Beef kidney is an important organ in cows, which acts as a filter and remove extra fluids from the body. It also keeps the pH levels balanced.
As a food, beef kidney is rich in proteins and nutrients such as Omega-3 fatty acids, and has anti-inflammatory properties. In short, it’s a key part of a nose-to-tail diet and has numerous health benefits.
Here, we explain why you should include beef kidney in your diet — and how to do so successfully.
TABLE OF CONTENTS
Beef Kidney Nutrition Facts
The normal serving size of beef kidney is 100 g. The per serving calorie value is 99 calories. Here is a breakdown of the nutrients that are present in one serving.
|Nutrient||Amount||% Daily Value|
|Saturated Fat||1 g||5 %|
|Sodium||123 mg||8 %|
|Vitamin D||1.1μg||8 %|
|Calcium||13 mg||2 %|
|Iron||4.6 mg||58 %|
|Potassium||144 mg||3 %|
|Phosphorous||257 mg||26 %|
|Vitamin B12||27.5 µg||1146 %|
|Vitamin E||1.5 mg||10 %|
|Vitamin A||419μg||47 %|
|Vitamin B6||0.3 mg||20 %|
|Vitamin B3 – Niacin||8 mg||41 %|
|Vitamin B2 Riboflavin||2.8 mg||168 %|
|Selenium||141 µg||202 %|
|Copper||0.4 mg||22 %|
Macros of Beef Kidney
Beef kidney is a low-carb food with high protein and healthy fat content. Here is a breakdown of the macros present in the beef kidney per 100g.
|Protein||17.4 g||71 %|
|Fat||3.09 g||28 %|
|Carbs||0.29 g||1 %|
Beef kidney is one of the best sources of Vitamin B12. Vitamin B12 helps with a healthy pregnancy, and also has a crucial role when it comes to bone health and osteoporosis. Vitamin B12 is also good for people fighting depression and suffering from mental health issues.
The Vitamin B12 in beef kidneys improves your body composition as well. It mobilizes calories present in the body and converts them into usable energy.
From beef kidneys, you get 58% of your daily recommended value of iron, which has numerous benefits. It is essential for proper growth and development and is crucial for making myoglobin and hemoglobin — proteins that take oxygen from your lungs to other parts of your body.
Iron also supports fascial and metabolic health along with the production of particular hormones.
Selenium along with iodine is required by your thyroid gland for a healthy metabolic rate. If there is enough selenium in your body, your thyroid will produce more pregnenolone, DHEA, and progesterone, which are youth hormones.
Beef Kidney Benefits
Beef kidney is full of important nutrients that support many physiological functions.
Beef kidney has ergothioneine, a rare amino acid that is known to promote fertility. Moreover, omega-3 fatty acids are anti-inflammatory in nature, which also help in increasing fertility. Beef kidney is full of folate as well which is very important for pregnant women.
Beef kidney is full of vitamin A which is great for your eyesight. Vitamin A helps the ocular cells in performing their roles properly. Moreover, the vitamin A in beef kidney is good for healthy and glowing skin.
Beef kidney is replete with Vitamin B12 which acts as a catalyst for various health benefits such as proper functioning of the nervous system, energy generation, and healthy cellular function.
How to Cook Beef Kidney
There are various ways of cooking beef kidneys. You pan-fry it and enjoy crispy kidney, and you can have yummy beef kidney stew as well. From grilled beef kidneys to devilled kidneys, you can enjoy kidneys in any way you want.
Here are a few beef kidney dishes that you can have.
Eating Raw Beef Kidney & Safety
There are many countries and cultures — from Ethiopia to Vietnam — around the world where people like eating raw meat. However, you shouldn’t consume meat raw as there are a lot of health risks to it. From contracting foodborne illnesses to getting indigestion, raw beef kidney just isn’t the safest choice.
Plus, if you cook organ meat, you convert the protein present in it into an easy-to-absorb form that is very healthy for you.
Where to Buy Quality Grass-Fed Beef Kidney
When it comes to buying quality, grass-fed beef kidneys no one can help you better than your local butcher. Ask the local butcher if they have grass-fed beef kidneys. If not, ask them for local recommendations.
Beef kidney from grass-fed cows contains higher levels of Omega 3 and stearic acid, and a lot more beneficial nutrients. Stearic acid has several benefits – from reduced risk of cancer and heart disease to improved weight loss.
If your local butcher doesn’t have it, you can purchase beef kidneys from online health stores. Otherwise, you can always go for organic meat delivery services.
Beef Kidney Supplements
If you don’t want to cook beef kidneys, you can get beef kidney supplements as well. Before you buy the supplements, here are a few things you need to look for.
- Filler Free
- Third-Party Tested
- Freeze Dried
- Gluten Free
- Easy to Use Form
Other Beef Organ Meats
Exploring a range of beef organ meats and their health benefits: