 5.1 mg of CoQ10 per 3.5 oz. CoQ10 exists in two forms: ubiquinone and ubiquinol. It is a powerful antioxidant and plays a role in ATP production. Beef, pork, mackerel, yellowtail and chicken are good sources of CoQ10, while vegetables such as broccoli and herbs such as parsley also contain small amounts of CoQ10. It may have potential benefits for heart health, diabetes, gum disease, muscular dystrophy, chronic fatigue syndrome and breast cancer.
Rich source of vitamin B5
Beef kidneys are rich in vitamin B5, providing 79% of your daily value in a 3.5-ounce serving. Vitamin B5, also known as pantothenic acid, plays a vital role in the metabolism of drugs and toxins and the synthesis of cholesterol, fatty acids, and various hormones. Pantothenic acid also aids in energy metabolism and has been linked to cardiovascular health, wound healing, and improved antioxidant production. Further research suggests it may benefit people with rheumatoid arthritis. To learn more about Vitamin B5, click here.
Rich source of choline
Beef kidneys are a rich source of choline. Choline is important in building cell membranes and is the backbone of a neurotransmitter called acetylcholine. It plays a variety of roles in heart health, gut motility, and muscle movement. Eating enough food during pregnancy can reduce the risk of neural tube defects.
Rich source of vitamin B3
Beef kidney is rich in vitamin B3. Vitamin B3, also known as niacin, is a water-soluble vitamin that plays a vital role in the production of important coenzymes. These coenzymes are involved in various processes such as DNA repair, fatty acid synthesis, antioxidant system, detoxification, and hormone synthesis. Niacin has potential therapeutic benefits for cardiovascular disease, hyperlipidemia, cancer, type 1 diabetes, HIV, and schizophrenia.
Rich source of vitamin A
Beef kidney contains large amounts of vitamin A. Vitamin A is essential for a variety of body functions, including vision, reproduction, thyroid health, immunity, and cell communication. It helps prevent visual impairment, supports healthy menstrual cycles and sperm production, reduces the risk of infection, and promotes normal growth and development from fetal life through childhood.
Rich source of copper
Beef kidneys are a rich source of copper. Copper is essential for the growth, development and maintenance of organs, bones and connective tissue. It is also involved in metabolism, gene expression, free radical scavenging, and red blood cell production.
Rich source of vitamin B6
Beef kidney is an important source of vitamin B6. Vitamin B6 is a group of water-soluble compounds that can be converted into its active form, pyridoxal 5'-phosphate. It is essential for various functions in the body, such as protein and fatty acid metabolism, neurotransmitter production, and energy metabolism. Research shows that vitamin B6 may have a protective effect against cardiovascular disease, certain cancers, depression, and morning sickness.
Rich source of protein
Beef kidneys are rich in protein. Proteins play important roles in a variety of life functions, serving as structural components, enzymes, hormones, and nutrient transporters. Our bodies require dietary protein to provide the amino acids needed for protein synthesis. The recommended daily protein intake is 0.8 grams per kilogram of body weight. But this is only the minimum requirement and there is no upper limit. Research shows that higher protein intake benefits weight management, body composition, hormonal regulation and cardiovascular health. Active people may benefit from higher protein intake.
Rich source of vitamin B1
Beef kidney is rich in vitamin B1. Vitamin B1, also known as thiamine, is a water-soluble vitamin that plays a vital role in various body functions. It acts as a cofactor for enzymes involved in carbohydrate and amino acid metabolism, DNA and RNA production, and energy production. Vitamin B1 may help regulate blood sugar and insulin levels, prevent cataracts, and improve outcomes in patients with sepsis. However, it is uncertain whether cancer patients should supplement, as it may prevent deficiency or promote tumor growth. In addition, thiamine deficiency may increase the risk of Alzheimer's disease and lead to beriberi.
Rich source of iron
Beef kidneys are rich in iron. Iron is essential for various functions in living organisms, such as electron transport, energy metabolism, and DNA maintenance. It also aids in reproductive health, immunity, and central nervous system development.
Rich source of vitamin B9 (folic acid)
Beef kidney is rich in vitamin B9 (folic acid). Vitamin B9 is necessary for blood cell production, formation of genetic material, and cell growth and function. It is especially important during pregnancy for the development of new cells and DNA. In addition, folate may benefit cardiovascular health, protect against certain cancers, and reduce the risk of cognitive and neurological diseases.
Rich source of phosphorus
Beef kidneys are a great source of phosphorus. Phosphorus is essential for a variety of body functions, including energy production, bone health, and cell regulation. However, excessive phosphorus intake can lead to health problems such as cardiovascular disease and osteoporosis, especially when calcium intake is low.
Potential Disadvantages of Eating Beef Kidneys
While beef kidneys, when consumed in moderation, can be a nutritional part of a balanced diet, there are some potential risks associated with consuming them:
- High Cholesterol: Beef kidneys are high in cholesterol and if consumed in excess can lead to increased cholesterol levels in the blood. High cholesterol levels are associated with an increased risk of heart disease and stroke.
- High in purines: Beef kidneys are rich in purines, which are substances that can be broken down into uric acid in the body. Excessive consumption of purine-rich foods such as beef kidneys can lead to elevated uric acid levels in the blood, increasing the risk of gout and kidney stones in susceptible individuals.
- Toxin accumulation: The kidneys are responsible for filtering toxins and waste products from the blood. In some cases, beef kidneys may contain accumulated toxins or contaminants, especially when the animals have been exposed to environmental pollutants or antibiotics.
- Saturated fat: Beef kidneys contain saturated fat, and excessive consumption can lead to weight gain, higher cholesterol levels, and an increased risk of heart disease.
- Potential bacterial contamination: Like other animal organs, beef kidneys may contain bacteria such as E. coli or salmonella, especially if not handled or cooked properly. Eating undercooked or contaminated kidneys can lead to foodborne illness.
How to include beef kidneys in your diet
When buying kidneys, be sure to buy whole beef kidneys. The white substance found at the base of the kidneys, often incorrectly called "renal membrane," is actually tallow (the hard fatty part surrounding the cow kidneys). Despite their unappealing appearance, beef kidneys are delicious. Additionally, organ meats are much cheaper than cuts such as steak. They can be prepared in a variety of ways, such as boiled or fried, providing simple and delicious recipes. Additionally, since sirloin is smaller in size when cut into pieces, it cooks quickly.
Preparation
Beef kidneys should be soaked in milk or salt water before cooking to remove the pungent taste and odor caused by improper handling. There are three soaking methods:
1. Soak the kidneys in a bowl of milk for 1 to 2 hours.
2. Place the kidneys in a bowl of salted water (one tablespoon of salt in a bowl of water) and soak for 1 to 2 hours.
3. Place the kidneys in a bowl of water and add 3 tablespoons of vinegar or freshly squeezed lemon juice.
After soaking, wash the kidneys with clean water, pat dry with paper towels, and fry on a hot frying pan.
