The Ultimate Guide to Chicken Gizzards: Nutritional Facts and Health Benefits

Chicken gizzards are organ meats that are part of a chicken’s digestive tract. While they may not be as popular as other chicken parts, they offer several nutritional benefits. Here’s an ultimate guide to chicken gizzards, including nutritional facts and health benefits:

Nutritional Facts (per 100 grams of cooked, simmered chicken gizzards):

• Calories: 154
• Protein: 26.7 grams
• Total Fat: 4.4 grams
• Saturated Fat: 1.2 grams
• Cholesterol: 572 mg
• Carbohydrates: 0 grams
• Fiber: 0 grams
• Sugars: 0 grams
• Vitamins and Minerals:
  • Niacin (B3): 7.1 mg (36% DV)
  • Vitamin B12: 2.8 mcg (47% DV)
  • Iron: 5.1 mg (28% DV)
  • Phosphorus: 304 mg (30% DV)
  • Zinc: 2.5 mg (17% DV)

Health Benefits:

1. High Protein Content:
   • Chicken gizzards are an excellent source of high-quality protein, which is essential for muscle maintenance, repair, and overall body function.
2. Rich in B Vitamins:
   • Chicken gizzards provide significant amounts of B vitamins, including niacin (B3) and vitamin B12. These vitamins are crucial for energy metabolism, nervous system health, and the formation of red blood cells.
3. Iron Source:
   • Iron is essential for transporting oxygen in the blood. Chicken gizzards are a good source of iron, contributing to overall cardiovascular health.
4. Phosphorus for Bone Health:
   • Phosphorus, found in chicken gizzards, plays a vital role in bone health, ensuring the strength and structure of bones and teeth.
5. Zinc for Immune Function:
   • Zinc is an essential mineral for immune function, wound healing, and DNA synthesis. Chicken gizzards provide a moderate amount of zinc.
6. Collagen Source:
   • Gizzards contain connective tissue, which is a source of collagen. Collagen is important for maintaining skin elasticity, joint health, and the health of connective tissues throughout the body.
7. Low in Fat:
   • While they contain some fat, chicken gizzards are relatively low in total fat, making them a lean protein option.
8. Supports Healthy Cholesterol Levels:
   • The niacin (B3) in chicken gizzards may help support healthy cholesterol levels, contributing to cardiovascular health.

Cooking Tips:

• Simmering or Slow Cooking:
  • Chicken gizzards benefit from slow cooking methods, such as simmering, which helps tenderize the meat.
• Marinating:
  • Marinating in acidic ingredients like vinegar or citrus juice can enhance flavor and tenderness.
• Pairing with Vegetables:
  • Combine chicken gizzards with vegetables in stews, soups, or stir-fries for a balanced meal.
• Grilling or Sauteing:
  • If you prefer a firmer texture, consider grilling or sautéing gizzards after marinating.

While chicken gizzards offer notable nutritional benefits, it’s essential to consume them as part of a varied and balanced diet. If you have specific dietary concerns or health conditions, it’s advisable to consult with a healthcare professional or a registered dietitian.