Chicken Gizzard: A Rich Source of Iron

Last Updated on May 20, 2025 by Francis

Welcome to our article on the nutritional powerhouse known as chicken gizzards! Did you know that these humble organ meats are not only delicious but also packed with essential nutrients? One of the standout benefits of chicken gizzards is their high iron content, making them a fantastic choice for individuals looking to increase their iron intake or maintain a healthy iron-rich diet.

Iron is an essential mineral that plays a vital role in the body, supporting the production of red blood cells and helping to transport oxygen throughout the system. Incorporating iron-rich foods, such as chicken gizzards, into your diet can help prevent iron deficiency anemia and promote overall well-being.

Key Takeaways:

• Chicken gizzards are a rich source of iron, making them an excellent choice for individuals seeking to increase their iron intake.
• Incorporating iron-rich foods, like chicken gizzards, into your diet can help prevent iron deficiency anemia and promote overall well-being.
• Chicken gizzards are not only packed with iron but also contain other essential nutrients, such as proteins and vitamins.
• There are various delicious recipes and cooking methods that allow you to incorporate chicken gizzards into your meals.
• When purchasing chicken gizzards, opt for quality sources that prioritize taste and health, such as small farmers who prioritize the quality of chicken feed and sourcing practices.

Nutritional Value of Chicken Gizzards

When it comes to nutritional value, chicken gizzards are a powerhouse. Packed with essential nutrients, they offer a wide range of health benefits. Let’s take a closer look at what makes chicken gizzards so nutritious.

Macronutrients

One cup of simmered chicken gizzards contains:

• 223 calories
• 44.1 grams of protein

These macronutrients make chicken gizzards an excellent choice for those seeking high-quality protein sources. Additionally, they are low in fat, carbohydrates, and sugar, making them a healthy option for various diets.

Vitamins and Minerals

Chicken gizzards are not only rich in protein but also packed with essential vitamins and minerals. One cup of simmered chicken gizzards provides:

As shown in the table, chicken gizzards contain a variety of essential nutrients, including iron, phosphorus, zinc, copper, riboflavin, vitamin B12, and niacin. These nutrients play crucial roles in various bodily functions, from energy production to immune support.

Chicken gizzards offer a concentrated source of iron, making them an excellent choice for individuals looking to increase their iron intake.

The iron content in chicken gizzards is particularly noteworthy. Iron is an essential mineral that helps transport oxygen throughout the body and plays a vital role in red blood cell production. Including chicken gizzards in your diet can help prevent iron deficiency anemia and support overall health.

Furthermore, gizzards are known to be rich in phosphorus, which is essential for bone and teeth health, as well as zinc for immune support, riboflavin for energy production, and niacin for improved cholesterol levels.

Incorporating chicken gizzards into your meals can be a flavorful way to enhance your nutritional intake and reap the benefits of these essential nutrients.

Health Benefits of Eating Chicken Gizzards

Eating chicken gizzards provides several health benefits. They are high in protein, keeping you full and promoting muscle development. The iron and B12 content in gizzards help combat fatigue and support brain function. Gizzards also contain zinc for immune support, niacin for improved cholesterol levels, and riboflavin for energy production. Additionally, the collagen in gizzards benefits the skin and joints.

“Eating chicken gizzards is a great way to incorporate high-quality protein into your diet. Protein is essential for repairing and building muscles, so if you’re looking to maintain or increase muscle mass, gizzards are an excellent choice. They are not only rich in protein but also contain essential amino acids that support muscle recovery and growth.”

– Dr. Lisa Roberts, Nutrition Specialist

Here is a breakdown of the health benefits provided by chicken gizzards:

• High in protein, promoting muscle development
• Rich in iron and B12, combating fatigue and supporting brain function
• Contain zinc for immune support
• Provide niacin for improved cholesterol levels
• Supply riboflavin for energy production
• Beneficial collagen for skin and joint health

Adding chicken gizzards to your diet can be a flavorful and nutritious way to support overall health and well-being. Whether you’re looking to enhance muscle growth, boost energy, or improve your skin and joint health, gizzards offer a range of benefits.

Nutritional Composition of Chicken Gizzards

Source: USDA National Nutrient Database for Standard Reference

Cooking Chicken Gizzards

Chicken gizzards are not only nutritious but also incredibly versatile in the kitchen. They can be prepared in various ways, allowing you to explore different flavors and textures. Here are a few popular cooking methods for chicken gizzards:

Sautéing

Sautéing chicken gizzards is a quick and delicious way to enjoy their unique taste. Heat some olive oil or butter in a skillet and add the gizzards. Cook them over medium-high heat until they turn golden brown and crispy. This method works well for dishes like sautéed chicken gizzards over rice, where you can pair them with flavorful spices and aromatics.

Simmering

Simmering chicken gizzards in a flavorful broth or sauce can result in tender and succulent bites. You can add them to stews, soups, or curries, allowing the gizzards to absorb the rich flavors of the surrounding ingredients. Simmering is a great method to use when making chicken gizzard gravy or adding them to a hearty stew.

Frying

Fried chicken gizzards are a popular and satisfying dish. Coat the gizzards in seasoned flour, breadcrumbs, or batter, and deep-fry them until they are crispy on the outside and tender on the inside. This method creates a delightful appetizer or main course. You can even enjoy fried gizzards with a side of creamy ranch dressing for a classic flavor combination.

Boiling

Boiling chicken gizzards is a simple and straightforward cooking method. Place the gizzards in a pot of boiling water and cook them until they are tender. This method is ideal for recipes that require further cooking, such as gizzards for tacos or as an ingredient in a larger dish. Boiling ensures that the gizzards are fully cooked and ready to be incorporated into your desired recipe.

The versatility of chicken gizzards opens up a world of culinary possibilities. You can experiment with different seasonings, sauces, and ingredients to create delightful meals that showcase the unique flavor and texture of gizzards.

Potential Nutritional Downsides of Eating Chicken Gizzards

While chicken gizzards offer numerous health benefits, it’s essential to consider potential downsides. Understanding these downsides can help you make informed choices about incorporating chicken gizzards into your diet.

Higher Cholesterol Content

Chicken gizzards can contain more cholesterol compared to other cuts of poultry. For individuals with high cholesterol levels, moderation is advised when consuming gizzards. Incorporating a variety of lean proteins into your diet can help maintain a healthy balance.

Purine Levels

Gizzards have moderate levels of purines. Purines are naturally occurring compounds that can be broken down into uric acid in the body. For individuals with gout or other conditions that require a low-purine diet, it’s important to consider the purine content in gizzards.

Unhealthy Frying Methods

Frying chicken gizzards can add unhealthy fats and calories to your diet. It’s important to be mindful of the cooking method you choose and opt for healthier alternatives such as grilling, baking, or sautéing.

Sodium Content and Seasoning

The seasoning used in the preparation of chicken gizzards can contribute to higher sodium content. High sodium intake can be detrimental to individuals with certain health conditions such as high blood pressure or kidney problems. Choosing low-sodium seasonings or reducing the amount of added salt can help mitigate these concerns.

Overall, while chicken gizzards provide valuable nutrients, it’s important to be aware of these potential nutritional downsides. Moderation, mindful cooking methods, and considering individual health conditions can help you enjoy the benefits of chicken gizzards while minimizing any potential risks.

Table: Comparing Nutritional Downsides of Chicken Gizzards and Other Poultry Cuts

| Nutritional Aspect | Chicken Gizzards | Chicken Breast | Chicken Thighs |
|———————–|—————–|—————-|—————-|
| Cholesterol (mg) | 536 | 73 | 86 |
| Purines (mg) | 75 | 15 | 16 |
| Sodium (mg) | 1060 | 77 | 76 |
| Fat (g) | 12.9 | 3.6 | 11.2 |
| Calories (kcal) | 223 | 165 | 209 |
| Protein (g) | 44.1 | 31.2 | 25.9 |
| Iron (% DV) | 26% | 3% | 11% |
| Phosphorus (% DV) | 51% | 23% | 31% |
| Zinc (% DV) | 36% | 4% | 12% |
| Copper (% DV) | 59% | 2% | 4% |
| Riboflavin (% DV) | 38% | 11% | 8% |
| Vitamin B12 (% DV) | 69% | 5% | 10% |
| Niacin (% DV) | 68% | 18% | 18% |

“Understanding the potential downsides of eating chicken gizzards can help you make informed decisions about including them in your diet. Moderation, mindful cooking methods, and considering individual health conditions are key factors in enjoying the benefits of this nutritious organ meat.”

Where to Buy Healthy Chicken Gizzards

When it comes to purchasing healthy chicken gizzards, it’s best to look for reputable sources that prioritize taste and health over profit. While grocery stores are a common option, consider seeking out small farmers or local suppliers who offer high-quality gizzards. These sources often provide gizzards from pasture-raised chickens, which tend to be higher in essential nutrients like iron, Omega 3 fatty acids, and antioxidants.

When buying chicken gizzards, it’s important to consider the sourcing practices and the quality of the chicken feed. Opting for pasture-raised chicken gizzards ensures that the chickens have access to natural forage, resulting in healthier and more nutritious organ meats. These gizzards are free from artificial additives and hormones, promoting a healthier overall diet.

Here are some guidelines to help you choose where to buy healthy chicken gizzards:

• Look for local farmers’ markets or cooperatives that sell farm-raised chicken gizzards.
• Research online to find suppliers who prioritize ethical and sustainable farming practices.
• Read customer reviews and testimonials to ensure the quality and reliability of the supplier.

By selecting healthy and responsibly sourced chicken gizzards, you can be confident that you’re incorporating a nutritious and flavorsome ingredient into your meals.

Note: The image above is for illustrative purposes only and does not represent a specific supplier or location.

The Bottom Line on Chicken Gizzards

When it comes to protein-packed organ meats, chicken gizzards certainly don’t disappoint. These nutritious morsels are not only a fantastic source of essential nutrients but also offer a unique and delicious addition to your diet.

However, it’s important to note that the preparation and sourcing of chicken gizzards can significantly impact their nutritional value. By opting for healthier cooking methods and purchasing gizzards from reputable sources, you can ensure that you’re making the most of this culinary delight.

Choosing to sauté, simmer, or boil chicken gizzards rather than deep-frying them can help minimize the addition of unhealthy fats and calories. Remember, moderation is key, especially if you’re watching your cholesterol levels, as gizzards can contain slightly more cholesterol than other poultry cuts.

When it comes to sourcing these delectable offal delights, prioritize purchasing from trusted suppliers. Consider opting for gizzards from small farmers who prioritize the quality of their chicken feed and practice responsible sourcing.

Whether you’re a fan of stews, rice dishes, or tacos, there are endless ways to incorporate chicken gizzards into your meals. Their rich flavor and tender texture make them a perfect addition to a wide variety of recipes.

“Chicken gizzards are a protein-packed and nutritious organ meat that can add a delightful twist to your culinary repertoire.”

So, if you’re looking for a unique and nutrient-dense ingredient to experiment with in the kitchen, chicken gizzards are an excellent choice. Be sure to explore the numerous delicious recipes available and enjoy the gastronomic adventure they provide.

Now, let’s take a closer look at the nutritional profile of chicken gizzards:

Note: The nutritional content of chicken gizzards may vary slightly depending on the source and cooking method.

Delicious Recipes with Chicken Gizzards

Chicken gizzards are incredibly versatile and can be used to create a wide variety of delicious dishes. Whether you prefer soups, stews, sautés, or fried dishes, there is a chicken gizzard recipe to suit your taste buds.

Sautéed Chicken Gizzards over Rice

Ingredients:

• 1 pound chicken gizzards, cleaned and tenderized
• 2 tablespoons olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 cup cooked rice
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Add diced onion and minced garlic, and sauté until translucent.
3. Add the cleaned and tenderized chicken gizzards to the skillet and cook until golden brown.
4. Season with salt and pepper to taste.
5. Serve the sautéed chicken gizzards over a bed of cooked rice.

Chicken Gizzard Gravy

Ingredients:

• 1 pound chicken gizzards, cleaned and tenderized
• 2 tablespoons butter
• 2 tablespoons all-purpose flour
• 2 cups chicken broth
• Salt and pepper to taste

Instructions:

1. Melt butter in a saucepan over medium heat.
2. Add the cleaned and tenderized chicken gizzards and cook until browned.
3. Sprinkle flour over the chicken gizzards and stir until coated.
4. Gradually add chicken broth, stirring continuously to prevent lumps.
5. Cook until the gravy thickens and the gizzards are cooked through.
6. Season with salt and pepper to taste.

Chicken Gizzard Stew

Ingredients:

• 1 pound chicken gizzards, cleaned and tenderized
• 2 tablespoons olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 potatoes, diced
• 2 cloves garlic, minced
• 4 cups chicken broth
• 1 teaspoon thyme
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat.
2. Add diced onion, carrots, and potatoes, and sauté until slightly softened.
3. Add minced garlic and cook for an additional minute.
4. Add the cleaned and tenderized chicken gizzards to the pot and cook until browned.
5. Pour in the chicken broth and season with thyme, salt, and pepper.
6. Cover and simmer for about 1 hour, or until the gizzards are tender.

Tacos with Fried Chicken Gizzards

Ingredients:

• 1 pound chicken gizzards, cleaned and tenderized
• 1 cup all-purpose flour
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon cayenne pepper (optional)
• Vegetable oil for frying
• 8 small flour tortillas
• Taco toppings of your choice (e.g., salsa, sour cream, shredded cheese, lettuce)

Instructions:

1. In a shallow dish, mix together the flour, paprika, garlic powder, onion powder, and cayenne pepper (if using).
2. Coat the cleaned and tenderized chicken gizzards in the flour mixture, shaking off any excess.
3. In a deep skillet, heat vegetable oil over medium-high heat.
4. Add the coated chicken gizzards and fry until golden brown and crispy.
5. Transfer the fried gizzards to a paper towel-lined plate to drain excess oil.
6. Warm the tortillas in a dry skillet or microwave.
7. Assemble the tacos by placing a few fried gizzards in each tortilla and topping with your favorite taco toppings.

These recipes are just a starting point for exploring the delicious possibilities with chicken gizzards. Don’t be afraid to get creative and experiment with different culinary traditions. Consider trying Sunagimo, a popular Japanese dish featuring chicken gizzards, or incorporating gizzards into your favorite soups and stir-fries. The options are endless!

How to Add Chicken Gizzards to Your Diet

Adding chicken gizzards to your diet is a simple and delicious way to incorporate a nutritious protein source into your meals. Follow these easy steps to enjoy the goodness of chicken gizzards:

1. Clean and Tenderize: Before cooking, thoroughly clean the gizzards and remove any excess fat or connective tissue. Tenderize them by marinating in buttermilk or using a meat tenderizer tool to make them more tender and flavorful.
2. Choose Your Cooking Method: There are various cooking methods to suit your preferences. Sauté the gizzards in olive oil or butter for a quick and flavorful option. For a hearty meal, add them to stews or soups. You can also fry the gizzards for a crunchy treat or boil them for a tender texture.
3. Experiment with Recipes: Incorporate chicken gizzards into your favorite dishes to enhance their nutritional value. Add them to rice dishes, such as stir-fries or jambalaya, for a protein-packed twist. Create a delicious stew by combining gizzards with vegetables and aromatic spices. Tacos filled with seasoned gizzards can be a flavorful and satisfying meal.

Adding chicken gizzards to your diet not only adds diversity to your meals but also provides essential nutrients like iron and protein. Don’t hesitate to try out different recipes and cooking methods to discover your favorite way of enjoying these delicious gizzards!

Conclusion

In conclusion, chicken gizzards are a nutrient-dense superfood that offers a wide range of health benefits. These organ meats are a rich source of iron, protein, and essential nutrients, making them an excellent addition to any diet.

By incorporating chicken gizzards into your meals, you can promote muscle development, boost energy levels, and support a healthy immune system. The iron and protein content can help combat fatigue and enhance brain function, while the collagen found in gizzards benefits both the skin and joints.

When enjoying chicken gizzards, it is essential to consume them in moderation and opt for healthier cooking methods. Sautéing, simmering, or boiling gizzards can help retain their nutritional value while minimizing added fats and unhealthy calories.

Overall, chicken gizzards are a delicious and nutritious choice for those looking to increase their iron intake and enjoy the many benefits they offer. So, why not give these versatile organ meats a try and discover the positive impact they can have on your overall well-being.

Source Links

• https://discover.grasslandbeef.com/blog/chicken-gizzard-nutrition/
• https://delongs.com/gizzards-and-their-numerous-health-benefits/
• https://pubmed.ncbi.nlm.nih.gov/33124041/