Kidney Meat


Kidney meat, also known as beef or lamb kidney, is a nutrient-dense ingredient that is often overlooked in many cuisines.


  • Rich in Protein: Kidney meat is an excellent source of protein, which is essential for building and repairing muscle tissue, maintaining healthy bones, and supporting the immune system.
  • High in Iron: Kidney meat is a rich source of iron, which is essential for the production of red blood cells and the prevention of anemia.
  • Contains Vitamin B12: Kidney meat is a good source of vitamin B12, which is necessary for the proper functioning of the nervous system and the formation of red blood cells.
  • Rich in Zinc: Kidney meat is a good source of zinc, which is important for maintaining a healthy immune system, wound healing, and DNA synthesis.
  • Low in Fat: Kidney meat is relatively low in fat, particularly saturated fat, which can help lower cholesterol levels and reduce the risk of heart disease.
  • Good Source of Selenium: Kidney meat is a good source of selenium, a mineral that plays a role in thyroid function, immune system health, and the prevention of oxidative damage.
  • Provides Collagen: Kidney meat contains collagen, a protein that is essential for healthy skin, hair, nails, and joints.
  • May Improve Brain Function: Kidney meat contains choline, a nutrient that is important for brain function, memory, and cognitive performance.
  • Promotes Wound Healing: The high protein content in kidney meat may help promote wound healing and tissue repair.
  • Boosts Energy: Kidney meat is a rich source of iron, which plays a crucial role in the transportation of oxygen to the cells, making it a great source of energy.


Steak and Kidney Pie (England): A classic British dish, steak and kidney pie is made with diced beef and lamb kidneys that are cooked in a savory gravy, then baked in a pastry crust until golden brown. It is often served with mashed potatoes and peas.

Sauteed Kidney (France): In France, kidney meat is often sauteed with garlic and butter, then served with a side of roasted potatoes or a crisp salad.

Lamb Kidney Kebabs (Middle East): In Middle Eastern cuisine, lamb kidneys are often skewered and grilled with onions and tomatoes, then served with pita bread and a side of tzatziki sauce.

Spicy Kidney Curry (India): Kidney meat is a popular ingredient in Indian curries, where it is cooked in a spicy tomato-based sauce with onions, ginger, and a blend of aromatic spices such as cumin, coriander, and turmeric.

Kidney Bean Soup (Mexico): In Mexico, kidney meat is often used in hearty soups and stews, such as red kidney bean soup, where it is cooked with beans, tomatoes, and chilies for a flavorful and satisfying meal.

Italian Beef Kidney Stew (Italy): In Italy, beef kidneys are often slow-cooked in a tomato-based stew with onions, carrots, and celery, then served with crusty bread for dipping.

Moroccan Kidney Tagine (Morocco): In Moroccan cuisine, lamb kidneys are often simmered with vegetables and aromatic spices, then served in a traditional earthenware dish called a tagine.

Grilled Kidney Skewers (Vietnam): In Vietnam, beef kidneys are marinated in a mixture of lemongrass, garlic, and fish sauce, then grilled on skewers and served with a side of rice noodles and fresh herbs.

Kidney Pudding (Scotland): A traditional Scottish dish, kidney pudding is made with beef kidneys that are stewed with onions and suet, then baked in a suet pastry crust.

Kidney Soup (China): In Chinese cuisine, kidney meat is often used in soups, where it is simmered with ginger, garlic, and vegetables for a nourishing and flavorful dish.


Steak and Kidney Pie


Calories: 157

Protein: 26.9g

Fat: 4.8g

Carbohydrates: 0g

Fiber: 0g

Iron: 3.9mg

Vitamin A: 548 IU

Vitamin B12: 33.3mcg

Selenium: 16.4mcg


  • Soak the Kidney: Before cooking kidney meat, it is important to soak it in cold water for several hours, or even overnight. This helps to remove any excess blood and reduce the strong flavor and odor that can be present in kidney meat.
  • Trim the Kidney: Once the kidney has been soaked, trim away any tough or fatty bits, and cut it into small, bite-sized pieces.
  • Blanch the Kidney: For some recipes, it may be helpful to blanch the kidney in boiling water for a few minutes before cooking. This can help to further reduce the strong flavor and odor, and also soften the meat slightly.
  • Sauté the Kidney: Kidney meat can be sautéed in a hot skillet with butter, garlic, and herbs until browned and cooked through. This method works well for dishes such as sautéed kidney and steak and kidney pie.
  • Stew the Kidney: Kidney meat is also commonly used in stews and casseroles, where it can be simmered for several hours with vegetables, herbs, and spices to create a flavorful and tender dish.
  • Grill the Kidney: Kidney meat can be skewered and grilled with onions and bell peppers for a tasty and nutritious kebab. This works particularly well with lamb kidney.
  • Curry the Kidney: Kidney meat is a popular ingredient in curries, where it can be cooked in a spicy tomato-based sauce with onions, ginger, and a blend of aromatic spices such as cumin, coriander, and turmeric.
  • Bake the Kidney: Kidney meat can be used in baked dishes such as kidney pudding or steak and kidney pie. Simply combine the diced kidney with beef or other meats, vegetables, and a savory gravy, then top with pastry and bake until golden brown.
  • Serve the Kidney: Kidney meat can be served as a main course with sides such as mashed potatoes, roasted vegetables, or a crisp salad. 


  • Refrigeration: Kidney meat should be stored in the refrigerator at a temperature of 40°F (4°C) or below. If the kidney meat is packaged in plastic wrap or a plastic container, it should be removed and re-packaged in airtight wrapping or a freezer-safe container before refrigeration.
  • Use or Freeze Within 2-3 Days: Kidney meat should be used within 2-3 days of purchase or thawing. If you do not plan to use the kidney meat within this timeframe, it should be frozen to preserve its freshness and quality.
  • Freezing: To freeze kidney meat, wrap it tightly in airtight wrapping or place it in a freezer-safe container. Label the packaging with the date and freeze the meat at 0°F (-18°C) or below.
  • Use or Discard After Freezing: Frozen kidney meat can be stored for up to 3-4 months. If the meat has been frozen for longer than this, it may still be safe to eat, but its quality may have deteriorated.
  • Thawing: To thaw kidney meat, it is best to place it in the refrigerator for 24-48 hours before cooking. Alternatively, you can thaw the meat in a bowl of cold water or in the microwave, but these methods may cause the meat to lose some of its texture and quality.
  • Avoid Re-Freezing: Once kidney meat has been thawed, it should not be re-frozen. This can lead to the growth of harmful bacteria and reduce the quality and flavor of the meat.

Not only is kidney meat high in protein, but it is also a good source of iron, zinc, and other important nutrients that are essential for maintaining a healthy diet. 

So why not give kidney meat a try? With a little bit of preparation and experimentation in the kitchen, you may be surprised at how tasty and satisfying this often-overlooked ingredient can be.