Potential Health Benefits of Chicken Gizzards

Chicken gizzards may not be the first food that comes to mind when we think about nutritious sources of protein, but they have an interesting nutritional profile.

Gizzards are small, muscular organs found in the digestive tract of chickens and other birds. Because birds don’t have teeth, the gizzard helps grind their food. Small pieces of grit swallowed by the bird can assist with this process.

In many parts of the world, chicken gizzards are a popular and affordable food. They can be grilled, roasted, simmered, stewed, or fried. Although naturally tough, proper cooking can make them tender and flavorful.

From a nutritional perspective, chicken gizzards provide plenty of protein along with several essential vitamins and minerals.

So, what can they potentially offer our health?

🔑 Key Takeaways

• Chicken gizzards are a protein-rich food that provides essential amino acids.
• They contain important micronutrients, including iron, vitamin B12, zinc, selenium, and phosphorus.
• Cooked, simmered chicken gizzards are relatively low in total fat, although preparation methods can significantly change their nutritional profile.
• Their protein can contribute to muscle maintenance and recovery and may help promote satiety.
• Gizzards are relatively high in dietary cholesterol, so it’s worth considering their complete nutritional profile rather than focusing only on their protein and fat content.
• People with gout or high uric acid should be cautious with organ meats and follow individualized advice from their healthcare professional.
• Chicken gizzards can be part of a balanced diet, but they aren’t a treatment or cure for any health condition.

Chicken Gizzard Nutrition

Nutritional values vary depending on serving size and cooking method.

As a reference, approximately 100 grams (3.5 ounces) of cooked, simmered chicken gizzards provides:

These numbers help put both the nutritional advantages and potential drawbacks of chicken gizzards into perspective.

For example, more than 30 grams of protein per 100 grams makes cooked gizzards a protein-dense food. At the same time, their relatively high cholesterol content is something worth being aware of.

Frying, breading, adding salt, or serving gizzards with rich sauces can also substantially change the calories, fat, and sodium in the finished dish.

Let’s take a closer look at some of their nutritional advantages.

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1. Excellent Source of Protein

One of the most notable nutritional qualities of chicken gizzards is their protein content.

Protein isn’t only important for building muscles. Our bodies need protein to build, maintain, and repair tissues throughout the body.

Protein also provides amino acids that are required to make enzymes, hormones, and many other important molecules.

For people who exercise regularly, getting enough dietary protein also helps support muscle maintenance, repair, and recovery.

Animal proteins such as chicken gizzards provide the essential amino acids our bodies cannot make in sufficient amounts on their own.

This makes gizzards a useful source of high-quality protein.

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2. Relatively Low in Total Fat

Another interesting characteristic of chicken gizzards is that they can provide a substantial amount of protein without a large amount of total fat.

For example, 100 grams of cooked, simmered chicken gizzards provides around 30 grams of protein and less than 3 grams of total fat.

However, how you prepare them matters.

Simmered, grilled, or roasted gizzards can have a very different nutritional profile from gizzards that are breaded and deep-fried.

If you’re choosing gizzards primarily as a relatively lean source of protein, cooking methods that don’t require large amounts of added fat may be preferable.

It’s also important not to confuse low total fat with low cholesterol. Chicken gizzards contain a substantial amount of dietary cholesterol.

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3. Provides Iron

Chicken gizzards also provide iron.

Iron is an essential mineral needed to make hemoglobin, a protein in red blood cells that transports oxygen from our lungs to tissues throughout the body.

Iron is also involved in other important processes, including energy metabolism and normal cellular function.

Not getting enough iron over time can contribute to iron-deficiency anemia, which may cause symptoms such as tiredness, weakness, and reduced exercise capacity.

Chicken gizzards contain heme iron, the form of iron found in animal foods. Heme iron is generally more readily absorbed by the body than non-heme iron found in plant foods.

However, more iron isn’t necessarily better. People with conditions that cause excessive iron accumulation should follow their healthcare professional’s dietary recommendations.

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4. Contains Vitamin B12 and Other B Vitamins

Chicken gizzards provide several B vitamins, including vitamin B12.

Vitamin B12 is particularly important because our bodies need it for normal red blood cell formation, DNA synthesis, and healthy nervous-system function.

A prolonged vitamin B12 deficiency can lead to megaloblastic anemia and may also cause neurological problems.

Because vitamin B12 naturally occurs primarily in animal-derived foods, foods such as meat, fish, eggs, dairy products, and organ meats can contribute to our dietary intake.

Chicken gizzards shouldn’t be viewed as a treatment for vitamin B12 deficiency, but they can contribute to our B12 intake as part of a varied diet.

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5. Provides Zinc

Chicken gizzards also provide zinc, an essential mineral involved in many processes throughout the body.

Our immune systems need zinc to function normally. Zinc also participates in DNA and protein synthesis, cell division, and wound healing.

Because our bodies don’t have a specialized system for storing large amounts of zinc, we need to obtain adequate amounts regularly through our diets.

Chicken gizzards can contribute to that intake alongside other zinc-containing foods.

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6. Provides Selenium

Another important mineral found in chicken gizzards is selenium.

We only need selenium in relatively small amounts, but it performs several important functions.

Selenium is incorporated into proteins called selenoproteins. These proteins are involved in antioxidant defense, thyroid hormone metabolism, DNA synthesis, and other biological processes.

Antioxidant defenses help protect cells against oxidative damage.

However, this doesn’t mean that eating chicken gizzards will prevent diseases associated with oxidative stress. It simply means that selenium obtained from foods contributes to normal processes that help our bodies protect cells from oxidative damage.

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7. Provides Phosphorus

Chicken gizzards also provide phosphorus, another essential mineral.

Most of the phosphorus in our bodies is found in our bones and teeth, where it contributes to their structure.

Phosphorus is also involved in cellular energy production and is an important component of cell membranes and genetic material.

Most people who eat a varied diet obtain sufficient phosphorus, but chicken gizzards can contribute to our overall intake.

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8. Protein May Help With Satiety and Weight Management

Another potential advantage of protein-rich foods such as chicken gizzards is their effect on satiety.

Protein generally helps us feel full and satisfied after eating. It also has a higher thermic effect than carbohydrates or fats, meaning our bodies use more energy to digest, absorb, and metabolize protein.

That doesn’t mean chicken gizzards are a “metabolism-boosting” or weight-loss food.

No individual food determines whether we gain or lose weight.

However, including adequate protein as part of a balanced diet can help with satiety and the maintenance of muscle mass, both of which can be useful when managing body weight.

Chicken gizzards can be one source of that protein if they’re appropriate for your diet.

📙 Potential Wellness Benefits

Potential Downsides of Chicken Gizzards

Nutritional benefits are only part of the picture.

Chicken gizzards aren’t necessarily an ideal food for everyone, and there are several things worth considering.

Chicken Gizzards and Gout

This one is particularly important to me.

I used to enjoy roasted chicken gizzards, but I’ve stopped eating them after being advised to be careful with animal organs because of my gout.

Gout occurs when urate crystals accumulate in and around a joint, causing inflammation and intense pain. Uric acid is produced when our bodies break down substances called purines.

Purines occur naturally in our bodies and are also present in foods.

Dietary guidance for people with gout commonly recommends avoiding or limiting high-purine organ and glandular meats. Frequently mentioned examples include liver, kidneys, and sweetbreads.

Chicken gizzards aren’t always specifically listed in gout dietary guidelines, so it would be too strong to say that eating chicken gizzards will necessarily trigger a gout attack.

However, because gizzards are organ meat, people with gout or elevated uric acid may want to discuss how they fit into their diet with their doctor or registered dietitian.

People can also differ in how they respond to particular foods.

Most importantly, diet is only one part of gout management. Dietary changes may help lower uric acid and reduce the risk of attacks, but diet alone may not be enough to manage gout effectively.

They Are High in Dietary Cholesterol

Although chicken gizzards are relatively low in total fat, they contain a considerable amount of dietary cholesterol.

According to USDA food-composition data, 100 grams of cooked, simmered chicken gizzards contains approximately 370 mg of cholesterol.

This is a good example of why we shouldn’t judge a food solely by whether it’s “low-fat.”

Dietary cholesterol doesn’t affect everyone in exactly the same way, and overall dietary patterns, including saturated fat intake, also matter.

If you’ve been advised to limit dietary cholesterol or you’re managing cardiovascular risk factors, talk with your doctor or registered dietitian about appropriate portions and frequency.

Cooking Method Matters

A simmered chicken gizzard and a heavily breaded, deep-fried chicken gizzard aren’t nutritionally equivalent.

Frying can add calories and fat, while salty seasonings, marinades, sauces, and processed preparations can substantially increase sodium.

If you’re eating gizzards primarily for their nutritional value, consider methods such as simmering, pressure cooking, grilling, roasting, or stewing with modest amounts of added fat and salt.

Food safety matters as well.

Because gizzards are poultry giblets, they should be cooked to a safe minimum internal temperature of 165°F (73.9°C) as measured with a food thermometer.

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💡 Conclusion

Chicken gizzards are an interesting example of a food that can be nutritious while still having a few potential drawbacks worth considering.

They’re particularly notable for their high protein content and provide several important micronutrients, including iron, vitamin B12, zinc, selenium, and phosphorus.

Their relatively low total fat content can also make them a lean source of animal protein when they’re prepared without excessive added fat.

But I wouldn’t call chicken gizzards a “superfood.”

They’re simply one nutrient-dense food that can fit into some people’s balanced diets.

Their cholesterol content, cooking method, serving size, overall dietary pattern, and individual health circumstances should all be considered. People with gout or elevated uric acid should be particularly cautious with organ meats and follow individualized advice from their healthcare professional.

😊 My favorite potential benefit is still their protein content.

I’ve mentioned this in some of my other posts, but one of the things I’ve learned while researching nutrition is just how many jobs protein performs in our bodies.

It’s not only about muscles.

Unfortunately, even though I used to enjoy roasted chicken gizzards, I no longer eat them because I’ve been advised to be careful with organ meats due to gout.

I do miss them!

How about you? Do you eat chicken gizzards?

If you do, how do you usually prepare them?

And which of their nutritional benefits interests you the most?

If you found this article helpful, feel free to share it with your family and friends.

Thank you for reading.

Stay healthy and safe!

Frequently Asked Questions

1. Are chicken gizzards healthy?

Chicken gizzards can be a nutritious food. They’re high in protein and provide several essential vitamins and minerals, including iron, vitamin B12, zinc, selenium, and phosphorus.

However, whether they’re a good choice for you depends on your overall diet, serving size, preparation method, and individual health needs.

2. Are chicken gizzards high in protein?

Yes. Cooked chicken gizzards are protein-rich.

Approximately 100 grams of cooked, simmered chicken gizzards provides about 30 grams of protein.

3. Are chicken gizzards low in fat?

Plain, cooked chicken gizzards can be relatively low in total fat. Approximately 100 grams of simmered chicken gizzards contains about 2.7 grams of total fat.

However, breading and frying them can considerably increase their fat and calorie content.

4. Are chicken gizzards high in cholesterol?

Yes.

Approximately 100 grams of cooked, simmered chicken gizzards contains about 370 mg of dietary cholesterol.

People who have been advised to monitor their dietary cholesterol intake should take this into consideration.

5. Can I eat chicken gizzards if I have gout?

If you have gout or elevated uric acid, it’s worth being cautious.

Gizzards are organ meat, and dietary guidance for gout commonly recommends limiting or avoiding high-purine organ and glandular meats.

However, chicken gizzards aren’t always specifically identified in gout guidelines. Rather than assuming that gizzards are either safe or unsafe for you personally, talk with your doctor or registered dietitian about how they fit into your gout-management plan.

6. Are chicken gizzards good for weight loss?

Chicken gizzards aren’t a weight-loss food by themselves.

However, their high protein content may promote satiety and help you build satisfying, protein-rich meals.

Weight management depends on many factors, including your overall calorie intake, dietary pattern, physical activity, sleep, medications, health conditions, and other individual factors.

Preparation matters too. Simmered or grilled gizzards can have a substantially different calorie and fat content from heavily breaded and deep-fried gizzards.

7. What is a healthier way to cook chicken gizzards?

If your goal is to minimize added fat and calories, simmering, pressure cooking, grilling, roasting, or stewing can be good options.

Be mindful of how much salt, oil, butter, breading, and high-sodium sauce you add.

Whatever cooking method you choose, chicken gizzards should reach a safe minimum internal temperature of 165°F (73.9°C) as measured with a food thermometer.

8. Are chicken gizzards better than chicken breast?

Neither is universally “better.” They have different nutritional profiles.

Both can provide plenty of protein. Gizzards provide substantial amounts of certain micronutrients but are also much higher in dietary cholesterol than chicken breast.

The better choice depends on your nutritional needs, overall diet, preparation method, and health circumstances.

⛑️ Content Disclaimer

This article is provided for general informational and educational purposes only. It is not intended to provide medical advice, diagnosis, or treatment and should not be used as a substitute for advice from a qualified healthcare professional.

Nutritional values can vary depending on the food source, serving size, cooking method, ingredients, and preparation.

Although chicken gizzards provide protein and several essential vitamins and minerals, the presence of a particular nutrient does not mean that eating chicken gizzards will prevent, treat, or cure a disease.

If you have gout, elevated uric acid, cardiovascular disease, high cholesterol, kidney disease, an iron-related disorder, food allergies, or another medical condition that may be affected by your diet, talk with your doctor or registered dietitian about whether chicken gizzards are appropriate for you.

Always seek individualized medical advice when making significant dietary changes, particularly if you’re managing a health condition or taking medication.