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Small Kidney Calories
Organ meat rich in iron, vitamin B12, and protein.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Small Kidney (80 g) has 78 calories. That works out to 98 calories per 100 g. It contains 0.2 g of carbs, 13.9 g of protein, 2.5 g of fat and 0 g of fiber. Its 21.6 µg of B12 covers 900% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Small Kidney Nutrition Facts
Selected: 1 piece (small) · 80 g
78
KCAL / 80G
Carbs
0.2g
· 0% DV
Protein
13.9g
· 28% DV
Fat
2.5g
· 3% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 1% · Protein 70% · Fat 29%
Small Kidney nutrition facts table · 1 piece (small) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.8 g | 4% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 0.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 13.9 g | 28% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Small Kidney?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 80 g | 78 kcal |
| ½ piece (small) | 40 g | 39 kcal |
| 100 g | 100 g | 98 kcal |
| 1 serving (medium) | 100 g | 98 kcal |
| 1 piece (medium) | 120 g | 118 kcal |
| 1 serving (large) | 150 g | 147 kcal |
| 2 piece (small) | 160 g | 157 kcal |
| 1 piece (large) | 180 g | 176 kcal |
Calculated from 98 calories per 100 g.
Frequently Asked Questions About Small Kidney
How do you cook small kidney?
Cook small kidney quickly in a very hot pan or on a grill after trimming and slicing it. Avoid prolonged cooking, which makes the meat tough; season it simply and serve as soon as it is done.
What does small kidney taste like?
Small kidney has a distinctive, savory, mineral-like flavor and a firmer texture than many muscle cuts. Its flavor is usually milder when the kidney is fresh, carefully trimmed, and cooked with aromatics such as onion or herbs.
How do you clean small kidney before cooking?
Rinse small kidney under cold water, then remove the outer membrane, visible fat, and firm central tubes with a sharp knife. Rinse it again and pat it dry so it browns rather than steams in the pan.
Should you soak small kidney in milk?
No, soaking small kidney in milk is optional, not necessary. Some cooks use it to soften the strong aroma; drain and pat the kidney dry before cooking so excess moisture does not interfere with browning.
How can you tell if small kidney is fresh?
Fresh small kidney should feel firm and moist, not sticky, and should not smell sour or strongly like ammonia. If its odor or appearance seems spoiled, discard it rather than trying to mask the smell with seasoning.
Is small kidney the same as liver?
No, small kidney and liver are different organs with different flavors and textures. Kidney has a firmer, more distinctive taste, while liver is usually softer and richer; they also need different trimming and cooking approaches.
Can you freeze small kidney?
Yes, small kidney can be frozen. Trim and portion it first, seal it in an airtight freezer-safe package, and thaw it in the refrigerator before cooking; do not refreeze it after it has thawed.
What goes well with small kidney?
Small kidney pairs well with onions, pepper, herbs, and a sharp or acidic accompaniment that balances its rich flavor. Serve it with bread, potatoes, or a fresh salad for a straightforward meal.
How should you store cooked small kidney leftovers?
Refrigerate cooked small kidney promptly in a covered container and reheat it thoroughly before serving. Discard leftovers that have been left at room temperature for too long or have developed an unusual smell or texture.
Should people with gout eat small kidney?
People with gout are generally advised to limit small kidney because kidney and other organ meats are high in purines, which can raise uric acid. Ask a doctor or dietitian how it fits your individual plan.
Small Kidney Vitamins & Minerals
Vitamins
B12
21.6µg · 900% DV
B2
2.24mg · 172% DV
Biotin
17.6µg · 59% DV
B3
6.32mg · 40% DV
Minerals
Selenium
112µg · 204% DV
Phosphorus
238mg · 34% DV
Copper
0.29mg · 32% DV
Iron
4.64mg · 26% DV
Potassium ⭐
272mg · 8% DV
Sodium
78mg · 3% DV
Small Kidney Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Small Kidney
To burn the 78 calories in 1 piece (small) (80 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Small Kidney?
Small kidney refers to a small portion of animal kidney, an organ meat with a distinctive, savoury flavour. It is often cooked quickly by frying or grilling; in Turkey, it may be served with onion, parsley and lemon, while British cooking also uses kidney in dishes such as steak and kidney pie. When cooked carefully, it is tender but can retain a slight firmness, and is usually served hot with bread or vegetables.
It is protein-rich and very low in carbohydrate, and provides iron and vitamin B12. For a lighter plate, cook it with little added fat and pair it with a fresh salad or simply prepared vegetables.
How Nutritious Is Small Kidney?
Nutrient density
Very high
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
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.
Is Small Kidney Processed?
NOVA 1
Unprocessed
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 Small Kidney Contain Allergens?
No known major allergens
Which Diets Is Small 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
Small Kidney Fat Profile
SATURATED
0.8g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.