Don’t let their humble reputation fool you.
Chicken gizzards might not be the first thing you reach for at the meat counter, but these small pieces of poultry are far more interesting nutritionally than many people realize.
They’re inexpensive, naturally high in protein, and packed with a variety of vitamins and minerals. They’re also incredibly versatile in the kitchen once you know the secret to cooking them properly.
But there’s one important thing to clear up before we go any further.
Eating chicken gizzards doesn't automatically mean you can stop taking a vitamin or mineral supplement.
Whether someone needs a supplement depends on their overall diet, health, age, medications, and individual nutrient needs. Food can be an excellent source of nutrients, but it isn't a universal substitute for medically recommended supplementation.
That said, chicken gizzards deserve a much closer look.
If you've never considered them, you may be surprised by what this inexpensive cut has to offer.
What Exactly Are Chicken Gizzards?
The gizzard is a muscular part of a bird's digestive system.
Unlike the soft texture of chicken breast, gizzards are naturally firm and dense because of the work they perform. That distinctive texture is one reason some people love them while others aren't quite sure what to do with them.
But don't let that firmness scare you away.
Cook them slowly and properly, and they can become remarkably tender and flavorful.
In many cuisines, gizzards are fried, stewed, grilled, braised, sautéed, or simmered until tender before being finished with a flavorful sauce.
And because they're relatively inexpensive compared with many other cuts of chicken, they're a great example of how budget-friendly cooking doesn't have to mean boring cooking.
A Quiet Nutritional Powerhouse
USDA food-composition resources show that chicken gizzards contain substantial protein along with important micronutrients. Exact values vary depending on whether the gizzards are raw or cooked and how they're prepared, so it's better to think of the numbers as approximate rather than universal.
Protein
Gizzards provide a concentrated source of protein.
Protein helps maintain and repair tissues and contributes to satiety. For people trying to build balanced meals around affordable ingredients, gizzards can be a useful addition to the protein portion of a meal.
And unlike many highly processed protein foods, plain chicken gizzards don't need a complicated ingredient list.
Vitamin B12
Chicken gizzards contain vitamin B12, a nutrient involved in normal red blood cell formation and nervous-system function.
Organ meats are often particularly useful food sources of B vitamins, although the exact amount in a serving depends on the product and preparation.
Niacin
Gizzards also provide niacin, or vitamin B3.
Niacin plays an important role in normal energy metabolism and helps the body use carbohydrates, fats, and proteins.
Iron
Iron is another reason organ meats attract nutritional attention.
Chicken gizzards contain iron, although the amount and the percentage of daily value depend on the serving and the specific food database entry. USDA nutrient data lists iron among the nutrients present in poultry giblets.
Iron is important for making hemoglobin, the protein in red blood cells responsible for carrying oxygen.
Zinc and Selenium
Gizzards also contribute minerals such as zinc and selenium.
These nutrients have several important functions throughout the body, including roles in immune function and normal cellular processes.
Choline:
