Are Chicken Gizzards Good for You? A Nutritionist’s In-Depth Guide

Chicken gizzards are an underrated and often overlooked part of the bird. As more people explore nose-to-tail eating these small organs are gaining some well-deserved time in the spotlight. But the big question remains – are chicken gizzards good for you?

As a nutritionist, I get asked this a lot by my clients. The truth is, chicken gizzards can be a healthy addition to your diet when consumed in moderation. They provide a variety of nutrients and potential health benefits. However, some caution is warranted, especially for certain individuals.

I’ll tell you everything you need to know about chicken gizzards in this detailed guide, such as:

• Nutritional profile: protein, vitamins, minerals, fat, and cholesterol content
• Benefits: the positives of adding gizzards to your diet
• Downsides and precautions: potential concerns like cholesterol level and foodborne illness
• Comparison to other protein sources: how they stack up against chicken breast, beef, beans, etc.
• Expert tips: proper storage, preparation, cooking methods, and more

Let’s dig in!

A Nutrient-Dense Organ Meat

Chicken gizzards are essentially a muscle found in the digestive tract of chickens. Their main function is to grind up food as part of the digestion process.

Despite being an unassuming organ, chicken gizzards pack a sizable nutrition punch. Here are some of the major nutrients found in a 3.5 ounce (100 gram) serving:

• Protein: 17 grams. Gizzards are an excellent source of complete, high-quality protein.

• Iron: 2.2 mg. Gizzards provide a significant amount of iron, which plays a key role in oxygen transport and energy production.

• Zinc: 1.3 mg. This mineral supports immune health, DNA synthesis, and growth.

• B vitamins: Gizzards have a lot of B12, niacin, and riboflavin. These B vitamins help with energy metabolism.

• Selenium: 32 mcg. An important antioxidant for thyroid function and reproductive health.

Not only are chicken gizzards low in fat and calories, they also have almost no carbohydrates. The nutritional value is about the same as that of other types of chicken, like chicken breast.

But at 237 mg per 100 grams, it has more cholesterol than other lean meats. It’s also worth mentioning that each 100-gram serving has about 200 mg of sodium.

Potential Benefits of Chicken Gizzards

Given their stellar nutrition stats, what are some of the benefits that can come from adding chicken gizzards to your diet?

• Boosts iron intake. The iron in gizzards is in the more bioavailable “heme” form, making it ideal for those with iron-deficiency anemia.

• High quality protein. With all essential amino acids, gizzards can aid muscle repair and growth. Their protein content rivals that of lean beef or chicken breast.

• Enhances energy. Through B vitamins like niacin, gizzards help the body produce energy from the food we eat.

• Supports immunity. Zinc assists immune cell function, while selenium acts as a potent antioxidant.

• Heart health. Gizzards contain CoQ10, which plays a role in cardiac function and blood pressure regulation.

For those seeking an alternative protein source, gizzards offer nutritional diversity. When prepared properly, they can be an excellent occasional addition to a well-balanced diet.

Downsides and Precautions

Given their cholesterol content, individuals with heart disease, hypertension, or high cholesterol should exercise caution with gizzards and restrict intake.

Foodborne illness is also a potential concern if gizzards are undercooked or improperly handled. Pathogens like Salmonella and Campylobacter can contaminate the meat. Always cook thoroughly to 165°F internal temperature.

Heavy metal accumulation is possible if chickens are raised in contaminated environments. Choosing organic, pasture-raised gizzards can minimize this risk.

Additionally, gizzards contain purines which can trigger gout flares in those with this condition. Individuals with gout or kidney problems may want to avoid or limit chicken gizzards.

How Do Gizzards Compare to Other Proteins?

Chicken gizzards offer a distinct nutrition profile from other common protein sources:

Beef: Gizzards are lower in fat and calories compared to most cuts of beef. But beef provides more total protein per serving.

Chicken Breast: Very similar protein content to gizzards but with less iron and cholesterol. Gizzards offer more nutritional variety.

Beans/Lentils: Plant-based proteins like beans and lentils contain fiber, potassium, and folate not found in gizzards. But gizzards have the nutritional edge when it comes to protein quality, iron, zinc, and vitamin B12.

Fish: Most fish exceed gizzards in terms of healthy omega-3 content. But gizzards provide more iron and minerals like zinc.

So gizzards can complement other proteins nicely as part of a diverse diet. Their nutrient profile makes them a worthy occasional substitution for traditional meats.

Expert Tips for Safely Enjoying Chicken Gizzards

If you want to start incorporating chicken gizzards, here are some tips:

• Choose quality. Always opt for chicken from reputable sources. Organic and pasture-raised is ideal.

• Portion control. Stick to a 3-4 ounce serving size due to cholesterol content. Avoid excessive portions.

• Slow cook. Braising, stewing, or pressure cooking renders gizzards tender and brings out flavor.

• Use healthy fats. Saute in olive oil rather than deep frying in vegetable oils. Skip the batter coating.

• Spice it up. Season gizzards aggressively with garlic, onions, herbs, spices, and rubs. They can handle strong flavors.

• Watch prep. Use separate cutting boards and utensils for gizzards to avoid cross-contamination.

• Cook thoroughly. Use a meat thermometer and cook to an internal temperature of 165°F.

The Bottom Line

Chicken gizzards can absolutely be part of a healthy, balanced diet when consumed in moderation. They offer impressive amounts of protein, iron, zinc, B vitamins, and other nutrients. Their high cholesterol content simply warrants careful portioning for most people.

Choose organic, pasture-raised gizzards when possible and handle them properly to minimize risks. Include them as an occasional substitute for other meats to add diversity to your protein intake. Or, showcase gizzards in a signature stew recipe to highlight their unique texture and flavor.

By pairing gizzards with plenty of veggies, healthy starches, and plant-based proteins, they can be incorporated into an overall nutritious way of eating. So go ahead and give this underrated chicken part a chance – your body and taste buds may thank you!