Kidney, as one of the internal organs of sheep or calf, is a source of high-quality, low-calorie protein that has a special place in weight control diets and exercise programs. With low calories in its raw state and rich nutritional value, it is a good option for providing daily protein without greatly increasing energy intake.
Table 1: Calories in kidney and macronutrients (per 100 grams of raw sheep kidney)
| Nutrient | amount |
|---|---|
| Calories | 97 kilocalories |
| Protein | 15.7 grams |
| Fat | 3 grams |
| Carbohydrates | 0.8 grams |
Table 2: Sugar, fiber, and salt (in 100 grams of raw lamb shank)
| Nutrient | amount |
|---|---|
| Sugar | Almost zero |
| Fiber | zero |
| Sodium | About 120-150 mg |
| Cholesterol | About 300-400 mg |
Table 3: Important vitamins and minerals (in 100 grams of raw lamb shank)
| Nutrient | Approximate value | Percentage of daily requirement (approximate) |
|---|---|---|
| Vitamin B12 | High (several times the daily requirement) | More than 100% |
| Selenium | 140-200 micrograms | More than 200% |
| Iron | 3-5 mg | 20-30% |
| Roy | 2-4 mg | 20-30% |
| Riboflavin (B2) | Remarkable | 30-50% |
Table 4: Kidney calories in common consumption units
| Consumption unit | Approximate weight | Approximate kidney calories |
|---|---|---|
| 1 medium lamb shank | 70-100 grams | 70-100 kilocalories |
| 1 palm (approximately 80 grams) | 80 grams | About 80 kilocalories |
| 100 grams (standard) | 100 grams | 97 kilocalories |
Table 5: Comparison of calories in raw and cooked lamb (per 100 grams of lamb)
| Preparation method | Approximate kidney calories | Description |
|---|---|---|
| raw | 97 kilocalories | Basis of nutritional value calculations |
| Boiled or grilled (without added oil) | 110-130 kcal | Slight increase due to water reduction |
| Fried (with oil) | 180-200 kcal | Significant increase due to fat absorption |
Nutritional benefits and uses
- ✔️ The role of kidney beans in weight loss or gain: With low calories (about 97 kcal per 100 grams) and high protein, it helps in weight loss because it creates a long-lasting feeling of satiety without adding many calories.
- ✔️ Effect on feelings of fullness and appetite control: Its rich protein provides lasting satiety and reduces cravings for high-calorie snacks.
- ✔️ Suitable or unsuitable for weight loss diets: Very suitable; it is low in fat, low in carbohydrates, and high in protein, and has a good place in low-calorie or ketogenic diets.
- ✔️ Its place in athletes' diets: An excellent source of high-quality protein and minerals such as selenium and iron, it is beneficial for muscle recovery and daily energy production.
- ✔️ The effect of balanced consumption on daily energy: Its protein and B vitamins help with energy metabolism and reduce fatigue.
- ✔️ Brief comparison with similar foods: It has fewer calories than liver (about 135-175 kcal) or regular red meat (200-250 kcal) but offers similar protein.
- ✔️ Who should consume it in moderation: Those who are on a low-cholesterol diet or have kidney problems should control their intake so that it does not become unbalanced.
Is excessive consumption a problem?
Moderate consumption of kidney (2-3 times a week, 100-150 grams each time) does not cause any problems and its benefits outweigh the limitations. The natural cholesterol it contains in a balanced and healthy diet does not have a significant negative impact on blood cholesterol levels. Focusing on the amount consumed and combining it with vegetables and sufficient fiber is the best approach. Excessive consumption may cause an additional burden on the body, so it is recommended to vary protein sources.
Frequently Asked Questions (FAQ)
How many calories are in kidney beans per 100 grams?
The calories in raw lamb shank are about 97 kcal per 100 grams, making it a low-calorie, high-protein option.
Is kidney suitable for a weight loss diet?
Yes, due to its low calories, high protein, and close to zero carbohydrates, it is very suitable for weight loss diets and creates a long feeling of satiety.
What is the best way to consume calories?
Grilling or boiling without added oil is the best method; avoid frying with a lot of oil to avoid extra calories.
What is the difference in the calories of kidney in different cooking methods?
Raw 97 kcal, boiled or grilled about 110-130 kcal, and fried up to 200 kcal; fat-free methods keep calories close to the base.
Final summary
With about 97 calories per 100 grams, high in protein and rich in minerals such as selenium and vitamin B12, kidney beans are a smart choice for weight control diets, exercise programs and daily nutrition. Its moderate consumption, along with low-fat cooking methods, helps you enjoy the nutritional benefits without worrying about excess calories. Choosing this food wisely can help balance your diet and provide sustained energy.
Don't forget that you can Food calories Also use it to find out the calories of other ingredients.
Source of nutritional data: FoodData Central – USDA
