Meat and Poultry / Offal
Beef kidney
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 80% |
| Calories | 89kcal / 2530kcal (3%) |
Macronutrients
Protein | 16.2 g/ 71g (22%) | ||||||
Total Fat | 2.2 g/ 42g (5%) low | ||||||
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Total Carbs | 1.1 g/ 348g (0.32%) | ||||||
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Vitamins
Vit A | 20 mcg RAE/ 700mcg RAE (2%) |
Vit B1 | 0.24 mg/ 1mg (20%) source |
Vit B2 | 0.26 mg/ 1mg (20%) source |
Vit B3 | 5.2 mg NE/ 16mg NE (32%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 44 mg/ 750mg (5%) |
Phosphorus | 184 mg/ 700mg (26%) source |
Iron | 4 mg/ 12mg (33%) source |
Sodium | 182 mg/ 1500mg (12%) |
What is this food?
Beef kidney is an organ meat (a protein-rich viand) commonly cooked as ginisa, stews, or adobo-style dishes. For 100g, it provides about 89 kcal and is mainly valued for its protein.
Why it matters to health
Beef kidney can help you meet your daily protein needs for muscle repair and satiety. It also has high cholesterol (about 293 mg per 100g) and sodium (about 182 mg per 100g), and it contains saturated fat (about 0.62 g). Because of these, it’s best to enjoy it in reasonable portions and not as a daily staple—especially if you’re watching cholesterol or heart health. The good part: it’s low in carbs and sugar, so it fits well with rice and vegetables when portioned properly.
Healthier tips
- Keep portions small: aim for about 1/4 to 1/2 cup cooked (or roughly 50–75g) per meal, then fill the rest of your plate with vegetables and carbs you can measure (rice, kamote, or bread).
- Balance your plate: add at least 1–2 servings of non-starchy veggies (e.g., pechay, kangkong, talong, carrots) to support fiber and overall fullness.
- Go easy on salty cooking: limit extra salt and choose less salty sauces; watch the sodium if it’s cooked with soy sauce, patis, or bagoong.
- Try it 1–2 times per week instead of every day, and rotate with other protein sources (fish, chicken, eggs, tofu).
- If you’re eating 3 full meals plus 1–2 snacks daily, make kidney a main-protein choice for one meal, not something you also add to snacks.
Common Filipino dishes
Beef kidney ginisa, Beef kidney stew, Adobong beef kidney, Dinuguan (with pork/optional organ mix), Beef kidney with tomato sauce
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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