Do Cow Intestines Have a Lot of Protein? The Surprising Truth About Tripe

December 3, 2025 •

3 min read

According to the USDA, a 3-ounce serving of cooked beef tripe contains 10 grams of high-quality protein. Cow intestines, commonly known as tripe, are a surprisingly nutrient-dense and high-protein food source often overlooked in Western diets but cherished in many global cuisines.

Quick Summary

Cow intestines (tripe) are a rich source of complete protein, collagen, and various vitamins and minerals, offering an affordable and nutritious alternative to traditional muscle meats. It is low in fat and calories, with a distinctive chewy texture that complements many dishes.

Key Points

High-Quality Protein: Cow intestines, known as tripe, are a rich source of complete, high-quality protein, with an approximately 18g per 5-ounce serving.
Rich in Collagen: A significant portion of tripe's protein is collagen, beneficial for joint health, skin elasticity, and connective tissues.
Packed with Nutrients: Tripe is a nutrient-dense food that contains high levels of vitamin B12, selenium, and zinc, vital for immune function and energy.
Lean and Affordable: Compared to many muscle meats, tripe is a leaner, lower-fat protein source and is often more affordable, supporting sustainable eating practices.
Distinctive Texture: Its unique, chewy texture means it requires proper cooking, often slow-simmering, to become tender and absorb flavors effectively.
Culinary Versatility: Tripe is a staple in many global cuisines, featured in flavorful stews, soups, and other savory dishes.

Is Tripe a Good Source of Protein?

Yes, tripe is an excellent source of high-quality, lean protein. Unlike muscle meat, the protein in tripe is rich in collagen, which gives it a unique, chewy texture when cooked. A 5-ounce (140-gram) serving of cooked beef tripe provides approximately 18 grams of complete protein, which contains all nine essential amino acids your body needs to function properly. This protein content makes tripe a valuable dietary addition for supporting muscle growth and repair, immune function, and overall tissue maintenance.

Nutritional Profile of Tripe

Beyond its significant protein content, cow intestines are a nutritional powerhouse packed with essential vitamins and minerals. Incorporating tripe into your diet can boost your intake of several key nutrients:

Vitamin B12: Crucial for red blood cell production, nerve function, and energy metabolism. A 5-ounce serving provides a substantial portion of the daily value.
Selenium: A powerful antioxidant that supports thyroid function, immune health, and DNA production.
Zinc: Vital for cell division, immune system function, and wound healing.
Collagen: Tripe is exceptionally rich in collagen, a structural protein that supports the health of your skin, bones, joints, and connective tissues.
Other Minerals: It also contains good amounts of iron, phosphorus, and magnesium.

Tripe vs. Muscle Meat: A Nutritional Comparison

While muscle meats like steak are common protein sources, tripe offers a different nutritional profile. The primary difference lies in the fat content and specific micronutrient concentrations. Tripe is notably leaner and lower in calories than many cuts of steak.


Nutrient	Cooked Beef Tripe (approx. 5 oz/140g)	Cooked Steak (approx. 5 oz)
Calories	~125 kcal	~230-300 kcal
Protein	~18g	~24-30g
Fat	~5g	~15-20g
Saturated Fat	~1.5g	~6-8g
Cholesterol	~178mg (59% DV)	~110-140mg
Collagen	Very high	Low
Vitamin B12	~64% DV	Varies (often lower)
Selenium	~33% DV	Varies (often lower)

This comparison shows that while a standard steak may offer slightly more protein per ounce, tripe provides a leaner, lower-calorie, and more collagen-dense protein option. Its significant levels of Vitamin B12 and Selenium also make it a standout for specific micronutrient support.

What are the different types of tripe?

Tripe is categorized based on which part of the cow's stomach it comes from:

Blanket or Flat Tripe: Sourced from the first stomach (rumen). It has a smooth, flat surface and is often sold in large, flat pieces.
Honeycomb Tripe: The most common and popular type, from the second stomach (reticulum). It features a distinctive honeycomb-like texture.
Book Tripe (Leaf Tripe): From the third stomach (omasum), it has many small folds that resemble pages in a book.
Reed Tripe: From the fourth stomach (abomasum), it has a slightly stronger flavor than other types.

Preparing and Cooking Tripe

Tripe is an acquired taste due to its chewy texture, so proper preparation is key to making it palatable. Most tripe sold in grocery stores is already partially cooked and bleached, but many traditional recipes use raw, or 'green,' tripe for a more authentic flavor.

To prepare tripe:

Cleaning: Rinse the tripe thoroughly under cold water. If using raw tripe, soak it in a vinegar and water solution for about 30 minutes to neutralize strong odors.
Boiling: For raw tripe, boil it for an extended period, often several hours, until it becomes tender. Partially cooked tripe requires less time. This process breaks down the tough collagen fibers.
Cooking: Tripe is often featured in stews, soups, and curries, where its mild flavor and chewy texture can absorb rich sauces and spices. Popular dishes include menudo from Mexico and tripe soup in various European and Asian cuisines.

Conclusion

So, do cow intestines have a lot of protein? Yes, they do, offering a high-quality, lean protein source rich in collagen, vitamin B12, selenium, and zinc. While not as popular as muscle meats in some cultures, tripe is a nutritious, affordable, and sustainable food option that can support muscle health, joint function, and overall wellness. With the right preparation, tripe can be a versatile and healthy addition to a balanced diet.

Visit Healthline for more detailed information on tripe nutrition.

Potential Considerations for Tripe Consumption

Despite its benefits, tripe is high in dietary cholesterol, and its distinctive texture may not appeal to everyone. As with any dietary change, consulting with a healthcare provider is recommended, especially for individuals monitoring cholesterol levels. For those who enjoy nose-to-tail eating or are looking for budget-friendly, nutrient-dense foods, tripe offers a rewarding and flavorful culinary experience.

Frequently Asked Questions

Tripe is the edible lining from the stomach of various ruminant animals, most commonly cows. It's used as a food source in many cultures worldwide, often in stews and soups.

A 5-ounce serving of cooked beef tripe contains roughly 18 grams of protein. This is a complete protein, meaning it provides all the essential amino acids the body needs.

While tripe may have slightly less protein per ounce than steak, it is significantly lower in calories and fat, and is exceptionally high in collagen, vitamin B12, and other minerals, making it a very nutrient-dense and lean option.

Yes, the collagen in tripe is highly beneficial for health. It supports joint health, improves skin elasticity, and promotes the function of bones and connective tissues.

Tripe is considered sustainable as it promotes 'nose-to-tail' eating, which reduces food waste by utilizing less-demanded parts of the animal. It is also often a more affordable protein source.

The main health consideration is tripe's high dietary cholesterol content. A small number of people are highly responsive to dietary cholesterol, so moderation is key, especially if you have existing health concerns.

Tripe requires slow cooking, often boiling or simmering for an extended period, to become tender. It is best prepared in stews, soups, or dishes with rich sauces that complement its mild flavor.