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Raw Pork Kidney
Meats
Nutri-ScoreA

Raw Pork Kidney

Sus scrofa domesticus

Clinical Encyclopedia

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

Raw Pork Kidney provides 138 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 pork kidney is a nutrient-dense organ meat that provides a rich source of protein, vitamins, and minerals, particularly vitamin B12 and iron. It is often used in various cuisines for its unique flavor and texture.

Also known as:
Pork KidneySus scrofa kidney
Scientific NameSus scrofa domesticus
Region of OriginDomesticated in various regions, originally from Southeast Asia.
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories138 kcal
Water
75%
Fiber0g
Total25.0g
Protein
20g(80%)
Fats
5g(20%)
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)
Iron4 mg (22%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, raw pork 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 significant amounts of iron, which is essential for oxygen transport in the blood and can help prevent fatigue and improve energy levels.
✓Provides a good source of phosphorus, important for bone health and energy production, contributing to overall metabolic functions.

Possible Risks & Side Effects

!Raw pork kidney may carry the risk of foodborne illnesses if not handled or cooked properly, including parasites and bacteria.
!Individuals with certain health conditions, such as gout or kidney disease, should limit their intake of organ meats due to high purine content.

How to Prepare & Consume

It is recommended to cook pork kidney thoroughly to eliminate any potential pathogens. Soaking in milk or marinating can help reduce strong flavors.

Smart Selection & Storage

How to Select

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

How to Store

Store in the coldest part of the refrigerator and use within 1-2 days. For longer storage, freeze in airtight packaging.

Myths vs Realities

MythEating organ meats is unhealthy.
RealityOrgan meats like pork kidney are nutrient-dense and can be part of a healthy diet when consumed in moderation.
MythRaw pork kidney is safe to eat if fresh.
RealityRaw pork kidney can harbor pathogens; it should always be cooked to ensure safety.
MythAll organ meats are high in cholesterol.
RealityWhile organ meats contain cholesterol, they also provide essential nutrients and can be included in a balanced diet.

Healthy Recipes

Spicy Pork Kidney Stir-Fry

A zesty stir-fry featuring tender pork kidneys, vibrant bell peppers, and a kick of chili for a healthy, protein-packed meal.

Ingredients
  • 500g raw pork kidney, cleaned and sliced
  • 2 tablespoons olive oil
  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 2 cloves garlic, minced
  • 1 tablespoon soy sauce
  • 1 teaspoon chili flakes
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a pan over medium heat, then add minced garlic and sauté until fragrant.
  2. 2. Add the sliced pork kidneys and cook until browned, about 5-7 minutes.
  3. 3. Stir in the bell peppers, soy sauce, chili flakes, salt, and pepper, cooking for an additional 5 minutes until the vegetables are tender.

Pork Kidney and Quinoa Salad

A nutritious salad combining protein-rich pork kidneys with quinoa, fresh greens, and a lemon vinaigrette for a refreshing meal.

Ingredients
  • 300g raw pork kidney, diced
  • 1 cup cooked quinoa
  • 2 cups mixed salad greens
  • 1 cucumber, diced
  • 1/4 cup cherry tomatoes, halved
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Sauté the diced pork kidneys in a pan until fully cooked, about 10 minutes, then let cool.
  2. 2. In a large bowl, combine cooked quinoa, salad greens, cucumber, and cherry tomatoes.
  3. 3. Whisk together olive oil, lemon juice, salt, and pepper, then pour over the salad and toss gently with the cooked kidneys.

Herbed Pork Kidney Skewers

Grilled skewers of marinated pork kidneys infused with fresh herbs, perfect for a healthy barbecue option.

Ingredients
  • 400g raw pork kidney, cut into cubes
  • 2 tablespoons olive oil
  • 1 tablespoon fresh rosemary, chopped
  • 1 tablespoon fresh thyme, chopped
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  • Skewers
Instructions
  1. 1. In a bowl, mix olive oil, rosemary, thyme, garlic, salt, and pepper, then add the pork kidney cubes and marinate for at least 30 minutes.
  2. 2. Thread the marinated kidneys onto skewers.
  3. 3. Grill skewers over medium heat for about 10-12 minutes, turning occasionally until cooked through.

Pork Kidney Tacos with Avocado Salsa

Flavorful tacos filled with seasoned pork kidneys and topped with a fresh avocado salsa for a healthy twist on a classic dish.

Ingredients
  • 300g raw pork kidney, sliced
  • 1 tablespoon taco seasoning
  • 4 small corn tortillas
  • 1 avocado, diced
  • 1/2 red onion, diced
  • 1 lime, juiced
  • Salt to taste
Instructions
  1. 1. Cook the sliced pork kidneys in a skillet with taco seasoning until browned and cooked through, about 8 minutes.
  2. 2. In a bowl, combine avocado, red onion, lime juice, and salt to make the salsa.
  3. 3. Warm the tortillas, fill with cooked kidneys, and top with avocado salsa before serving.

Pork Kidney and Vegetable Soup

A hearty and nutritious soup packed with tender pork kidneys and a variety of vegetables for a wholesome meal.

Ingredients
  • 300g raw pork kidney, cleaned and chopped
  • 1 onion, diced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 4 cups vegetable broth
  • 2 cloves garlic, minced
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion, garlic, carrots, and celery until softened, about 5 minutes.
  2. 2. Add the chopped pork kidneys and cook for another 5 minutes.
  3. 3. Pour in the vegetable broth, add thyme, salt, and pepper, and simmer for 30 minutes until the kidneys are tender.

Pork Kidney and Spinach Frittata

A protein-rich frittata featuring sautéed pork kidneys and fresh spinach, perfect for a healthy breakfast or brunch.

Ingredients
  • 200g raw pork kidney, sliced
  • 4 eggs
  • 1 cup fresh spinach
  • 1/2 onion, diced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 180°C (350°F).
  2. 2. In an oven-safe skillet, heat olive oil and sauté onion until translucent, then add pork kidneys and cook until browned.
  3. 3. Add spinach and cook until wilted, then pour beaten eggs over the mixture, season with salt and pepper, and transfer to the oven to bake for 15-20 minutes until set.

Pork Kidney and Lentil Stew

A hearty stew combining rich pork kidneys and protein-packed lentils, simmered with aromatic spices for a comforting meal.

Ingredients
  • 300g raw pork kidney, chopped
  • 1 cup lentils, rinsed
  • 1 onion, diced
  • 2 carrots, diced
  • 4 cups vegetable broth
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion and carrots until softened, about 5 minutes.
  2. 2. Add chopped pork kidneys and cook until browned, then stir in lentils, vegetable broth, cumin, salt, and pepper.
  3. 3. Bring to a boil, then reduce heat and simmer for 30-40 minutes until lentils are tender.

Stuffed Bell Peppers with Pork Kidney

Colorful bell peppers stuffed with a savory mixture of pork kidneys, brown rice, and spices, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 300g raw pork kidney, diced
  • 1 cup cooked brown rice
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 teaspoon paprika
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 190°C (375°F).
  2. 2. In a skillet, sauté onion and garlic until fragrant, then add diced pork kidneys and cook until browned.
  3. 3. Mix in cooked brown rice, paprika, salt, and pepper, then stuff the mixture into the halved bell peppers and bake for 25-30 minutes.

Pork Kidney and Cabbage Stir-Fry

A quick and healthy stir-fry featuring pork kidneys and crunchy cabbage, tossed in a light soy sauce dressing.

Ingredients
  • 300g raw pork kidney, sliced
  • 4 cups shredded cabbage
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. In a large skillet, heat sesame oil and sauté garlic until fragrant.
  2. 2. Add sliced pork kidneys and cook until browned, about 5-7 minutes.
  3. 3. Stir in shredded cabbage, soy sauce, salt, and pepper, cooking until the cabbage is tender, about 5 minutes.

Frequently Asked Questions (FAQ)

What are the health benefits of eating raw pork kidney?

Raw pork kidney is rich in protein, vitamin B12, and iron, which support muscle health, energy levels, and cognitive function.

How should I prepare raw pork kidney?

It is best to soak the kidney in milk or marinate it before cooking to enhance flavor and tenderness.

Can I eat raw pork kidney?

It is not recommended to eat raw pork kidney due to the risk of foodborne illnesses; always cook it thoroughly.

What nutrients are found in raw pork kidney?

Raw pork kidney is high in protein, vitamin B12, iron, and phosphorus, making it a nutrient-dense food.

How does raw pork kidney compare to other meats?

Raw pork kidney is higher in certain vitamins and minerals compared to muscle meats, particularly vitamin B12 and iron.

Is raw pork kidney safe for everyone?

People with kidney issues or gout should limit their intake due to high purine levels.

What is the best way to store raw pork kidney?

Store raw pork kidney in the refrigerator and use it within 1-2 days for optimal freshness.

Can I freeze raw pork kidney?

Yes, raw pork kidney can be frozen for up to 3 months; ensure it is well-wrapped to prevent freezer burn.

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