100 g of Grilled kidney has 135 calories. It contains 0.4 g of carbs, 26.4 g of protein, 3.1 g of fat and 0 g of fiber. Its 27 µg of B12 covers 1125% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Grilled kidney?

Grilled kidney is made by cleaning and cutting animal kidneys into pieces, then cooking them over high heat. Kidney has a place in offal cooking around the world rather than belonging to one particular cuisine. The grill browns and lightly chars the outside while the inside stays tender with a slight chew. Its flavour is deep and earthy, so it tends to appeal most to people who already enjoy offal.

It is often served hot with onions, fresh herbs, lemon, or bread; in Turkish-style meals, sumac-dressed onions and flatbread make natural accompaniments. Grilled kidney is high in protein and relatively lean, with very little carbohydrate. If you are new to its strong flavour, try a modest portion alongside a crisp salad or other milder grilled foods.

Grilled kidney Nutrition Facts

Selected: 100 g

135

KCAL / 100G

Carbs

0.4g

· 0% DV

Protein

26.4g

· 53% DV

Fat

3.1g

· 4% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 1% · Protein 78% · Fat 21%

Grilled kidney Vitamins & Minerals

Vitamins

B12

27µg · 1125% DV

Vitamin A

4200µg · 467% DV

2.8mg · 215% DV

9.1mg · 57% DV

Minerals

Selenium

240µg · 436% DV

Phosphorus

250mg · 36% DV

Iron

5mg · 28% DV

Zinc

2mg · 18% DV

How Nutritious Is Grilled kidney?

Nutrient density

Very high

88/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

57/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Grilled kidney Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Grilled kidney

To burn the 135 calories in 100 g:

🚶

33min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

18min

Cycling

🏊

16min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Grilled kidney Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Grilled kidney Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Grilled kidney Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Grilled kidney Fat Profile

SATURATED

MONOUNSATURATED

0.8g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 2.8:1

Below the ideal 4:1 — a good omega balance.

Compare Grilled kidney

🍖vs🥩

Grilled kidney vs Ground Beef115 kcal fewer per 100 g

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Grilled kidney vs Chicken Skewer5 kcal fewer per 100 g

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Grilled kidney vs Sauteed Lamb95 kcal fewer per 100 g

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Grilled kidney vs Smoked Turkey25 kcal more per 100 g

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Foods Similar to Grilled kidney

🥩

Ground Beef

250 kcal

🍢

Chicken Skewer

140 kcal

🥩

Sauteed Lamb

230 kcal

🍗

Smoked Turkey

110 kcal

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Beef Kavurma

230 kcal

🍆🍖

Meatballs with Eggplant Purée

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Beef Cubed

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Chicken (Sauteed)

165 kcal

Frequently Asked Questions About Grilled kidney

What does grilled kidney taste like?

Grilled kidney has a rich, savory flavor with a mild mineral note and a firmer texture than many muscle meats. Proper trimming and brief cooking keep the taste balanced; overcooking can make it tough and intensify its distinctive aroma.

How do you keep grilled kidney from getting tough?

Keep grilled kidney from getting tough by removing tough connective tissue and cooking the pieces quickly over high heat. Turn them as they brown and avoid leaving them on the grill long after they are cooked through.

Should kidney be soaked before grilling?

Soaking kidney is optional, but a brief soak in cold water or milk can soften its strong aroma. Trim it first, keep it refrigerated while soaking, and pat it dry before grilling so it browns rather than steams.

How do you trim kidney for the grill?

To trim kidney for grilling, remove the thin outer membrane and cut away the firm white core, tubes, and excess fat. Separate the lobes into evenly sized pieces so they cook at a similar rate.

Can you grill kidney whole, or should you cut it up?

You can grill kidney whole, but smaller or split pieces cook more evenly and are easier to check for doneness. Large kidneys are often halved or cut into chunks after trimming; avoid making the pieces so small that they dry out quickly.

How do you know when grilled kidney is done?

Grilled kidney is done when the thickest part reaches 71 °C (160 °F), the recommended safe internal temperature for organ meats. Use a food thermometer rather than relying on surface browning, which can happen before the center is cooked.

Is grilled kidney more like liver or steak?

Grilled kidney is closer to liver as an organ meat, but its flavor is usually less creamy and its texture more springy. Compared with steak, kidney has a more pronounced mineral aroma and benefits especially from careful trimming.

What seasoning works best on grilled kidney?

Salt, black pepper, garlic, and herbs such as thyme work well on grilled kidney without masking its flavor. A little oil helps the surface brown; serve lemon separately if you want a brighter finish.

What sides go well with grilled kidney?

Grilled kidney pairs well with crisp salad, grilled vegetables, flatbread, or a sharp onion relish. Fresh, acidic sides balance its rich, mineral flavor better than another heavy or strongly flavored dish.

Can you eat grilled kidney if you have gout?

People with gout may need to limit grilled kidney because kidney is an organ meat rich in purines, which can affect uric acid levels. Ask your doctor or dietitian how it fits your individual gout plan.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026