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Kidney, Cooked

Kidney, Cooked

EverydayCooked

Kidney is a nutrient-dense organ meat, typically sourced from beef or lamb, known for its exceptionally high iron and vitamin B12 content. When cooked through braising or stewing, this offal develops a firm yet tender texture and a robust, mineral-rich flavor profile distinct from muscle meats. While offering superior concentrations of selenium and folate compared to standard cuts, its high cholesterol content warrants moderated consumption for some dietary plans.

Macro Impact

A 3 oz serving contains 130 calories, 22g protein, 0g carbs, and 4g fat.

Calorie Burn

How long would it take to burn off 130 calories?
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Running5 mph (12 min/mile)
11 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories130
% Daily Value*
Total Fat4g
5%
Saturated Fat1g
6%
Trans Fat0.2g
Polyunsaturated Fat0.7g
Monounsaturated Fat1.0g
Cholesterol544mg
181%
Sodium93mg
4%
Total Carbohydrate0.2g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein22g
Vitamin D38mcg
191%
Calcium17mg
1%
Iron6mg
31%
Potassium131mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
4 / 78 g
5%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
1 / 23 g
3%
Saturated
1 / 23 g
5%
Trans
0 g
Cholesterol
544 / 300 g
181%
Omega 3
0 / 5 g
5%
Omega 6
1 / 19 g
4%
Omega 9
1 g
Protein
Protein
22 / 80 g
27%
Amino Acids
Histidine
1 / 3 g
17%
Isoleucine
1 / 2 g
61%
Leucine
2 / 3 g
57%
Lysine
1 / 2 g
61%
Methionine
0 / 1 g
38%
Phenylalanine
1 / 2 g
51%
Threonine
1 / 1 g
80%
Tryptophan
0 / 0 g
88%
Valine
1 / 2 g
58%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
20%
Riboflavin, B2
2 / 1 mg
170%
Niacin, B3
4 / 15 mg
29%
Pantothenic Acid, B5
2 / 5 mg
31%
Pyridoxine, B6
0 / 1 mg
19%
Biotin, B7
9 / 30 mcg
28%
Cobalamin, B12
32 / 2 mcg
1314%
Folate
49 / 400 mcg
12%
Vitamin A
43 / 800 mcg
5%
Vitamin C
7 / 83 mg
8%
Vitamin D
38 / 15 mcg
255%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
17 / 1k mg
2%
Copper
0 / 1 mg
46%
Iron
6 / 13 mg
43%
Magnesium
16 / 370 mg
4%
Manganese
0 / 2 mg
6%
Phosphorous
257 / 700 mg
37%
Potassium
131 / 3k mg
4%
Selenium
170 / 55 mcg
309%
Sodium
93 / 2.3k mg
4%
Zinc
3 / 10 mg
34%
Chromium
2 / 30 mcg
6%
Molybdenum
9 / 45 mcg
19%
Iodine
26 / 150 mcg
17%
Chlorine
132 / 2.3k mg
6%
Other
Ethyl Alcohol
0 g
Water
58 g
Caffeine
0 mg
Choline
128 mg
Taurine
34 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Pork, kidney, braised. Canadian Nutrient File. Food ID 1842.
  2. 2.Beef, kidney, simmered. Canadian Nutrient File. Food ID 2655.
  3. 3.Lamb, kidney, braised. Canadian Nutrient File. Food ID 3611.
  4. 4.Veal, kidney, braised. Canadian Nutrient File. Food ID 3613.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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