How Many Calories in Chicken Gizzards? The Complete Nutritional Breakdown

Ever wondered about those strange-looking bits in the chicken section at your local market? Those are chicken gizzards! I’ve been cooking with these underrated gems for years and finally decided to share what I’ve learned about their nutritional profile If you’re counting calories or just curious about what’s in these chewy little organs, you’ve come to the right place!

What Exactly Are Chicken Gizzards?

Before diving into the calories, let’s quickly explain what a gizzard actually is. It’s basically a muscular part of a chicken’s digestive system. The gizzard grinds up the food chickens eat since they don’t have teeth. Think of it as nature’s food processor!

The Calorie Breakdown of Chicken Gizzards

According to the nutritional data here’s what you need to know about chicken gizzard calories

• 1 cup of chopped cooked chicken gizzards (145g) contains approximately 223 calories
• Per 100 grams, chicken gizzards contain around 154 calories
• A typical single chicken gizzard (which weighs about 20-30g) contains roughly 30-45 calories

What makes chicken gizzards stand out nutritionally is their impressive macronutrient breakdown

• 0% carbohydrates
• 17% fat
• 83% protein

This makes gizzards an excellent option for low-carb and high-protein diets like keto, paleo, or any fitness-focused eating plan.

Detailed Nutritional Profile

Let’s take a deeper look at what you’re getting in a 1-cup serving (145g) of cooked chicken gizzards:

Vitamin and Mineral Content

One of the reasons I love cooking with gizzards is their impressive micronutrient profile. These humble organ meats are packed with nutrients:

Major Vitamins and Minerals (per cup/145g):

• Iron: 5mg (58% DV) – great for preventing anemia
• Vitamin B12: 2μg (63% DV) – essential for nerve function and energy
• Zinc: 6mg (58% DV) – supports immune function
• Selenium: 60μg (108% DV) – powerful antioxidant
• Phosphorus: 274mg (39% DV) – important for bone health
• Niacin: 5mg (28% DV) – helps convert food to energy
• Choline: 151mg (28% DV) – important for liver function and brain development
• Copper: 0.2mg (26% DV) – helps form red blood cells
• Riboflavin: 0.3mg (23% DV) – important for energy production

Chicken Gizzards vs. Other Protein Sources

How do chicken gizzards stack up against other protein sources? Let’s compare:

• Chicken Gizzards (100g): 154 calories, 30g protein, 3g fat
• Chicken Breast (100g): 165 calories, 31g protein, 3.6g fat
• Ground Beef 85% lean (100g): 250 calories, 26g protein, 17g fat
• Salmon (100g): 206 calories, 22g protein, 13g fat
• Tofu (100g): 76 calories, 8g protein, 4.8g fat

As you can see, gizzards offer one of the best protein-to-calorie ratios out there! This makes them an amazing choice for anyone trying to build muscle while keeping calories in check.

Health Benefits of Chicken Gizzards

Gizzards aren’t just low in calories and high in protein – they offer several health benefits:

1. Muscle Building

With 44g of protein per cup, gizzards provide all the essential amino acids your body needs to repair and build muscle tissue.

2. Iron Boost

At 58% of your daily iron needs per serving, gizzards can help prevent iron deficiency anemia – especially important for women and athletes.

3. Heart Health

Despite being an organ meat, gizzards are relatively low in fat compared to other protein sources.

4. Budget-Friendly Nutrition

One of my favorite things about gizzards is their affordability! They’re usually much cheaper than other cuts of meat while providing superior nutrition.

The Cholesterol Question

I should point out that chicken gizzards are high in cholesterol – about 537mg per cup serving, which is 179% of the daily recommended value. However, recent research suggests that dietary cholesterol doesn’t impact blood cholesterol levels for most people as much as previously thought.

If you have specific cholesterol concerns or heart disease, you might want to consume gizzards in moderation and consult with your healthcare provider.

How to Cook Chicken Gizzards (While Keeping Them Healthy)

Gizzards can be tough if not cooked properly. Here are my favorite ways to prepare them without adding a bunch of extra calories:

Slow-Simmered Gizzards

1. Clean gizzards thoroughly
2. Place in pot with aromatics (onion, garlic, bay leaf)
3. Cover with water or broth
4. Simmer for 1.5-2 hours until tender
5. Season with salt and pepper

Quick Pressure Cooker Method

1. Add cleaned gizzards to pressure cooker
2. Add seasonings and minimal liquid
3. Cook on high pressure for 25 minutes
4. Natural release for 10 minutes

Healthy Stir-Fry

1. Simmer gizzards until tender, then slice thinly
2. Stir-fry with lots of veggies in minimal oil
3. Season with low-sodium soy sauce and spices

Who Should Eat More Chicken Gizzards?

Based on their nutritional profile, these groups could benefit most from including gizzards in their diet:

• Athletes and bodybuilders – high protein, low fat, good iron content
• People on low-carb diets – zero carbs make them keto-friendly
• Budget-conscious healthy eaters – affordable nutrition
• Those needing iron – excellent non-heme iron source
• B12 deficient individuals – provides 63% DV of B12 per serving

Portion Control and Serving Suggestions

Since a cup of gizzards contains 223 calories, they’re easy to fit into most calorie-controlled diets. Here are some serving ideas:

• Add 1/2 cup (about 110 calories) to a salad for a protein boost
• Mix with brown rice and veggies for a balanced meal
• Add to soups for extra protein and flavor
• Make a high-protein snack by simmering with spices

Common Questions About Chicken Gizzard Calories

Are chicken gizzards fattening?

Not at all! With only 4g of fat per cup and 223 calories, they’re actually one of the leaner protein options available.

Are gizzards healthy to eat?

Absolutely! They’re packed with protein, vitamins, and minerals while being low in fat and containing zero carbs.

How many gizzards are in a serving?

A typical chicken produces one gizzard, weighing about 20-30g. A cup serving (145g) would contain approximately 5-7 gizzards.

Can I eat chicken gizzards on keto?

Yes! With zero carbs and a good fat-to-protein ratio, they’re perfect for ketogenic diets.

Final Thoughts

I’ve been incorporating chicken gizzards into my diet for years, and the nutrition they provide at such a low calorie count is pretty impressive. At just 223 calories per cup with a whopping 44g of protein, they’re one of the most underrated superfoods in the meat department.

Whether your trying to lose weight, build muscle, or just eat more nutrient-dense foods without breaking the bank, chicken gizzards deserve a spot in your cooking rotation. Their unique chewy texture might take some getting used to, but their nutritional benefits make them worth exploring!

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Disclaimer: While this article provides nutritional information about chicken gizzards, it’s always best to consult with a healthcare professional before making significant changes to your diet, especially if you have specific health conditions or dietary requirements.