If you’re looking to boost your protein intake, beef kidney meat deserves a spot on your plate. 


Packed with high-quality, complete protein, beef kidney offers an impressive amount of essential amino acids. Its rich protein content makes it the best natural way to support muscle growth, weight management, and overall health.


Black and white cows grazing on green grass—One Earth Health


Article jumplinks:


What is protein?

Why is protein important?

How much protein do you need?

How much protein is in beef kidney?

Beef kidney nutrition facts

What does beef kidney meat taste like?


Supercharge your protein intake with One Earth Health's beef kidney supplement. Sourced from grass-fed, pasture-raised cattle, our nutrient-dense capsules pack a powerful punch of complete protein and essential amino acids in every serving.


What Is Protein?


Protein is a crucial macronutrient with many vital functions in the body. There’s a difference between "protein" and "proteins."


  • "Protein" is a macronutrient term that refers to the total concentration of individual proteins in a food.
  • Individual proteins collectively comprise a food’s protein content.


Beef liver contains numerous proteins such as albumin, collagen, and enzymes, which together contribute to its overall protein content.


Proteins are complex molecules built from chains of amino acids linked together by peptide bonds. Your body uses the amino acids from the protein you eat to construct its own proteins. There are 20 different amino acids that can be combined in different sequences to create a vast array of proteins. Among these 20, nine are considered essential because the body cannot produce them on its own. 


These essential amino acids must be obtained through diet and include:


  1. Histidine
  2. Isoleucine
  3. Leucine
  4. Lysine
  5. Methionine
  6. Phenylalanine
  7. Threonine
  8. Tryptophan
  9. Valine


Each of these has its own unique structures and functions. Beef organs, including kidneys, contain all nine essential amino acids, alongside other beneficial compounds.


Why Do You Need Protein?


Protein plays many crucial functions in the human body. Here are some of them:


  1. Building and repairing tissues: proteins are the primary building blocks for muscles, bones, skin, hair, and nails. They help in their growth, maintenance, and repair.
  2. Enzymatic catalysis: enzymes are specialized proteins that act as biological catalysts, speeding up chemical reactions in the body without being consumed or altered. They lower the activation energy required for biochemical reactions, allowing them to occur more quickly and efficiently. Enzymes are involved in countless metabolic processes, ensuring they occur at the right time, place, and rate.
  3. Transportation and storage: transport proteins move molecules such as oxygen (hemoglobin), ions, and nutrients across cell membranes or through the bloodstream. Storage proteins help store essential molecules like iron for future use.
  4. Hormonal regulation: insulin, growth hormone, and thyroid hormones are proteins. They regulate important bodily functions, such as blood sugar levels, growth, and metabolism.
  5. Immune system function: antibodies are a type of protein produced by the immune system. They identify and neutralize foreign substances such as viruses and bacteria, protecting the body from infections and diseases.
  6. Cellular communication and signaling: proteins are involved in cellular communication and signal transduction. They help cells respond to external stimuli and coordinate their activities, which is essential for the proper functioning of tissues and organs.
  7. Maintaining fluid balance: proteins maintain the osmotic pressure in blood vessels, ensuring proper fluid balance between the bloodstream and surrounding tissues.
  8. Acid-base balance: proteins act as buffers, helping to maintain the proper pH balance in the body's fluids. 
  9. Energy source: while not their primary function, proteins can be used as an energy source when carbohydrates and fats are limited. The body can break down proteins into amino acids, which can then be converted into glucose for energy.
  10. Wound healing: proteins play a vital role in the wound healing process by promoting the formation of new tissues and blood vessels. Collagen, in particular, is essential for the formation of scar tissue and the repair of damaged skin.

    How Much Protein Do You Need Every Day?


    The Mayo Clinic recommends that the average sedentary adult consume 0.8 grams of protein per kilogram of body weight daily. Based on this:


    • Men typically require about 56 grams of protein per day
    • Women usually need around 46 grams of protein daily


    A person’s activity level, age, muscle mass, and overall health status influence how much protein they need. Those who engage in regular exercise may have increased protein needs, ranging from 1.1 to 1.5 grams per kilogram of body weight. People who weight lift or participate in endurance training might need around 1.2 to 1.7 grams per kilogram. As you get older, your protein requirements may rise to about 1 to 1.2 grams per kilogram to maintain muscle mass.


    When you incorporate protein-rich foods into your diet, you’re giving your body the building blocks it needs to function properly. One delicious way to accomplish that is by adding beef organs to your diet.


    Beef organs are some of the richest sources of protein. A 100-gram serving of beef liver contains around 20 grams of protein, while beef spleen packs around 18g of protein. You’ll find both of these nutritional powerhouses in our beef organ supplement. We source from grass-fed, pasture-raised cattle, ensuring that you receive the cleanest, most nutrient-dense organ meats available to support your health.



    A bottle of One Earth Health's multi organ supplement


    Let’s dig into the details of another organ meat powerhouse: kidney.


    Protein in 100g of Beef Kidney 


    Beef kidney is an exceptional source of complete, high-quality protein. 100 grams of raw kidney meat provides approximately 17.4 grams of protein. This impressive protein content makes beef kidney a top choice for people following low-carb diets such as keto or carnivore, or anyone who seeks to optimize their protein intake. 


    We’re talking raw meat here, but cooked kidney packs even more protein—100 grams of cooked meat contains an incredible 27.3 grams (source: U.S. Department of Agriculture). This has to do with moisture loss during the cooking process. As the kidney meat cooks, water evaporates, concentrating the remaining nutrients, including protein, in a smaller volume. 


    The high protein content in beef kidney can be attributed to the organ's primary function in the body. Kidneys are responsible for filtering waste products from the blood and producing urine. To perform these vital tasks, kidneys are composed of densely packed cells and tissues that are rich in proteins, enzymes, and other essential nutrients.


    Like other animal-based proteins, beef kidney contains all nine essential amino acids that the human body cannot produce on its own. These amino acids are important for building and repairing tissues, producing hormones and enzymes, and supporting other vital bodily functions.


    Most importantly, the protein in beef kidney is highly bioavailable, meaning that the body can easily digest and absorb it. This high bioavailability ensures that the amino acids in beef kidney are efficiently used by the body to perform important physiological functions.


    Harness the power of nature's nutrient-dense superfood with our grass-fed beef kidney supplement. Packed with highly bioavailable protein and essential micronutrients, our carefully sourced supplement supports your body's vital functions and helps you feel your best. 


    Beef kidney supplement bottle by One Earth Health


    Beef Kidney Nutrition Facts


    Aside from its rich protein content, beef kidney is an excellent source of vitamins, minerals, and other essential nutrients. These nutrients work synergistically with the protein in beef kidney to support red blood cell formation, nervous system health, oxygen transport, and energy production, so your body has the tools it needs to perform at its best.


    According to the U.S. Department of Agriculture, a 100-gram serving of raw beef kidney contains:


    • 99kcal energy
    • 3.09g fat
    • 0.29g carbs
    • 13mg calcium
    • 4.6mg iron
    • 17mg magnesium
    • 257mg phosphorus
    • 262mg potassium
    • 182mg sodium
    • 1.92mg zinc
    • 9.4mg vitamin C
    • 2.84mg riboflavin (vitamin B2)
    • 8.63mg niacin (vitamin B3)
    • 3.65mg vitamin B6


    This translates to 337% of the daily value (DV) for vitamin A, 1,176% DV for vitamin B12, and 28% DV for iron. With only 99 calories and 3.09 grams of fat, beef kidney is a nutrient-dense choice and an excellent addition to a healthy, balanced diet. So why not make beef kidney a regular on your weekly menu and savor these incredible nutritional benefits? 


    What Are the Benefits of Beef Kidney?


    Beef kidney supports many aspects of your well-being, from cardiovascular health to muscle growth and repair. Here’s why beef kidney meat should be a regular guest on your plate: 


    1. Beef kidney is an excellent source of complete protein, containing all the essential amino acids your body needs for cell growth, tissue repair, and maintaining muscle health.
    2. Beef kidney meat is packed with vital micronutrients, including iron, zinc, and B vitamins such as folate and vitamin B12. Kidney is an excellent source of selenium which is beneficial for maintaining a healthy thyroid function. Minerals and vitamins in kidney meat support your vital bodily functions and prevent nutrient deficiencies.
    3. The nutrient composition of beef kidney, particularly its content of CoQ10 and selenium, maintains a healthy heart and cardiovascular system.
    4. The high iron content in beef kidney contributes to the formation of hemoglobin, which is essential for oxygen transport throughout the body and the prevention of anemia.
    5. Beef kidney contains B vitamins such as pantothenic acid (B5) and riboflavin (B2), which play crucial roles in energy metabolism and help combat fatigue.
    6. The folate content in beef kidney is essential for DNA synthesis and cell division, making it vital for reproductive health. These benefits are particularly important for women during pregnancy to support fetal development and prevent birth defects.
    7. The zinc and selenium found in beef kidney are critical nutrients that support the immune system, helping your body fight off infections and diseases.
    8. Beef kidney is a low-calorie, high-protein food that can help you feel fuller for longer, aiding in weight loss or maintenance efforts when consumed as part of a balanced diet.


    We’ve given you eight solid reasons to include beef kidney into your diet. If you don’t know how to prepare the meat, we’ve got your back. 


    Download our free keto cookbook with over 80 delicious, health-conscious recipes and find inspiration for the unique flavors and benefits of beef kidney. You can learn how to prepare and savor this remarkable organ meat and elevate your culinary experience while supporting your health and well-being.


    What Does Beef Kidney Meat Taste Like?


    Beef kidney boasts a rich, distinctive flavor that sets it apart from other organ meats. Its taste is often described as slightly gamey and mineral-rich, with an earthy, robust character. The deep red meat has a firm, dense texture that holds up well in different cooking methods.


    When prepared, beef kidney emanates a savory, intense aroma that hints at its bold taste. While some may find the flavor initially challenging, others appreciate its unique complexity. They often describe the taste of beef kidney as slightly bitter with a subtle metallic note. To temper the strong taste, beef kidney is often soaked in milk or salt water before cooking, which gives it a more balanced and approachable flavor profile.


    When grilled, sautéed, or stewed, this nutrient-packed organ meat adds depth and character to any meal. Its rich taste lends itself well to hearty, flavorful fishes such as steak and kidney pie. 


    If you’re not feeling adventurous, stick to our beef kidney supplements


    “I was having problems with histamine especially after eating red meat and dairy. Someone suggested this Beef Kidneys from One Earth. I have been taking it about a month and a half and am seeing great results so far. My sneezing attacks have greatly diminished and some days don't sneeze at all. I am very happy with the results and plan on taking it for another month.”


    Get the Best Grass-fed Beef Kidney Supplement


    Modern diets are often lacking in essential nutrients, particularly protein. One Earth Health's grass-fed beef kidney supplement offers a convenient way to boost your protein and micronutrient intake. Our kidneys come from New Zealand's lush pastures, where cattle roam freely and graze on nutrient-rich grass, resulting in healthier, more nutrient-dense organs than grain-fed animals.


    When you choose our grass-fed organ supplements, you're getting a pure, unadulterated source of nutrition without any unnecessary additives or fillers. Experience the benefits of nose-to-tail eating without the hassle of preparing organ meats yourself. Each capsule is packed with high-quality protein, vitamins, and minerals that support your overall health from head to toe.


    Invest in your health and vitality with One Earth Health's beef kidney supplement. Order now and give your body the premium nutritional support it deserves.

    Beef kidney offers exceptional health benefits such as histamine relief, immune support, and energy production—The best beef kidney supplement


    Protein in Beef Kidney FAQ


    How much protein is in cooked kidneys?


    Cooked beef kidneys are an excellent source of high-quality protein, with about 27.3 grams of protein per 100 grams. This is significantly higher than the protein content in raw kidneys, which is around 17.4 grams per 100 grams. The cooking process reduces the moisture content, concentrating the nutrients, including protein. Beef kidneys are a rich source of essential amino acids, making them a great choice for people looking to increase their protein intake or following high-protein diets such as the ketogenic or carnivore diet.


    Can I eat beef kidneys every day?


    While beef kidneys are packed with beneficial nutrients, it's best to enjoy them in moderation as part of a balanced diet. If you consume kidneys every day, you may also consume excessive amounts of certain nutrients, such as vitamin A and iron. Too much vitamin A and iron can have negative health consequences. To ensure a well-rounded nutrient intake, aim to include a variety of organ meats, such as liver, kidney, and heart, as well as muscle meats in your diet. This approach allows you to benefit from the unique nutritional profiles of each type of meat while avoiding potential nutrient imbalances.


    Is kidney a muscle meat?


    Kidney is not muscle meat. Kidney meat is a type of organ meat, also known as offal or variety meats. Kidneys play a crucial role in the body, acting as filters to remove waste products and excess nutrients from the blood while helping to regulate fluid and electrolyte balance, which makes them naturally high in protein. Unlike muscle tissue, which is primarily composed of protein and is responsible for movement, kidneys have a more complex structure and perform specific physiological functions. Both muscle meats and organ meats are excellent sources of high-quality protein and essential nutrients.


    Do kidneys remove protein?


    Healthy kidneys do not remove protein from the body. In fact, one of the primary functions of the kidneys is to filter waste products from the blood while retaining essential nutrients, including proteins. Proteins are too large to pass through the kidney's filtration system under normal circumstances. If the kidneys are damaged, they may allow some protein to leak into the urine, a condition known as proteinuria. This can be a sign of kidney disease or damage.


    What is the healthiest beef organ?


    Beef liver is often considered the most nutrient-dense organ meat. Beef liver is an excellent source of high-quality protein, vitamin A, B vitamins (particularly B12 and folate), iron, copper, and other essential micronutrients. It also contains beneficial compounds like choline and CoQ10, which support brain health and cellular function.


    All beef organ meats, including liver, kidneys, and heart, are highly nutritious and offer unique health benefits. Beef liver and other variety meats are exceptionally nutritious. They all provide a wide array of vitamins, minerals, and bioactive compounds that contribute to overall health, and all types of variety meats should be included in your diet.


    Because they are rich in iron, selenium, protein, vitamin C, and other essential nutrients, beef organs should be a part of your weekly, not daily diet. Consume organ meat in moderation, so you can reap the benefits and optimize your health.


    Can too much meat damage kidneys?


    Excessive amounts of protein from meat may strain the kidneys, particularly in people with preexisting kidney issues or risk factors for kidney disease. When the body metabolizes protein, it produces waste products that the kidneys need to filter out. A high-protein diet can increase the workload on the kidneys, potentially leading to kidney damage over time. 


    For healthy individuals, moderate amounts of meat as part of a balanced human diet are unlikely to cause kidney damage. Make sure you keep properly hydrated because water helps flush out waste products and supports kidney function. If you have concerns about your kidney health or are considering a high-protein diet, consult a healthcare professional to determine the appropriate intake for your individual needs.


    How many calories are in 100g of beef kidneys?


    The calorie content of beef kidney is different for raw and cooked meat. Raw beef kidney contains around 99 calories per 100 grams, which is a pretty good energy content considering the high-quality protein, essential vitamins, and minerals they provide. A 100-gram serving of cooked beef kidneys provides approximately 158 calories. 


    When you cook beef kidney meat, the moisture content decreases, which concentrates the nutrients, including protein and fat. Cooked kidneys have more calories per 100 grams compared to raw kidneys, but both remain a nutrient-dense type of food and an essential part of a healthy human diet. They provide essential nutrients that support overall health and well-being, without adding too many calories to your daily intake.




    Weiss, C. (2023, June 15). Mayo Clinic Q and A: Protein needs for performance. Mayo Clinic News Network. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-protein-needs-for-performance/


    Food Database Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/169450/nutrients


    Food Database Central. (n.d.-b). https://fdc.nal.usda.gov/fdc-app.html#/food-details/169449/nutrients

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