Are Chicken Gizzards Good For You? The Surprising Truth About This Underrated Protein

Have you ever wondered if chicken gizzards are actually good for you? If you’re anything like me, you’ve probably walked past them in the grocery store, maybe even gave them a curious glance, but ultimately reached for the familiar chicken breast instead. Well, I’m here to tell you that those humble gizzards might just be the nutritional powerhouse you’ve been overlooking!

As someone who’s always searching for affordable protein options that pack a serious nutritional punch, I was shocked when I discovered just how beneficial chicken gizzards can be. Today, I’m gonna share everything I’ve learned about these underappreciated organ meats and why they might deserve a spot on your dinner plate.

What Exactly Are Chicken Gizzards?

First things first – what the heck is a gizzard anyway?

Simply put, a gizzard is a specialized stomach found in birds. Unlike our simple stomachs, birds have this muscular organ that helps them grind up food for digestion. Since birds don’t have teeth, they rely on their gizzard to do the heavy lifting when it comes to breaking down food. It’s basically nature’s food processor!

The gizzard is essentially a muscle, which explains why it’s so protein-rich. When you’re eating a chicken gizzard you’re consuming one of the hardest-working muscles in the chicken’s body.

The Impressive Nutritional Profile of Chicken Gizzards

Let’s get down to the nitty-gritty of why chicken gizzards are actually good for you. The nutritional stats are pretty darn impressive:

For a one-cup (145 gram) serving of simmered chicken gizzards:

• 223 calories
• 44.1 grams of protein (88% of your daily value!)
• 3.9 grams of fat
• 0 grams of carbs
• 0 grams of sugar
• 26% DV of iron
• 22% DV of phosphorus
• 58% DV of zinc
• 27% DV of copper
• 23% DV of riboflavin
• 63% DV of vitamin B12
• 28% DV of niacin

Talk about nutrient-dense! If you’re looking for a low-fat, high-protein food that delivers serious micronutrients, gizzards definitely fit the bill.

8 Health Benefits of Adding Chicken Gizzards to Your Diet

After digging into the research, I’ve found that there are at least 8 significant health benefits you can get from eating chicken gizzards regularly:

1. Serious Protein Power

With 44.1 grams of protein per cup, gizzards are a protein powerhouse. That’s nearly 90% of your daily recommended intake! This makes them perfect for muscle building, recovery, and keeping you feeling fuller longer. If you’re trying to up your protein intake without adding too many calories, gizzards are a fantastic option.

2. Combat Fatigue with Iron and B12

Feeling tired all the time? The iron and B12 in chicken gizzards might help. Iron supports brain function, healthy muscles, and immune system function, while B12 helps convert food into energy. Both nutrients are essential for preventing anemia-related fatigue.

3. Immune System Support from Zinc

Chicken gizzards are loaded with zinc, which is crucial for a healthy immune system. Zinc helps your body fight infections, contributes to wound healing, maintains skin integrity, and supports DNA/RNA synthesis. During cold and flu season, having adequate zinc levels can be particularly important!

4. Heart Health Support from Niacin

The niacin (Vitamin B3) in gizzards helps improve cholesterol levels and supports overall heart health. It also plays a role in metabolizing macronutrients and supporting healthy skin and neurotransmitter production.

5. Energy Production from Riboflavin

Riboflavin (Vitamin B2) helps convert food into energy and reduces oxidative stress with its antioxidant properties. For maximum riboflavin retention, try sautéing your gizzards instead of boiling them since riboflavin is water-soluble.

6. Bone Strength from Phosphorus

The phosphorus in chicken gizzards helps make and maintain strong bones. It also supports kidney function and helps maintain proper pH balance in the body.

7. Skin and Joint Health from Collagen

Gizzards contain collagen, the protein found in connective tissues, bones, and skin. Consuming collagen can support skin elasticity and joint health – a nice bonus benefit!

8. CoQ10 for Heart Health

Gizzards contain Coenzyme Q10 (CoQ10), which plays a role in cardiac function and blood pressure regulation. This makes them a heart-healthy choice when prepared properly.

Potential Downsides to Consider

In the interest of being completely honest, there are a few potential nutritional downsides to chicken gizzards that you should know about:

1. Higher cholesterol content – Gizzards contain more cholesterol than other cuts of poultry. If you have high cholesterol or cardiovascular concerns, you might want to enjoy them in moderation.

2. Moderate purine levels – Chicken gizzards contain moderate levels of purines, which break down into uric acid. People with gout or kidney issues might need to limit their intake.

3. Often fried in poor-quality oils – Most restaurants serve gizzards fried in vegetable oils that can add unhealthy fats and calories. But this is about preparation, not the gizzards themselves!

4. Can be high in sodium – Depending on preparation, gizzards can be seasoned with high-sodium ingredients. Choose lower-sodium cooking methods if this is a concern.

5. Quality matters – Low-quality chicken may contain antibiotics or be raised on poor-quality feed, affecting both taste and nutrition. Opt for pasture-raised chicken gizzards when possible.

How to Choose the Best Chicken Gizzards

Like all animal products, the quality of chicken gizzards varies widely depending on how the chickens were raised. For the most nutritious gizzards with the best flavor:

• Look for pasture-raised chicken gizzards from small farms
• Avoid factory-farmed chicken whenever possible
• If you can find organic gizzards, even better!

Pasture-raised chicken typically has higher iron content, more omega-3 fatty acids, a better omega-6:3 ratio, and more antioxidants than conventionally raised chicken.

Delicious Ways to Prepare Chicken Gizzards

Now that you know just how good chicken gizzards can be for you, you’re probably wondering how to cook them. Don’t worry – they’re versatile and can be prepared in many delicious ways:

• Sautéed gizzards over rice – A simple, protein-packed meal
• Chicken gizzard gravy – Amazing comfort food!
• Chicken gizzard stew – Perfect for cold weather
• Fried gizzards – A classic preparation (try an air fryer for a healthier version)
• Chicken gizzard tacos – Add some spice for a Mexican twist
• Sunagimo – Japanese-style chicken gizzards are delicious

The key to preparing gizzards is proper cleaning and tenderizing, which isn’t as complicated as it sounds. Simply trim any gristle and fat (takes just a few minutes), then tenderize with a buttermilk soak or slow simmer.

Tips for First-Time Gizzard Eaters

If you’re new to eating gizzards, here are some tips to ease into it:

1. Start with a familiar preparation – fried gizzards are a good gateway for beginners
2. Use bold seasonings – gizzards can handle strong flavors like garlic, onions, and spices
3. Mix them into dishes you already love – add chopped gizzards to soups or stews
4. Try them in small portions first – they have a unique texture that takes getting used to

Remember, chicken gizzards have a somewhat chewy texture and a rich, slightly gamey flavor similar to dark meat chicken. Some people love them immediately, while others may need a few tries to acquire the taste.

My Personal Experience with Chicken Gizzards

I’ll be honest – the first time I tried chicken gizzards, I wasn’t immediately sold. The texture was chewier than I expected, and I hadn’t seasoned them properly. But after learning how to prepare them correctly (a buttermilk soak is a game-changer!), they’ve become a regular part of my meal prep rotation.

Not only are they incredibly affordable compared to other protein sources, but I’ve noticed improved energy levels since adding this iron-rich food to my diet. My favorite way to prepare them is in a simple stir-fry with loads of garlic, ginger, and a touch of soy sauce.

Final Thoughts: Are Chicken Gizzards Actually Good?

So, are chicken gizzards good? The answer is a resounding YES – both from a nutritional and culinary perspective.

Nutritionally, they’re a protein-packed, nutrient-dense food that offers impressive amounts of essential vitamins and minerals. They’re particularly valuable for those looking to boost their iron, zinc, and B vitamin intake without consuming a lot of fat or carbs.

From a culinary standpoint, when properly prepared, chicken gizzards can be delicious, versatile, and satisfying. Their rich flavor and unique texture make them a favorite in many global cuisines.

The main downsides – like cholesterol content and preparation methods – can be managed with moderation and healthier cooking techniques.

If you’ve never tried chicken gizzards before, I encourage you to give them a chance. They might just become your new favorite protein source! And if you’re already a gizzard fan, now you have even more reasons to enjoy them as part of a balanced diet.

Have you tried chicken gizzards? What’s your favorite way to prepare them? I’d love to hear about your experiences in the comments below!

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Remember to consult with a healthcare professional before making significant changes to your diet, especially if you have existing health conditions like high cholesterol, gout, or kidney issues.

Yes, chicken gizzards can taste good, with a flavor similar to dark meat chicken and a characteristic chewy texture, but they are often polarizing and their taste depends heavily on proper preparation. When slow-cooked until tender, they become delicious, with flavor profiles that range from rich and gamey to savory. They are a staple in many world cuisines, including Southern U.S. fried gizzards, Japanese fried gizzards, and Dominican stews.

Chicken gizzards have potential downsides related to their high cholesterol and purine content, which can be problematic for individuals with high cholesterol, cardiovascular disease, or gout. Other risks include potential contamination if not cooked thoroughly, leading to symptoms like nausea, abdominal pain, and diarrhea.

Neither chicken liver nor gizzards are definitively “better”; the choice depends on your nutritional needs and taste preferences, as liver is rich in Vitamin A and B12 while gizzards offer high levels of protein, zinc, and are lower in fat and calories than liver but still high in cholesterol. Gizzards have a unique, chewy texture, whereas liver is softer and rich in flavor. Both are excellent sources of protein and iron and are high in cholesterol, so they should be consumed in moderation, especially by those with health conditions like gout or high cholesterol.