Tripe refers to the edible lining of the stomach from ruminant animals like cows, sheep, and goats. Though often overlooked in modern Western diets, tripe is a staple in many global cuisines and valued for its affordability, sustainability, and dense nutritional content.

Because of its high collagen content, tripe is naturally tough and requires longer cooking to soften and bring out its nutrients. It is commonly used in soups and stews around the world.

1. A Good Source of Protein

Tripe delivers a solid dose of protein, with about 10 grams per 3-ounce serving—approximately 20% of the daily recommended intake. Protein is essential for maintaining muscle mass, supporting immune function, and promoting healthy electrolyte and fluid balance.

Maintaining protein intake is especially important for preserving muscle as we age and can help reduce the risk of weakness and related health complications. Protein also aids in nutrient transport and tissue repair.

2. A Rich Source of Collagen

Tripe is particularly high in collagen, a structural protein that supports joints, bones, muscles, and skin. Collagen depletion is associated with visible signs of aging, lower bone density, and joint discomfort.

While collagen supplements have shown some promise for improving skin elasticity and bone health, eating collagen-rich foods like tripe may contribute to similar benefits—though more research is needed to determine the full impact.

3. May Prevent Vitamin B12 Deficiency

Tripe is a good source of vitamin B12, providing about 25% of the recommended daily value in a 3-ounce portion. B12 is essential for red blood cell formation and nervous system health. A deficiency in this vitamin can lead to anemia and neurological issues.

Older adults and people with absorption issues are especially at risk for B12 deficiency, making foods like tripe a valuable addition to their diets.

4. May Support Bone Health

In addition to protein and collagen, tripe contains calcium and phosphorus—key minerals that contribute to the strength and structure of bones. These nutrients are part of hydroxyapatite, the main mineral component of bone tissue.

A 3-ounce serving of tripe provides roughly 5% of the daily value for calcium and phosphorus. Regular intake of these nutrients, combined with adequate protein, may help maintain bone density and reduce the risk of fractures.

5. May Aid Immunity and Wound Healing

Tripe offers a moderate amount of zinc, with 13% of the daily value in a 3-ounce serving. Zinc plays a critical role in immune defense, helping protect the body from infections and promoting wound healing.

Zinc also supports the repair of damaged tissues and helps regulate inflammation—an important factor in healing injuries and fighting illness.

Nutrition Facts

Here’s what you’ll find in a typical 3-ounce cooked serving of tripe:

  • Calories: 80

  • Protein: 10 g

  • Fat: 3.44 g

  • Carbohydrates: 1.69 g

  • Fiber: 0 g

  • Sugar: 0 g

  • Sodium: 57.8 mg

  • Calcium: 68.8 mg (5% DV)

  • Phosphorus: 56.1 mg (4.5% DV)

  • Zinc: 1.45 mg (13% DV)

  • Vitamin B12: 0.612 mcg (25% DV)

Tripe may also contain small amounts of other nutrients found in organ meats, including omega-3 fatty acids and fat-soluble vitamins, depending on the animal and its diet.

Risks

Tripe is safe to eat when properly cleaned and cooked. However, raw tripe—especially if not washed thoroughly—can harbor harmful bacteria like E. coli. It’s essential to ensure tripe is well-cleaned and fully cooked to reduce any risk of foodborne illness.

In raw pet foods, green tripe (uncleaned tripe) is sometimes used, but it carries a higher risk of bacterial contamination. If preparing raw tripe for pets, it’s crucial to handle it carefully and sanitize all surfaces it comes into contact with.

Tips for Consuming Tripe

Tripe’s texture can be tough, so proper preparation is key. Here are some preparation tips:

  • Soak: Rinse and soak tripe in cold water for at least an hour, changing the water every 30 minutes to help clean and remove residue.

  • Deodorize: To reduce odor, soak it in lemon juice or vinegar before cooking.

  • Tenderize: Parboil or use a pressure cooker to help soften the meat.

  • Flavor: Tripe absorbs flavors well, so season with aromatic herbs and spices such as garlic, ginger, and onion or more fragrant spices like anise and cardamom.

Traditional Dishes Featuring Tripe

Tripe is a featured ingredient in many international dishes:

  • Menudo: A spicy Mexican soup made with tripe, hominy, and chili broth

  • Pho: A Vietnamese noodle soup that sometimes includes slices of beef tripe

  • Mondongo: A Dominican stew made with diced tripe, vegetables, and spices

  • Kare-Kare: A Filipino dish with tripe simmered in peanut sauce, often served with shrimp paste

A Quick Review

Tripe, a meat product from the stomach lining of ruminant animals, is rich in protein, collagen, and essential nutrients like vitamin B12, zinc, calcium, and phosphorus. While its chewy texture and strong aroma can be off-putting to some, proper preparation makes it both palatable and nutritious.

Including tripe in your diet is a budget-friendly way to add protein and micronutrients—especially for those looking to support bone health, immune function, and muscle maintenance.