Meat
raw pork kidneys.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
pork kidneys
SERVING
CALORIES
100
PROTEIN
16.5g
CARBS
0.30g
FAT
3.3g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories100kcal—
Protein16.5g33%
Carbohydrates0.30g0%
Fiber0g0%
Sugar0g0%
Total fat3.3g4%
Saturated fat1.1g6%
Trans fat0g—
Cholesterol410mg137%
Water78.5g—
MINERALS
Sodium182mg8%
Potassium260mg6%
Calcium12mg1%
Iron4.6mg26%
Magnesium18mg4%
Phosphorus257mg21%
Zinc2.8mg25%
Copper0.50mg56%
Manganese0.10mg4%
Selenium141µg256%
VITAMINS
Vitamin A115µg13%
Vitamin C13mg14%
Vitamin D1.1µg6%
Vitamin E0.10mg1%
Vitamin K0µg0%
Thiamin (B1)0.35mg29%
Riboflavin (B2)1.8mg138%
Niacin (B3)8.0mg50%
Pantothenic acid (B5)3.5mg70%
Vitamin B60.40mg24%
Folate (B9)98µg25%
Vitamin B1225µg1042%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece125g
HEALTH BENEFITS
Why eat it.
- ✓Extremely rich in Vitamin B12, essential for red blood cell formation and neurological function.
- ✓Excellent source of high-quality protein, which is vital for muscle building, tissue repair, and enzyme production.
- ✓Provides a significant amount of heme iron, a highly bioavailable form that helps prevent iron-deficiency anemia.
- ✓High in selenium, a powerful antioxidant that supports immune function and thyroid health.
COOKING TIPS
In the kitchen.
- 1To reduce the strong odor, slice the kidneys in half, remove the white core and membrane, then soak in salted water, milk, or a vinegar solution for 30-60 minutes before cooking.
- 2Cook quickly using high-heat methods like stir-frying, grilling, or sautéing to prevent them from becoming tough and rubbery.
- 3Pair with robust flavors such as mustard, garlic, onions, red wine, or strong herbs like thyme and parsley to complement their rich taste.
- 4Ensure kidneys are cooked thoroughly to an internal temperature of at least 160°F (71°C) to eliminate harmful bacteria.
STORAGE
Keep it fresh.
- Refrigerate immediately at 40°F (4°C) or below in its original packaging or a sealed container and cook within 1-2 days.
- For longer storage, freeze at 0°F (-18°C) in an airtight, freezer-safe bag or container for up to 3 months for best quality.
FAQ
Frequently asked questions.
Are pork kidneys healthy?
Yes, pork kidneys are highly nutrient-dense. They are an exceptional source of Vitamin B12 for neurological health, heme iron for blood health, and selenium, which acts as a powerful antioxidant to support the immune system.
How much protein and calories are in pork kidneys?
A 100g serving of raw pork kidneys contains approximately 100 calories and 16.5g of high-quality protein. They are very lean, containing only about 3.3g of fat and negligible carbohydrates.
Are pork kidneys good for weight loss?
Pork kidneys are excellent for weight loss because they are low in calories but high in protein. This combination helps you feel full longer and supports muscle maintenance while you are in a calorie deficit.
Are pork kidneys keto-friendly?
Yes, pork kidneys are very keto-friendly. With only 0.3g of carbohydrates per 100g, they fit perfectly into a low-carb or ketogenic lifestyle while providing essential micronutrients often lacking in restrictive diets.
Are pork kidneys gluten-free?
Raw pork kidneys are naturally gluten-free. However, they are often used in traditional recipes like 'steak and kidney pie' or are breaded and fried, so you must check the preparation method for added wheat products.
How do you prepare pork kidneys to remove the strong smell?
To mellow the flavor and remove any 'off' odors, it is recommended to soak sliced kidneys in cold water with a splash of vinegar or lemon juice, or in milk, for 30 to 60 minutes before cooking.
What do pork kidneys taste like?
Pork kidneys have a strong, earthy, and slightly metallic flavor with a firm, tender texture. They are milder than beef kidneys but still possess the distinct 'gamey' profile characteristic of organ meats.
How do you cook pork kidneys?
They are best when sliced thinly and quickly sautéed over high heat, or simmered slowly in stews and gravies. It is essential to remove the white central core (the renal pelvis) before cooking to ensure a pleasant taste.
How long do raw pork kidneys last in the fridge?
Raw pork kidneys are highly perishable and should be used within 1 to 2 days of purchase. If you cannot cook them immediately, they can be frozen for up to 3 or 4 months without significant quality loss.
How can you tell if pork kidneys are fresh?
Fresh pork kidneys should have a deep reddish-brown color, a glossy surface, and a firm texture. Avoid kidneys that appear dull, feel slimy, or have a strong, pungent ammonia-like odor.
