Beef Kidney

Beef kidney is a nutrient-dense organ meat that provides a wealth of essential vitamins and minerals, making it a valuable addition to a balanced diet. A 3.5-ounce (100g) serving of beef kidney typically contains the following nutritional breakdown:

Calories: 135
Protein: 20.5g
Fat: 5g
Carbohydrates: 1.2g
Fiber: 0g
Cholesterol: 345mg
Sodium: 71mg

Beef kidney is an excellent source of high-quality protein, which is vital for muscle repair, immune function, and the production of enzymes and hormones. It also contains a substantial amount of healthy fats, including omega-3 and omega-6 fatty acids, which support heart health and brain function. The low carbohydrate content, with minimal sugars and no fiber, makes it suitable for low-carb and ketogenic diets.

Vitamins:

• Vitamin A: Beef kidney is exceptionally rich in vitamin A, providing more than 100% of the daily recommended intake per 100g. Vitamin A plays a crucial role in maintaining healthy vision, skin, and immune function.
• B Vitamins: Beef kidney is a great source of B vitamins, particularly B12, which is essential for nerve function and the production of red blood cells. It also contains B2 (riboflavin), B3 (niacin), and B5 (pantothenic acid), which contribute to energy production and overall metabolic function.

Minerals:

• Iron: Beef kidney provides a significant amount of heme iron, which is easily absorbed by the body and helps prevent anemia by supporting red blood cell production.
• Zinc: Zinc is important for immune system health, protein synthesis, and wound healing, and beef kidney is a great source of this mineral.
• Phosphorus: This mineral supports bone health and energy production.

While beef kidney is rich in essential nutrients, it is also high in cholesterol, so it should be consumed in moderation, especially for individuals with cholesterol concerns. It’s a versatile ingredient in many cuisines and can be prepared in stews, soups, or simply grilled or sautéed for a nutrient-packed meal.