Group · Meat
Pork kidneys
Pork kidneys are an offal enjoyed in traditional cooking, especially in stews, sautés and sauces. Brownish-red, firm and with a strong taste, they belong to the large meat family and more precisely to offal. Nutritionally, they stand out for an excellent protein content (around 25.4 g per 100 g) and a moderate calorie density, with only 144 kcal per 100 g and 4.7 g of fat. Free of carbohydrate, they fit well into a balanced, varied diet, as long as you cook them without too much fat. Their appealing nutrition facts make them a food to rediscover in moderation.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 144 kcal |
| Kilojoules | 606 kJ |
| Protein | 25,4 g |
| Fat | 4,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B127,79 µg312 %
- Vitamin B21,59 mg114 %
- Copper0,68 mg68 %
- Vitamin B52,87 mg48 %
- Zinc4,15 mg42 %
- Iron5,29 mg38 %
- Vitamin B10,4 mg36 %
- Vitamin B35,79 mg36 %
See the other 9 nutrients
- Phosphorus240 mg34 %
- Vitamin B60,46 mg33 %
- Vitamin B941 µg21 %
- Vitamin C10,6 mg13 %
- Manganese0,15 mg8 %
- Potassium143 mg7 %
- Iodine10 µg7 %
- Magnesium18 mg5 %
- Calcium13 mg2 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Before cooking, pork kidneys need careful preparation: they are split open to remove the whitish parts and the membrane, then often soaked in vinegared water or milk to reduce their characteristic smell. Once cleaned, they lend themselves to many uses in the kitchen: sautéed in a pan, flambéed, slow-cooked in a wine or mustard sauce, or on skewers.
How to eat pork kidneys: a reasonable portion is around 100 to 130 g per person. Choose quick cooking over a high heat to keep the centre pink and tender: overcooked, they turn rubbery. Serve them with green vegetables, mushrooms or mash for a balanced meal. To limit calories, avoid creamy sauces and prefer a wine or herb reduction. If you are looking for other offal with an interesting profile, also discover pig’s liver or lamb’s kidneys, which are milder in taste.
As for nutrition facts, pork kidneys have a good protein-to-calorie ratio: 25.4 g of protein per 144 kcal and only 4.7 g of fat. With no carbohydrate or fibre, they are a welcome source of lean protein. Like most offal, they also provide minerals and B vitamins. To compare their content with other meats, the food calorie table is a handy reference.
For active people, pork kidneys can complement a menu for gaining or maintaining muscle mass thanks to their quality protein, which is useful for muscle recovery. Include them in the main meal, with a source of complex carbohydrate to replenish your energy stores after exercise. To find out more about nutrition applied to fitness, several articles explain how to balance your intake.
Points to watch when controlling your weight:
- Their calorie density remains low, but fatty sauces can quickly weigh the dish down.
- Offal is high in cholesterol: occasional consumption is advised.
- Vary your protein sources by exploring other options in the meat family, such as lean veal.
Storage: kidneys are fragile. Buy them very fresh and cook them within 24 hours, or freeze them quickly. Well prepared, they offer an excellent balance of nutritional benefits and enjoyment, to be savoured in moderation in a varied diet.