Pork, fresh, variety meats and by-products, kidneys, raw
FDC 168270oz (113 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 87 · +50 vs Pork medianAn organ cut rather than muscle meat, raw pork kidney scores 87 of 100, a Strong result ranking 4 of 60 within Pork, well clear of the category's median score. Protein leads at 33% DV, with iron at 27% DV and vitamin C, notable for an organ meat, at 15% DV.
Kidneys need trimming and soaking before cooking to mellow their flavor and are usually braised or added to pies rather than grilled plain, with an ounce-based serving of 113 g as the reference amount. The honest caveat is cholesterol, notable at 319 mg per 100 g, the figure to weigh if you're tracking it.
See how this score is calculated, build a plate around pork, fresh, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 100 kcal | 5% |
| Total fat | 3.3 g | 4% |
| Saturated fat | 1 g | 5% |
| Cholesterol | 319 mg | 106% |
| Sodium | 121 mg | 5% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 17 g | 33% |
| Potassium | 229 mg | 5% |
| Calcium | 9 mg | 1% |
| Iron | 4.9 mg | 27% |
| Magnesium | 17 mg | 4% |
| Vitamin C | 13 mg | 15% |
| Vitamin A | 59 µg | 7% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 113 kcal | 6% |
| Total fat | 3.7 g | 5% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 360 mg | 120% |
| Sodium | 137 mg | 6% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 19 g | 37% |
| Potassium | 259 mg | 6% |
| Calcium | 10 mg | 1% |
| Iron | 5.5 mg | 31% |
| Magnesium | 19 mg | 5% |
| Vitamin C | 15 mg | 17% |
| Vitamin A | 67 µg | 7% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 168270Original 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 pork median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Pork, fresh, variety meats and by-products, lungs, rawDensity 93 vs 87Pork, fresh, variety meats and by-products, spleen, rawDensity 95 vs 87Pork, fresh, variety meats and by-products, liver, rawDensity 98 vs 87Original analysis by NutriVerdict
In the kitchen and how to use it
Pork kidneys have a firm, dense texture and a distinctive, mineral-forward flavor that's stronger than most cuts of pork, which is why they're usually trimmed of their white membrane and central core before cooking. They're a staple of classic dishes like kidneys sauteed with mustard and cream, or braised into stews and pies alongside onions and a splash of vinegar or wine to balance the richness, and in some regional cooking they're skewered and grilled alongside other cuts as part of a mixed grill. Quick, high-heat cooking, such as a fast saute or grill, keeps them tender, while overcooking turns them rubbery, so most recipes call for just a few minutes per side and a rest before slicing.
Look for kidneys that are firm, glossy, and free of any strong ammonia smell, a sign of freshness; some cooks soak them briefly in milk or salted water before cooking to mellow their flavor further. Use them within a day of purchase, since organ meats spoil faster than muscle cuts, and pat them dry before they hit a hot pan so they sear rather than steam. A 4-ounce raw serving has 100 calories and 16.5 grams of protein, about 33% of the Daily Value, along with 27% for iron, making them a compact way to add both protein and iron to a meal at a relatively low calorie count and modest sodium, 121 milligrams per 100 grams.
Frequently asked questions about pork, fresh
How many calories are in pork kidneys?
A 4-ounce (113 g) raw serving has about 100 calories.
Are pork kidneys a good source of iron?
Yes, they provide about 27% of the Daily Value for iron per 100 grams, along with 33% for protein.
How do you prepare pork kidneys?
Trim away the white core and membrane, optionally soak briefly in milk or salted water, then cook quickly over high heat to keep them tender.