Meat
braised cooked pork kidneys.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
151
PROTEIN
25.4g
CARBS
0.90g
FAT
4.7g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories151kcal—
Protein25.4g51%
Carbohydrates0.90g0%
Fiber0g0%
Sugar0g0%
Total fat4.7g6%
Saturated fat1.4g7%
Trans fat0g—
Cholesterol480mg160%
Water67.5g—
MINERALS
Sodium180mg8%
Potassium260mg6%
Calcium13mg1%
Iron6.4mg36%
Magnesium21mg5%
Phosphorus330mg26%
Zinc3.2mg29%
Copper0.60mg67%
Manganese0.15mg7%
Selenium190µg345%
VITAMINS
Vitamin A120µg13%
Vitamin C4.0mg4%
Vitamin D1.1µg6%
Vitamin E0.20mg1%
Vitamin K1.0µg1%
Thiamin (B1)0.35mg29%
Riboflavin (B2)2.1mg162%
Niacin (B3)8.2mg51%
Pantothenic acid (B5)3.5mg70%
Vitamin B60.50mg29%
Folate (B9)95µg24%
Vitamin B1225µg1042%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, complete protein for muscle maintenance and repair.
- ✓Rich in heme iron, which is essential for preventing anemia and supporting oxygen transport in the blood.
- ✓Extremely high in Vitamin B12, crucial for nerve function, DNA synthesis, and red blood cell formation.
- ✓Provides a significant amount of selenium, an antioxidant that supports immune health and thyroid function.
COOKING TIPS
In the kitchen.
- 1To minimize the characteristic strong odor, thoroughly clean raw kidneys by removing the outer membrane and white core before cooking.
- 2Soak raw kidneys in milk or salted water for 30-60 minutes prior to cooking to help neutralize strong flavors.
- 3Braise with aromatic ingredients like garlic, onions, herbs, and wine or stock to infuse the kidneys with flavor and ensure a tender texture.
- 4Avoid overcooking, as this will result in a tough and rubbery texture. Cook until just firm.
STORAGE
Keep it fresh.
- Refrigerate leftovers in an airtight container and consume within 3-4 days.
- For longer storage, freeze in a sealed, freezer-safe container or bag for up to 3 months. Thaw in the refrigerator before reheating.
FAQ
Frequently asked questions.
Are braised pork kidneys healthy?
Yes, braised pork kidneys are highly nutritious and nutrient-dense. They are an excellent source of Vitamin B12, selenium, and heme iron, which support nerve function and immune health. However, like most organ meats, they are high in cholesterol, so they should be consumed in moderation as part of a balanced diet.
How much protein is in braised pork kidneys?
Braised pork kidneys are a high-protein food, providing approximately 25.4g of complete protein per 100g serving. This makes them an excellent option for muscle maintenance, repair, and overall satiety.
Are braised pork kidneys keto-friendly?
Yes, they are very keto-friendly as they contain only 0.9g of carbohydrates per 100g. They are also moderate in fat (4.7g), making them a suitable protein source for low-carb and ketogenic lifestyles, provided the braising liquid does not contain added sugars.
What do braised pork kidneys taste like?
Pork kidneys have a distinct, earthy, and slightly metallic flavor with a firm, tender, and somewhat 'snappy' texture. Braising them helps to mellow their strong flavor as they absorb the savory notes of the cooking liquid and aromatics.
How do you prepare pork kidneys before braising?
Proper preparation is key: you must remove the white inner core (the pelvis) and soak the sliced kidneys in salted water, milk, or lemon juice for 30-60 minutes. This process helps neutralize the strong ammonia-like odor and ensures a cleaner flavor after cooking.
Are braised pork kidneys good for anemia?
Yes, they are an exceptional food for preventing or managing anemia because they are rich in heme iron. Heme iron is the form of iron most easily absorbed by the human body, which is essential for healthy red blood cell production.
Are braised pork kidneys gluten-free?
While the kidneys themselves are naturally gluten-free, the braising liquid often contains soy sauce or flour for thickening. To ensure they are gluten-free, use tamari instead of soy sauce and avoid using wheat flour to coat the meat or thicken the sauce.
How long do cooked braised pork kidneys last in the fridge?
Once cooked, braised pork kidneys should be stored in an airtight container in the refrigerator, where they will stay fresh for 3 to 4 days. Always ensure they have cooled to room temperature before sealing them in a container.
Can you freeze braised pork kidneys?
Yes, you can freeze braised pork kidneys for up to 2-3 months. It is best to freeze them along with some of the braising liquid in a freezer-safe bag or container to help preserve the texture and prevent the meat from drying out.
How do you know if pork kidneys are fresh before cooking?
Fresh pork kidneys should have a deep reddish-brown color, a glossy surface, and a firm texture. Avoid kidneys that appear dull, have dark spots, or possess an overpowering, unpleasant odor that persists even after a quick rinse.
