Group · Meat
Veal kidney
Veal kidney is a fine, delicate offal, very popular in French cooking. Tenderer and milder in taste than beef kidney, it stands out for its soft texture and subtle flavour. It is traditionally prepared pan-fried, sautéed in cream or flambéed in Madeira. Nutritionally, it is a lean and rich meat: 100 g provides around 167 kcal, over 26 g of protein and only 7 g of fat, with no carbohydrate or fibre. Like most offal, veal kidney is a concentrated source of useful micronutrients. It has its place in a balanced diet, as long as it is eaten in moderation and well cooked.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 167 kcal |
| Kilojoules | 701 kJ |
| Protein | 26 g |
| Fat | 7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B1242 µg1680 %
- Vitamin B55,6 mg93 %
- Zinc4,9 mg49 %
- Vitamin B10,5 mg45 %
- Vitamin B36,3 mg39 %
- Vitamin B60,55 mg39 %
- Iron5 mg36 %
- Iodine10 µg7 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Veal kidney needs a little preparation before cooking: remove the thin membrane around it and the fatty central part, then cut it into even pieces. Quick cooking over a high heat is the key: overcooked, it becomes rubbery and bitter. Sear it for just a few minutes to keep the centre pink and tender.
How to eat it: a reasonable portion is around 100 to 130 g. You can serve it with a mustard, port or Madeira sauce, with steamed potatoes, rice or green vegetables. To limit added fat, use a non-stick pan and a knob of butter rather than a bath of cream.
- Nutrition facts: around 167 kcal per 100 g, rich in protein (26 g) and low in fat (7 g), with no carbohydrate.
- Benefits: offal such as kidney provides iron, zinc and B vitamins, which are useful in a varied diet.
- Glycaemic index: zero, as it contains no carbohydrate, which makes it a food compatible with a balanced diet.
Tip for active people: with its complete protein and low fat content, veal kidney can fit into a recovery meal or a cutting phase. Paired with wholegrain starchy foods, it helps replenish your stores after exercise. To vary your lean protein sources, alternate with a veal escalope or chicken breast. If you are looking for more ideas for protein intake around training, see our guidelines on nutrition for fitness.
Watching your weight: veal kidney is low in calories as long as you control the sauce. Preparations with cream, generous amounts of butter or flambéed dishes quickly increase the calorie density. To keep it light, rely on fresh herbs, shallot, parsley and a squeeze of lemon. As for freshness, offal is fragile: buy it very fresh, keep it in the fridge and cook it within 24 hours.
To discover other cuts and offal, explore the meat family, for example calf’s liver, another offal rich in micronutrients. And to compare the energy content of your foods, the calorie table is a practical everyday tool.