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Raw Mutton Kidney
Meats
Nutri-ScoreA

Raw Mutton Kidney

Ovis aries

Clinical Encyclopedia

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

Raw Mutton Kidney provides 120 kcal, 18g 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 mutton 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 unique flavor and texture.

Also known as:
Mutton KidneySheep Kidney
Scientific NameOvis aries
Region of OriginMiddle East and Central Asia
Popular Comparisons:
Raw Mutton KidneyRaw Mutton KidneyVSAbaloneAbaloneRaw Mutton KidneyRaw Mutton KidneyVSAlligator TailAlligator TailRaw Mutton KidneyRaw Mutton KidneyVSAlligator Tail MeatAlligator Tail MeatRaw Mutton KidneyRaw Mutton KidneyVSFried Alligator Tail MeatFried Alligator Tail MeatRaw Mutton KidneyRaw Mutton KidneyVSAlpaca Loin SteakAlpaca Loin SteakRaw Mutton KidneyRaw Mutton KidneyVSSpicy Andouille SausageSpicy Andouille SausageRaw Mutton KidneyRaw Mutton KidneyVSAntelope Loin SteakAntelope Loin SteakRaw Mutton KidneyRaw Mutton KidneyVSBaconBaconRaw Mutton KidneyRaw Mutton KidneyVSApplewood Smoked BaconApplewood Smoked BaconRaw Mutton KidneyRaw Mutton KidneyVSCanadian Back BaconCanadian Back Bacon

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
75%
Fiber0g
Total23.0g
Protein
18g(78%)
Fats
5g(22%)
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 A150 µg (17%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron3.5 mg (19%)
Zinc4 mg (36%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, raw mutton kidney supports muscle growth and repair, making it an excellent choice for athletes and those looking to increase their protein intake.
✓Rich in Vitamin B12, it plays a crucial role in red blood cell formation and neurological function, helping to prevent anemia and support cognitive health.
✓Contains essential minerals like iron and zinc, which are vital for immune function, wound healing, and overall metabolic processes.
✓The presence of healthy fats in mutton kidney can contribute to satiety and provide energy, making it a suitable option for low-carb diets.

Possible Risks & Side Effects

!Raw organ meats can carry a risk of foodborne illness if not handled or cooked properly, so it's essential to source from reputable suppliers.
!Individuals with certain health conditions, such as gout, should limit their intake of organ meats due to their purine content.

How to Prepare & Consume

Best enjoyed cooked to ensure safety; can be sautéed, grilled, or added to stews. Marinating can enhance flavor.

Smart Selection & Storage

How to Select

Choose kidneys that are firm, moist, and have a bright color. Avoid any that appear discolored or have an off smell.

How to Store

Store in the refrigerator and consume within 1-2 days. For longer storage, freeze the kidneys.

Myths vs Realities

MythEating organ meats is unhealthy.
RealityOrgan meats are nutrient-dense and can be part of a healthy diet when consumed in moderation.
MythAll organ meats are high in cholesterol.
RealityWhile organ meats contain cholesterol, they also provide essential nutrients that can benefit health.
MythYou should avoid all fats in your diet.
RealityHealthy fats, such as those found in organ meats, are essential for hormone production and nutrient absorption.

Healthy Recipes

Spiced Mutton Kidney Salad

A refreshing salad featuring marinated raw mutton kidney, mixed greens, and a zesty lemon dressing, perfect for a light lunch.

Ingredients
  • 200g raw mutton kidney, cleaned and sliced
  • 100g mixed salad greens
  • 1 lemon, juiced
  • 2 tablespoons olive oil
  • 1 teaspoon cumin powder
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the lemon juice, olive oil, cumin powder, salt, and pepper to create the dressing.
  2. 2. Toss the sliced mutton kidney in the dressing and let it marinate for 30 minutes.
  3. 3. Serve the marinated kidney over a bed of mixed salad greens.

Mutton Kidney Stir-Fry with Vegetables

A quick and nutritious stir-fry with raw mutton kidney and colorful vegetables, packed with flavor and health benefits.

Ingredients
  • 250g raw mutton kidney, diced
  • 1 bell pepper, sliced
  • 1 zucchini, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 clove garlic, minced
Instructions
  1. 1. Heat sesame oil in a pan over medium heat and sauté the garlic until fragrant.
  2. 2. Add the diced mutton kidney and cook until browned, about 5 minutes.
  3. 3. Stir in the bell pepper and zucchini, add soy sauce, and cook for another 3-4 minutes until vegetables are tender.

Herbed Mutton Kidney Skewers

Grilled skewers of marinated raw mutton kidney, infused with fresh herbs and spices, ideal for a healthy barbecue.

Ingredients
  • 300g raw mutton kidney, cut into cubes
  • 2 tablespoons fresh parsley, chopped
  • 1 tablespoon fresh rosemary, chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Skewers
Instructions
  1. 1. In a bowl, mix the olive oil, parsley, rosemary, salt, and pepper.
  2. 2. Add the mutton kidney cubes and marinate for at least 1 hour.
  3. 3. Thread the marinated kidney onto skewers and grill for 10-12 minutes, turning occasionally.

Mutton Kidney Tacos with Avocado Salsa

Flavorful mutton kidney tacos topped with a fresh avocado salsa, offering a healthy twist on a classic dish.

Ingredients
  • 200g raw mutton kidney, minced
  • 4 corn tortillas
  • 1 avocado, diced
  • 1 tomato, diced
  • 1/4 onion, finely chopped
  • 1 lime, juiced
  • Salt to taste
Instructions
  1. 1. Cook the minced mutton kidney in a skillet over medium heat until browned, seasoning with salt.
  2. 2. In a bowl, combine avocado, tomato, onion, lime juice, and salt to make the salsa.
  3. 3. Serve the cooked kidney in corn tortillas topped with avocado salsa.

Mutton Kidney and Quinoa Bowl

A nutritious bowl combining protein-rich mutton kidney with quinoa and roasted vegetables for a wholesome meal.

Ingredients
  • 200g raw mutton kidney, sliced
  • 1 cup cooked quinoa
  • 1 cup mixed roasted vegetables (bell peppers, zucchini, carrots)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and sauté the sliced mutton kidney until cooked through, seasoning with salt and pepper.
  2. 2. In a bowl, layer the cooked quinoa, roasted vegetables, and sautéed kidney.
  3. 3. Drizzle with additional olive oil if desired and serve warm.

Mutton Kidney Curry with Spinach

A hearty curry featuring raw mutton kidney and nutrient-rich spinach, served with brown rice for a complete meal.

Ingredients
  • 250g raw mutton kidney, diced
  • 1 onion, chopped
  • 2 cups fresh spinach
  • 1 can coconut milk
  • 2 tablespoons curry powder
  • Salt to taste
Instructions
  1. 1. In a pot, sauté the chopped onion until translucent, then add the diced mutton kidney and cook until browned.
  2. 2. Stir in the curry powder and coconut milk, simmering for 15 minutes.
  3. 3. Add the spinach and cook until wilted, seasoning with salt before serving over brown rice.

Mutton Kidney and Lentil Stew

A comforting stew combining raw mutton kidney with hearty lentils and vegetables, perfect for a nourishing dinner.

Ingredients
  • 200g raw mutton kidney, chopped
  • 1 cup lentils, rinsed
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 4 cups vegetable broth
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, combine the mutton kidney, lentils, carrot, celery, and vegetable broth.
  2. 2. Season with thyme, salt, and pepper, then bring to a boil.
  3. 3. Reduce heat and simmer for 30-40 minutes until lentils are tender.

Mutton Kidney and Cauliflower Rice Bowl

A low-carb bowl featuring sautéed raw mutton kidney served over cauliflower rice, topped with fresh herbs.

Ingredients
  • 200g raw mutton kidney, sliced
  • 1 head of cauliflower, grated into rice
  • 2 tablespoons olive oil
  • 1 tablespoon fresh cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and sauté the sliced mutton kidney until cooked through, seasoning with salt and pepper.
  2. 2. In another pan, sauté the grated cauliflower in olive oil for 5-7 minutes until tender.
  3. 3. Serve the cooked kidney over the cauliflower rice, garnished with fresh cilantro.

Stuffed Bell Peppers with Mutton Kidney

Colorful bell peppers stuffed with a savory mixture of raw mutton kidney, brown rice, and spices, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 200g raw mutton kidney, minced
  • 1 cup cooked brown rice
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 1 cup tomato sauce
Instructions
  1. 1. Preheat the oven to 180°C (350°F).
  2. 2. In a bowl, mix the minced mutton kidney, cooked brown rice, paprika, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture, place in a baking dish, and pour tomato sauce over the top. Bake for 30 minutes.

Mutton Kidney and Beetroot Salad

A vibrant salad combining raw mutton kidney with roasted beetroot and a tangy vinaigrette, offering a unique flavor profile.

Ingredients
  • 200g raw mutton kidney, sliced
  • 2 medium beetroots, roasted and diced
  • 100g arugula
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together balsamic vinegar, olive oil, salt, and pepper for the vinaigrette.
  2. 2. Toss the sliced mutton kidney and roasted beetroot in the vinaigrette and let marinate for 20 minutes.
  3. 3. Serve over a bed of arugula.

Frequently Asked Questions (FAQ)

Is raw mutton kidney safe to eat?

Raw mutton kidney should be cooked to reduce the risk of foodborne illness. Always source from reputable suppliers.

How should I cook mutton kidney?

Mutton kidney can be sautéed, grilled, or added to stews. It's best to marinate before cooking for enhanced flavor.

What are the health benefits of eating organ meats?

Organ meats are nutrient-dense, providing high-quality protein, essential vitamins, and minerals that support overall health.

Can I eat mutton kidney if I have gout?

Individuals with gout should limit organ meats due to their purine content, which can exacerbate symptoms.

How do I select fresh mutton kidneys?

Look for kidneys that are firm, moist, and have a bright color. Avoid any that appear discolored or have an off smell.

How should I store raw mutton kidney?

Store raw mutton kidney in the refrigerator and consume within 1-2 days. For longer storage, freeze it.

What is the nutritional profile of mutton kidney?

Mutton kidney is high in protein, Vitamin B12, iron, and zinc, making it a nutrient-rich food choice.

Can mutton kidney be eaten raw?

While some cultures consume raw organ meats, it is generally recommended to cook mutton kidney to ensure safety.

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