Are Chicken Hearts and Gizzards Healthy? The Surprising Truth About These Organ Meats

Ever stared at those little packages of chicken innards at the butcher counter and wondered if they’re worth trying? You’re not alone! As someone who’s always on the hunt for nutritious and affordable protein sources, I’ve done a deep dive into the world of chicken hearts and gizzards – those often-overlooked bits that many folks toss aside.

Let me tell ya, what I discovered about these humble organ meats blew my mind! These nutritional powerhouses pack some serious health benefits that might just convince you to give ’em a chance on your dinner plate

What Exactly Are Chicken Hearts and Gizzards?

Before we jump into the health stuff let’s get clear on what we’re talking about

Chicken hearts are exactly what they sound like – the actual hearts of chickens. They’re small, muscle-rich organs with a chewy texture and slightly sweet, mildly metallic flavor.

Chicken gizzards are a bit more mysterious The gizzard is actually a specialized stomach muscle that helps birds grind up food since they don’t have teeth It’s a tough little organ that works hard during the chicken’s life, which gives it that distinctive chewy texture.

Both these organs fall into the category of “offal” or organ meats, which were traditionally valued parts of the animal in many cultures but have fallen out of favor in modern Western diets. Big mistake, as you’ll soon see!

Nutritional Breakdown: Hearts vs. Gizzards

Let’s get nerdy with the numbers for a sec and compare these two organ meats side by side:

Chicken Hearts Nutrition (per 3.5 oz/100g serving)

• Calories: 185
• Protein: 26g
• Fat: 8g
• Carbs: 0.1g
• Vitamin B12: 304% of Daily Value (DV)
• Zinc: 66% of DV
• Riboflavin: 57% of DV
• Copper: 56% of DV
• Iron: 50% of DV
• Folate: 20% of DV

Chicken Gizzards Nutrition (per cup, cooked)

• Calories: 223
• Protein: 44.1g
• Fat: 3.89g
• Carbs: 0g
• Selenium: High amounts (over 100% DV)
• Vitamin B12: 1.5 micrograms (over 50% of recommended daily amount)
• Iron: Good source

What jumps out immediately is how PACKED these little organs are with nutrients! The protein content alone is impressive – especially gizzards with a whopping 44g per cup – but it’s the micronutrient profile that really shines.

The Health Benefits That’ll Make You Say “Wow!”

1. Protein Powerhouses for Muscle Maintenance

Both hearts and gizzards are absolute protein bombs. Chicken hearts offer 26g per serving while gizzards contain a massive 44g per cup!

This high-quality protein is crucial for:

• Building and maintaining muscle mass
• Supporting immune function
• Enhancing feelings of fullness (great for weight management!)
• Boosting strength when combined with resistance training

I started adding these to my post-workout meals and noticed a difference in my recovery time within weeks!

2. Iron-Rich Foods That Fight Fatigue

Iron deficiency is super common – affecting around 1.6 BILLION people worldwide, including 10% of toddlers, young girls, and women of childbearing age in the US and Canada.

Both chicken hearts and gizzards are loaded with heme iron (the most absorbable form), with hearts providing a whopping 50% of your daily needs per serving!

This can help:

• Prevent weakness and fatigue
• Support healthy red blood cell production
• Boost oxygen transport throughout your body
• Enhance immune function

3. B Vitamins Galore – Especially B12

If you’re looking for natural sources of B vitamins, these organ meats are literal goldmines:

Chicken hearts contain an incredible 304% of your daily B12 needs! Gizzards aren’t far behind with over 50% of daily requirements.

This matters because B12:

• Supports DNA synthesis
• Helps form red blood cells
• Maintains nerve health
• Boosts energy metabolism

Other B vitamins like riboflavin, niacin, and B6 are also abundant in both hearts and gizzards.

4. Minerals That Many Diets Lack

Here’s where things get really interesting:

• Chicken hearts are loaded with zinc (66% DV), copper (56% DV), and iron (50% DV)
• Gizzards are exceptional sources of selenium, providing more than the daily recommended amount

These minerals play crucial roles in everything from immune function to thyroid health and protection against oxidative stress.

5. Eco-Friendly Eating

Using every part of the animal isn’t just nutritionally smart – it’s environmentally responsible too! When we incorporate organ meats like hearts and gizzards into our diet, we’re practicing what’s called “nose-to-tail” eating.

This approach:

• Reduces food waste
• Honors the animal by using all edible parts
• Often costs less than premium cuts
• Continues traditions practiced by cultures worldwide for centuries

Potential Downsides (Let’s Be Real)

I wouldn’t be giving you the full story if I didn’t mention a few considerations:

Gout Concerns

Both chicken hearts and gizzards contain purines, compounds that can increase uric acid levels. For folks with gout or at high risk for it, this could potentially trigger flare-ups. If you’ve got gout, you might need to limit these foods or discuss with your healthcare provider.

Cholesterol Content

Chicken hearts contain about 242mg of cholesterol per serving, while gizzards also have significant amounts. However, current research generally shows dietary cholesterol isn’t strongly linked to heart disease risk for most people.

Your liver actually produces about 75% of the cholesterol in your body, with only 25% coming from food. When you eat cholesterol-rich foods, your body typically adjusts its own production accordingly.

That said, if you have high cholesterol and are particularly sensitive to dietary cholesterol, you might want to moderate your intake of these organ meats.

How to Cook These Nutritional Gems

The good news? Both hearts and gizzards are super versatile and easy to prepare!

Quick Chicken Hearts Recipe

1. Toss cleaned hearts with olive oil and seasonings (garlic powder, pepper, cumin, chili flakes work great)
2. Heat a pan to medium-high heat
3. Cook for 5-10 minutes until no longer pink inside
4. Serve with veggies like mushrooms, onions, or carrots

Simple Gizzard Preparation

Gizzards are a bit tougher and benefit from longer cooking:

1. Clean thoroughly (your butcher may have already done this)
2. Simmer in broth with aromatics for 60-90 minutes until tender
3. Slice and add to soups, stews or stir-fries
4. Alternatively, bread and fry for a crunchy, protein-rich snack

I like to batch-cook a bunch on Sundays and add them to salads and grain bowls throughout the week. They add amazing flavor and nutrition to otherwise simple meals!

The Verdict: Are Chicken Hearts and Gizzards Healthy?

After reviewing all the evidence and trying them in my own diet, I can confidently say: HECK YES, these organ meats are incredibly healthy for most people!

The nutritional density of both chicken hearts and gizzards is off the charts, offering:

• Exceptional protein content
• Vitamin and mineral profiles that put many supplements to shame
• Affordable nutrition that’s accessible to most budgets
• Versatility in the kitchen
• Environmental benefits through reduced food waste

Of course, like any food, they’re best enjoyed as part of a varied diet. And those with specific health conditions like gout should proceed with caution.

My Personal Experience

When I first added these organ meats to my diet, I was honestly a bit squeamish. The idea of eating a heart felt strange! But after learning about their incredible nutritional value and finding some good recipes, I took the plunge.

Now, I include them in my meal rotation about twice a week, and I’ve noticed:

• Better energy levels (probably that iron and B12 boost!)
• Improved recovery after workouts
• More satiety from my meals
• A nice boost to my grocery budget

Plus, there’s something satisfying about connecting with traditional food ways that have nourished humans for generations.

Final Thoughts

If you’re looking to upgrade your nutrition game while being kind to your wallet and the planet, chicken hearts and gizzards deserve a spot in your cooking repertoire. These nutritional powerhouses deliver protein, vitamins, and minerals in abundance, with benefits ranging from energy production to immune support.

Don’t let unfamiliarity or cultural food biases keep you from exploring these nutritional gems! Start small, maybe mix them into dishes you already love, and see how your body responds.

Have you tried chicken hearts or gizzards before? What’s your favorite way to prepare them? I’d love to hear your thoughts and experiences in the comments!

Remember: While this article provides general nutrition information, it’s always a good idea to consult with your healthcare provider about your specific dietary needs, especially if you have existing health conditions.

Yes, chicken gizzards and hearts are good for you, offering excellent sources of lean protein, B vitamins (like B12), and minerals such as iron, zinc, and selenium. They are low in fat, making them a healthy addition to a balanced diet. To maximize health benefits, choose pasture-raised chicken and prepare them with healthy cooking methods like sauteing or stewing, rather than deep-frying.

Chicken gizzard disadvantages include high cholesterol, moderate purine content which can trigger gout, a hard and gristly texture that requires proper preparation to remove, and the risk of bacterial contamination (like Salmonella) if not thoroughly cooked, which can lead to diarrhea, abdominal pain, and other serious symptoms.