Foods that feed your kidneys
Filtration & electrolyte balance. PeakPie scores the kidneys on 6 nutrients; Water, Potassium, Magnesium, B6 count most. Below: the everyday ingredients that score highest for your kidneys in one portion, then what each nutrient is for and what may lawfully be claimed about it.
The best everyday ingredients for your kidneys, by kind
GRAINS AND STARCHES
- Yam150 g · Potassium and B617
- Potatoes200 g · B6 and Potassium16
- Jacket potato250 g · B6 and Potassium15
- Quinoa60 g · Magnesium and B612
FISH, MEAT AND EGGS
- Chicken breast120 g · B6 and Potassium13
- Tempeh120 g · Magnesium and Potassium12
- Turkey breast80 g · B6 and Potassium8
- Natto60 g · Magnesium and Potassium8
The number is the kidneys score one realistic portion earns on an otherwise empty day, out of 100, against PeakPie's adult daily targets. A portion is the serving the healthy kitchen standard allows where it sets one (a 30 g handful of almonds, 15 g of olive oil), else what one serving of PeakPie's own recipes typically uses, never a cup of it. The list shows the best 4 of each kind so it isn't all fish (a kind appears when its best scores at least 10), and only foods, never stocks, sauces, herbs, spices or sweeteners: a food is listed only if the kidneys is among the four organs it feeds most and it scores at least 6, and only if it keeps to the healthy kitchen standard: not an ingredient the standard bans (cured and processed meats, crab sticks, white bread, cream), not a food the catalogue flags as ultra-processed, within any cap the standard sets on it, and under 7 g of saturated fat, 2.5 g of salt and 5 g of added sugar a portion, with no alcohol. Ties go to the food with less salt and saturated fat. The foods are the everyday ingredients PeakPie cooks with; ready meals and the branded catalogue are left out.
What your kidneys is scored on
Water
30% of the score · target 3.2L a dayThe solvent every cell runs in. Your kidneys need a steady supply to filter waste, and even mild dehydration dents focus and energy.
The register authorises claims for water, but none names the kidneys. PeakPie's weighting follows the wider evidence; it is not a health claim.
Potassium
22% of the score · target 3,000mg a dayThe electrolyte that counterbalances sodium — easing blood pressure, moving fluid in and out of cells, and firing muscles and nerves.
The register authorises claims for potassium, but none names the kidneys. PeakPie's weighting follows the wider evidence; it is not a health claim.
Magnesium
18% of the score · target 370mg a dayA mineral over 300 enzymes depend on — it relaxes muscles after contraction, steadies heart rhythm, and calms the nervous system.
- AUTHORISED CLAIMMagnesium contributes to electrolyte balance.
B6
15% of the score · target 1.3mg a dayA B vitamin that converts the protein you eat into neurotransmitters like serotonin and dopamine, and helps release stored energy.
The register authorises claims for b6, but none names the kidneys. PeakPie's weighting follows the wider evidence; it is not a health claim.
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