What is Tripe?

Tripe is a meat that comes from the stomach lining of beef, hog, sheep, and other ruminant animals. Although it is often dismissed as waste, tripe is an inexpensive and sustainable source of protein in many traditional cuisines.

Ruminant livestock like cows, buffalo, and goats chew their cud (pre-digested food) to enhance digestion. They have a three-compartment forestomach that includes the rumen, where fibrous plant food is pre-digested, and another stomach that continues to break down food after it has already been partially digested.

Due to its high collagen content, tripe is a tougher meat. It requires a longer cooking time than some other meats to soften the texture and to better absorb the nutrients.

1. A Good Source of Protein

Tripe is an excellent source of lean protein. Protein makes up 30-50% of bone mass. Adding tripe to your diet may help maintain your overall health by increasing your protein intake. It contains 10 grams (g) of protein per 3 ounces (oz)—20% of the recommended Daily Value (DV) for adults.

Protein is crucial for maintaining muscle strength, preserving muscle mass during dieting, and slowing age-related muscle loss. Research indicates that severe muscle loss can increase weakness and the risk of heart disease in adolescents.

In addition to muscle health, protein plays a vital role in immunity, fluid and electrolyte balance, and the absorption of essential nutrients.

2. A Rich Source of Collagen

Tripe is a rich source of collagen, a structural protein that supports your skin, bones, muscles, and joints.

A loss of collagen can cause wrinkles, a reduction in bone density, and, in severe cases, osteoporosis (a bone disease that decreases bone mass). Supplementation with collagen peptides has shown promise in improving skin elasticity. Other research suggests that consuming collagen-rich foods can support the performance of bones, joints, and muscles.

More research is needed to know how well collagen-rich foods can help with bone loss.

3. May Prevent Vitamin B12 Deficiency

Tripe is high in vitamin B12. A 3-oz supply of tripe provides 25% of the DV. Vitamin B12 deficiency can contribute to anemia, a blood disorder where your body does not have enough red blood cells.

B12 deficiency can also increase your risk for neurological disorders and autoimmune conditions. Older adults tend to be at a higher risk for vitamin B12 deficiency.

4. May Support Your Bones

Calcium and phosphorus are the major components of the compound hydroxyapatite, which provides strength and structure to your bones. Both minerals are important for bone remodeling (replacing old, damaged bone with new bone).

Around 3 oz of tripe provides about 5% of your DV for calcium and phosphorus. Protein, calcium, and phosphorus are bone-protective nutrients that may help prevent osteoporosis (a condition characterized by low bone mineral density) and reduce bone fracture risk.

5. May Aid in Immunity and Wound Healing

Zinc helps keep your immune system strong. A 3-oz tripe serving contains 13% of the recommended DV for zinc. It helps protect your body from pathogens—damaging substances that can increase your risk for disease. Zinc supports various stages of wound healing, including reducing inflammation and tissue repair.

Nutrition

Below is the nutritional information for 3 oz of tripe when cooked:

• Calories: 80
• Fat: 3.44 grams (g) 
• Sodium: 57.8 milligrams (mg)
• Carbohydrates: 1.69 g
• Fiber: 0 g
• Sugar: 0 g
• Protein: 10 g
• Calcium: 68.8 mg, 5% of the DV
• Phosphorus: 56.1 mg, 4.5% of the DV
• Zinc: 1.45 mg, 13% of the DV
• Vitamin B12: 0.612 micrograms (mcg), 25% of the DV
  

Numerous studies indicate that other organ meat sources contain fatty acids like omega-3s in addition to other vitamins and minerals.

Risks

Cooked tripe is edible for human consumption. However, raw tripe or tripe that has not been cleaned well can contain disease-causing organisms, such as Escherichia coli (E. coli).

While tripe is typically cooked for human consumption, raw pet foods may contain raw (green) tripe. Raw tripe is untreated and may be more likely to have cross-contamination. If raw, uncleaned tripe comes into contact with surfaces or dog bowls, it can lead to bacterial infections.

Tips for Consuming Tripe

Tripe is a naturally tough part of the meat. Chopping it into small pieces or cutting it into thin slices can make it easier to chew. Tripe is often added to soup dishes where the broth may also make it easier to consume.

Other preparation tips include:

• Clean: Soak tripe in a large bowl of cold water for at least an hour, changing the water every 30 minutes. Rinse with water to remove any residue.
• Deodorize: Soak tripe in an acidic substance like lemon juice or vinegar to reduce the strong odor.
• Tenderize: You can parboil (precook) tripe before cooking or prepare it in a pressure cooker to loosen its tough texture.
• Season: Once the tripe has been prepared for cooking, its mild flavor can be enhanced with seasonings like anise, caraway, and cardamom. You can also use a combination of onion, garlic, and ginger.

Traditional Tripe Dishes To Try

Curries, soups, or stews are ideal dishes to add tripe to.

Additional dishes you can add tripe to include:

• Menudo: A traditional Mexican soup made with tripe, hominy, and chili broth
• Beef Tripe Pho: A Vietnamese pho with beef and tripe in a flavorful broth full of rice noodles and herbs
• Dominican stew: A popular Dominican dish that is slow-cooked with diced tripe, bell peppers, onions, carrots, cabbage, tomatoes, garlic, and cilantro
• Kara Kara: A traditional Filipino stew made with sliced tripe simmered in a savory peanut sauce, often served with shrimp paste
  

A Quick Review

Tripe, the stomach lining of ruminant animals, is often discarded as a by-product of meat. However, it is also used in many cultural dishes as an inexpensive and sustainable source of protein.

It is rich in bone-boosting nutrients, protein, and vitamins. Consuming tripe can help improve your bone health. Make sure to carefully wash and prep tripe if cooking it at home before adding it to your favorite dishes.