One of the biggest nutritional advantages of chicken gizzards is their protein content.
Cooked, simmered gizzards provide roughly 30 grams of protein per 100 grams in USDA-derived data.
Protein contributes to many important functions in the body, including maintaining and repairing tissues.
That makes gizzards a useful ingredient in meals where you want a substantial protein source.
You can serve tender gizzards with:
- Rice
- Potatoes
- Vegetables
- Beans
- Whole grains
- Salads
- Soups
- Stews
Rather than thinking of gizzards as a novelty food, consider them another traditional protein option that can be prepared in many different ways . High Protein Chicken Dinner
2. They’re a Source of Vitamin B12
Chicken gizzards contain vitamin B12, an essential nutrient naturally found in animal foods.
Vitamin B12 is important for normal nervous-system function, red blood cell formation, and DNA synthesis.
USDA-derived data list about 1.0 mcg of vitamin B12 per 100 grams of cooked, simmered chicken gizzard.
That makes gizzards one of many animal foods that can contribute to dietary B12 intake.
3. They Provide Selenium
Selenium is another nutrient found in chicken gizzards.
USDA-derived data list approximately 41.1 mcg of selenium per 100 grams, although the exact amount can vary.
Selenium is an essential trace mineral involved in several biological processes, including antioxidant defense and thyroid function.
This is one reason organ meats can be nutritionally interesting even when they’re not eaten every day.
4. Chicken Gizzards Contain Zinc
Zinc is another mineral found in cooked chicken gizzards.
The USDA-derived nutritional data used here list around 4.4 mg of zinc per 100 grams.
Zinc is involved in numerous processes throughout the body, including normal immune function, wound healing, and DNA and protein synthesis.
Rather than thinking of one food as an “immune booster,” it’s more accurate to say that foods containing zinc can contribute to overall nutrient intake.
5. They’re a Source of Choline
Chicken gizzards also contain choline.
USDA-derived data list approximately 104 mg of choline per 100 grams of cooked gizzard.
Choline is an essential nutrient involved in cell structure, neurotransmitter production, and other important physiological processes.
It’s another example of why organ meats can provide a broader nutritional profile than people might expect.
6. They’re Relatively Low in Fat
Compared with many richer meat preparations, plain cooked chicken gizzards are relatively low in fat.
The USDA-derived data used for this article list approximately 2.7 grams of fat per 100 grams when the gizzards are cooked by simmering.
Of course, the final fat content of a gizzard dish depends heavily on how you prepare it.
For example, deep-frying gizzards or cooking them in a large amount of butter will create a very different nutritional profile from gently simmering them in broth.
So when evaluating whether a particular chicken gizzard recipe is nutritious, look at the complete recipe rather than the ingredient alone.
7. They Contain Very Little Carbohydrate
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