If you're looking for a high-protein, low-carb meal option, braised pork kidney may be worth considering. One cup of braised pork kidney contains approximately 211 calories. While some may be put off by the idea of eating an organ meat, pork kidney is a good source of several important vitamins and minerals.

In addition to being a good source of protein, with roughly 24 grams per cup, pork kidney also provides significant amounts of iron, vitamin A, and other nutrients. However, it's important to be aware of both the nutritional benefits and potential risks associated with consuming organ meats like pork kidney. In this article, we'll explore both sides of the issue to help you make an informed decision about whether pork kidney is a good addition to your diet.

Whether you're trying to eat more healthfully or simply want to add some variety to your meals, pork kidney can be a nutritious and flavorful option. Here are some things to keep in mind when preparing and consuming this often-overlooked ingredient.

Calories in 1 cup Pork Kidney, Braised

One cup of braised pork kidney contains approximately 211 calories, making it a relatively low-calorie food choice for those looking to maintain or lose weight. It's important to note, however, that the calorie count can vary depending on how the pork kidney is prepared. For example, if it's cooked in oil or butter, the calorie count may be higher.

Protein Content of Pork Kidney

Pork kidney is rich in protein, with roughly 24 grams per cup. This makes it an excellent option for those looking to build or maintain muscle mass. In addition to being a complete protein source, meaning it contains all nine essential amino acids, pork kidney is also easily digestible due to its high concentration of collagen and gelatin.

Fat Content of Pork Kidney

Like many organ meats, pork kidney is relatively high in fat. One cup of braised pork kidney contains around 13 grams of fat, with most of it coming from healthy unsaturated fats. While this may sound like a lot, it's important to remember that healthy fats are an important part of any balanced diet. In moderation, they can support heart health, brain function, and more.

Carbohydrate Content of Pork Kidney

Unlike many other protein sources, pork kidney is virtually carb-free. One cup contains less than a gram of carbs, making it a great option for those following a low-carb or ketogenic diet. However, it's important to pair pork kidney with other carb-containing foods to ensure that you're getting a balanced mix of nutrients.

Vitamin A in Pork Kidney

One cup of braised pork kidney provides a whopping 15,000 international units (IU) of vitamin A, which is more than three times the recommended daily intake for adults. Vitamin A is important for maintaining healthy eyes, skin, and immune system function, among other things.

Iron Content of Pork Kidney

Iron is an essential mineral that plays a vital role in many bodily functions, including the production of red blood cells. One cup of braised pork kidney contains approximately 6 milligrams of iron, which is roughly one-third of the recommended daily intake for adults.

Serving Suggestions for Pork Kidney

Pork kidney can be eaten on its own, but it's often incorporated into stews, curries, and other hearty dishes. Some people also enjoy it pan-fried with onions and garlic or grilled with a spicy rub. If you're new to cooking with pork kidney, it's important to start slowly and experiment with different flavor combinations until you find something you like.

Nutritional Benefits of Pork Kidney

Pork kidney is a good source of protein, iron, and other essential vitamins and minerals. It's also relatively low in calories and carbs, making it a good option for those looking to maintain or lose weight. In addition to its nutritional benefits, pork kidney is also rich in collagen and gelatin, which can support gut health, joint function, and more.

Potential Risks of Consuming Pork Kidney

While pork kidney has many potential health benefits, it's important to be aware of the potential risks associated with consuming organ meats. One of the main risks is the presence of heavy metals like lead and cadmium, which can accumulate in the kidneys of animals raised in polluted environments. To reduce your risk of heavy metal exposure, it's important to source your pork kidney from reputable farms or suppliers that prioritize animal welfare and environmental sustainability.

How to Store Pork Kidney

Raw pork kidney should be stored in the refrigerator or freezer until ready to use. Once cooked, it can be stored in an airtight container in the refrigerator for up to four days. To freeze cooked pork kidney, place it in an airtight container or freezer bag and store for up to three months.