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Raw Beef Kidney
Meats
Nutri-ScoreA

Raw Beef Kidney

Bos taurus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Raw Beef Kidney provides 120 kcal, 20g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Raw beef kidney is a nutrient-dense organ meat rich in protein, vitamins, and minerals, particularly Vitamin B12 and iron. It is often used in traditional dishes and is valued for its health benefits.

Also known as:
Beef KidneyOx Kidney
Scientific NameBos taurus
Region of OriginGlobal, commonly found in beef-producing countries.
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
75%
Fiber0g
Total24.5g
Protein
20g(82%)
Fats
4.5g(18%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B1220 µg (333%)
Vitamin A200 µg (22%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron5 mg (28%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich source of Vitamin B12, essential for red blood cell formation and neurological function.
✓High in iron, which is crucial for oxygen transport in the blood and preventing anemia.
✓Contains significant amounts of phosphorus, important for bone health and energy metabolism.
✓Provides a variety of amino acids that support muscle repair and growth.

Possible Risks & Side Effects

!May contain purines, which can exacerbate gout in susceptible individuals.
!Raw organ meats can carry a risk of foodborne illness if not sourced from reputable suppliers.

How to Prepare & Consume

Best consumed cooked to reduce the risk of pathogens; can be sautéed, grilled, or incorporated into stews.

Smart Selection & Storage

How to Select

Choose kidneys that are firm, moist, and have a fresh smell; avoid any that appear dry or discolored.

How to Store

Keep raw beef kidney refrigerated and consume within 1-2 days; can be frozen for up to 3 months.

Myths vs Realities

MythEating organ meats is unhealthy.
RealityOrgan meats like beef kidney are nutrient-dense and can be part of a healthy diet when consumed in moderation.
MythRaw organ meats are always safe to eat.
RealityRaw organ meats can carry foodborne pathogens; cooking is recommended to ensure safety.
MythOrgan meats are only for certain diets.
RealityOrgan meats can be beneficial for various diets, providing essential nutrients that may be lacking in other foods.

Healthy Recipes

Spiced Beef Kidney Tartare

A fresh and zesty tartare made with finely chopped raw beef kidney, seasoned with herbs and spices for a delightful appetizer.

Ingredients
  • 200g raw beef kidney, finely chopped
  • 1 tablespoon capers, chopped
  • 1 tablespoon Dijon mustard
  • 1 tablespoon olive oil
  • 1 teaspoon Worcestershire sauce
  • Salt and pepper to taste
  • Fresh parsley, chopped for garnish
Instructions
  1. 1. In a bowl, combine the finely chopped beef kidney, capers, Dijon mustard, olive oil, and Worcestershire sauce.
  2. 2. Season with salt and pepper to taste and mix well.
  3. 3. Plate the tartare and garnish with fresh parsley before serving.

Beef Kidney Stir-Fry with Vegetables

A quick and nutritious stir-fry featuring raw beef kidney and a colorful mix of vegetables, perfect for a healthy meal.

Ingredients
  • 200g raw beef kidney, sliced thinly
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, minced
  • 1 garlic clove, minced
  • Sesame seeds for garnish
Instructions
  1. 1. Heat sesame oil in a pan over medium heat and add minced garlic and ginger, sautéing until fragrant.
  2. 2. Add the sliced beef kidney and cook for 3-4 minutes until browned.
  3. 3. Stir in the bell pepper and broccoli, add soy sauce, and cook for another 5 minutes. Garnish with sesame seeds before serving.

Kidney and Quinoa Salad

A hearty salad combining raw beef kidney with protein-rich quinoa and fresh vegetables, dressed in a light vinaigrette.

Ingredients
  • 100g raw beef kidney, diced
  • 1 cup cooked quinoa
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the diced beef kidney, cooked quinoa, cucumber, and cherry tomatoes.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss gently to combine.

Beef Kidney Ceviche

A refreshing ceviche made with raw beef kidney marinated in citrus juices, perfect for a light and healthy dish.

Ingredients
  • 200g raw beef kidney, diced
  • Juice of 2 limes
  • 1 red onion, finely chopped
  • 1 jalapeño, minced
  • 1 cup cilantro, chopped
  • Salt to taste
Instructions
  1. 1. In a bowl, combine the diced beef kidney with lime juice and let it marinate for 30 minutes.
  2. 2. Add red onion, jalapeño, cilantro, and salt to the mixture.
  3. 3. Serve chilled as a refreshing appetizer.

Stuffed Beef Kidney with Spinach and Feta

Deliciously stuffed raw beef kidney with a savory spinach and feta filling, baked to perfection for a nutritious meal.

Ingredients
  • 2 raw beef kidneys, halved and cleaned
  • 1 cup fresh spinach, chopped
  • 100g feta cheese, crumbled
  • 1 garlic clove, minced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 180°C (350°F).
  2. 2. In a pan, heat olive oil and sauté garlic until fragrant, then add spinach and cook until wilted.
  3. 3. Mix in feta cheese, salt, and pepper, then stuff the kidney halves with the mixture and bake for 25 minutes.

Beef Kidney and Lentil Stew

A hearty stew combining raw beef kidney and lentils, simmered with vegetables for a comforting and nutritious dish.

Ingredients
  • 200g raw beef kidney, diced
  • 1 cup lentils, rinsed
  • 1 onion, chopped
  • 2 carrots, diced
  • 4 cups vegetable broth
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion and carrots until softened.
  2. 2. Add the diced beef kidney and cook until browned, then stir in lentils and broth.
  3. 3. Season with thyme, salt, and pepper, and simmer for 30-40 minutes until lentils are tender.

Beef Kidney and Avocado Lettuce Wraps

Light and healthy lettuce wraps filled with marinated raw beef kidney and creamy avocado, perfect for a low-carb meal.

Ingredients
  • 200g raw beef kidney, sliced
  • 1 avocado, sliced
  • 1 head of lettuce, leaves separated
  • 1 tablespoon lime juice
  • Salt and pepper to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. Marinate the sliced beef kidney in lime juice, salt, and pepper for 15 minutes.
  2. 2. On each lettuce leaf, place a slice of avocado and top with marinated beef kidney.
  3. 3. Garnish with fresh cilantro and serve as wraps.

Beef Kidney and Sweet Potato Hash

A nutritious hash featuring diced raw beef kidney and sweet potatoes, sautéed with spices for a hearty breakfast or brunch.

Ingredients
  • 200g raw beef kidney, diced
  • 1 large sweet potato, diced
  • 1 onion, chopped
  • 1 teaspoon paprika
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and sauté onion until translucent.
  2. 2. Add diced sweet potato and cook until tender, then add beef kidney and paprika.
  3. 3. Season with salt and pepper, and cook until kidney is browned.

Beef Kidney and Mushroom Risotto

A creamy risotto infused with the rich flavors of raw beef kidney and mushrooms, making for a decadent yet healthy dish.

Ingredients
  • 200g raw beef kidney, diced
  • 1 cup Arborio rice
  • 4 cups vegetable broth
  • 1 cup mushrooms, sliced
  • 1 onion, chopped
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, heat olive oil and sauté onion until soft, then add mushrooms and cook until browned.
  2. 2. Stir in Arborio rice and gradually add vegetable broth, stirring frequently until creamy.
  3. 3. Add diced beef kidney towards the end of cooking, season with salt and pepper, and serve warm.

Frequently Asked Questions (FAQ)

What are the health benefits of eating raw beef kidney?

Raw beef kidney is rich in essential nutrients like Vitamin B12 and iron, which support energy levels and overall health.

How should I prepare raw beef kidney?

It is recommended to cook beef kidney to eliminate potential pathogens; sautéing or grilling are popular methods.

Can I eat raw beef kidney?

While some cultures consume raw organ meats, it is important to ensure they are sourced from safe, reputable suppliers.

What nutrients are found in beef kidney?

Beef kidney is high in protein, Vitamin B12, iron, and phosphorus, making it a nutrient-dense food.

Is beef kidney safe for everyone to eat?

Individuals with gout or certain allergies should consult a healthcare provider before consuming organ meats.

How does beef kidney compare to other organ meats?

Beef kidney is particularly high in Vitamin B12 and iron compared to other organ meats like liver.

What is the best way to store raw beef kidney?

Store raw beef kidney in the refrigerator and use it within 1-2 days or freeze it for longer storage.

Can I use beef kidney in recipes?

Yes, beef kidney can be used in various recipes, including stews, pies, and as a protein source in dishes.

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Comparisons
Raw Beef Kidney vs Abalone Raw Beef Kidney vs Alligator Tail Raw Beef Kidney vs Alligator Tail Meat
Nutrients
Protein in Raw Beef Kidney Calories in Raw Beef Kidney Vitamin-c in Raw Beef Kidney Magnesium in Raw Beef Kidney
Featured Guides
Health Benefits of Raw Beef Kidney Healthy Recipes with Raw Beef Kidney
Rankings
Meats high in vitamin-b12 Meats high in protein Meats low in carbohidratos Meats low in índice glucémico