Lamb Kidney

Lamb kidney is the one organ most men do not think to eat, which is a shame, because it carries more selenium and B12 per calorie than almost anything else on the shelf.

In the 50 Man Foods it ranks just behind beef liver as the organ that gives you the most nutrition per gram.

  • Once or twice a week
  • Organ meat
  • Updated Sep 2026

What it supplies

Nutrient · per 100 g, raw Amount % DV Relative amount
Selenium 218 mcg 396%
Vitamin B12 25 mcg 1042%
Vitamin B2 2 mg 154%
Iron 7 mg 39%
Protein 17 g 34%
Calories 100 kcal 5%

Source: USDA FoodData Central.Percent Daily Values are based on adult reference intakes. The bars stop at 100%; the numbers do not.

Why it works

Selenium is the mineral that converts the storage form of thyroid hormone into the active form. Men with low selenium make less active thyroid and less testosterone.

B12 from kidney is the methylcobalamin and adenosylcobalamin forms the body uses directly; the absorption from meat is far higher than from any plant or supplement.

How much, how often

  • 50–100 g

    Once or twice a week

    Covers selenium and B12 for the week.

  • Hot and fast

    Pan-fry in butter

    Overcooking makes them rubbery; fast is the point.

How to buy and prepare it

Fresh or frozen from lambs, not older sheep. Younger kidney is milder and more tender.

Avoid kidneys with a strong smell, discolored flesh or a slimy surface.

Soak in milk or salted water for 20 minutes to mellow the flavor, then slice and pan-fry hot in butter.

Lamb kidney and onions is the classic: slice thin, cook fast, rest. Overcooking makes them rubbery.

Raw kidney keeps 2 days in the fridge. Freeze for longer; thaw in the fridge.

Cooked kidney keeps 3 days cold.

In these guides

Questions

Is lamb kidney safe?
Yes, from healthy animals. It is a muscle, not a filter. Soaking in milk or salt water removes any residual smell.
Do I need to soak kidney?
Soaking mellows the flavor and is worth the small effort. Twenty minutes in milk or salt water is enough.
How often should I eat kidney?
Once or twice a week is plenty. The selenium and B12 are so concentrated that a small serving goes a long way.