Beef, variety meats and by-products, kidneys, cooked, simmered
FDC 169450oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 75 · +21 vs Beef medianBeef kidneys, cooked and simmered, score a Strong 75 of 100 and rank 13 of 60 in the Beef category, well above the category median of 54. At 158 calories per 100 grams, the organ meat delivers 55% of the Daily Value for protein and 32% for iron, both excellent tiers rarely matched by muscle cuts.
Kidneys are traditionally simmered or braised, often soaked first and cooked low and slow to soften the texture and mellow the flavor before being folded into pies or stews. An 85 gram serving is a modest portion to start with. The honest caveat is cholesterol: this cut is notable at 716 milligrams per 100 grams, so it is best treated as an occasional addition rather than an everyday cut.
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Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | 8% |
| Total fat | 4.7 g | 6% |
| Saturated fat | 1.4 g | 7% |
| Cholesterol | 716 mg | 239% |
| Sodium | 94 mg | 4% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 27 g | 55% |
| Potassium | 135 mg | 3% |
| Calcium | 19 mg | 1% |
| Iron | 5.8 mg | 32% |
| Magnesium | 12 mg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.08 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | 7% |
| Total fat | 4 g | 5% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 609 mg | 203% |
| Sodium | 80 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 23 g | 46% |
| Potassium | 115 mg | 2% |
| Calcium | 16 mg | 1% |
| Iron | 4.9 mg | 27% |
| Magnesium | 10 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.07 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 169450Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the beef median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Beef, ground, 97% lean meat / 3% fat, rawDensity 75 vs 75Beef, grass-fed, strip steaks, lean only, rawDensity 77 vs 75Beef, variety meats and by-products, heart, rawDensity 78 vs 75Original analysis by NutriVerdict
In the kitchen and how to use it
Beef kidneys are an organ meat with a firm texture and a distinctive, mineral-forward flavor, traditionally trimmed of their membrane and any visible fat before cooking, then often soaked briefly in milk or salted water to mellow their taste. They're classically simmered slowly in stews such as steak and kidney pie, or sliced and quickly sauteed with onions, mustard, and a splash of wine or vinegar to balance their richness. Long, gentle simmering is the more forgiving method, since kidneys can turn rubbery if overcooked at high heat.
Fresh kidneys are more often found at a butcher counter than a standard grocery aisle, and because organ meats spoil faster than muscle cuts, they should be cooked within a day of purchase or kept frozen until ready to use. An 85-gram, or 3-ounce, cooked serving has 158 calories with 27.3 grams of protein (55% DV) and 4.65 grams of fat, and it stands out for iron at 32% DV, making it a way to bring a concentrated source of both protein and iron into a meal built around a smaller portion than a typical steak. Its sodium (94 milligrams per 100 grams) is moderate for an organ meat.
Frequently asked questions about beef
How many calories are in beef kidney?
A cooked, 85-gram (3-ounce) serving of beef kidney has 158 calories, with 27.3 grams of protein.
Is beef kidney a good source of iron?
Yes, it provides 32% of the Daily Value for iron per 100 grams, along with 55% DV for protein.
How is beef kidney typically prepared?
It's commonly trimmed, sometimes soaked briefly in milk, then either simmered slowly in stews like steak and kidney pie or quickly sauteed with onions and mustard.