Many different types of food around the world like to eat chicken gizzards. They are a good source of many nutrients because they are organ meat. But if you’re watching what you eat, you might be curious about how many calories are in a chicken gizzard.
What is a Chicken Gizzard?
A chicken gizzard is a part of the chicken’s digestive system. Located between the crop and stomach, the gizzard contains tough muscles that grind up food for digestion.
Gizzards are considered an organ meat or offal. When they’re cooked, they taste great and feel chewy.
In the United States, chicken gizzards are often used in soul food and Cajun food. They are also eaten in many Asian and African cultures.
Nutrition Facts for Chicken Gizzards
The calorie and nutrition content of chicken gizzards can vary based on the cooking method
According to the USDA, a 3 ounce serving of cooked chicken gizzards contains [1]:
- Calories: 148
- Protein: 28 g
- Fat: 3.6 g
- Carbs: 0 g
Gizzards of chicken are very high in protein and also have a lot of iron, zinc, copper, vitamin B12, phosphorus, and riboflavin.
As an organ meat, they do contain high levels of cholesterol, with 123 mg per 3 ounce serving.
Calorie Count for Popular Ways to Cook Gizzards
Chicken gizzards can be prepared in several different ways, which impacts their final calorie content.
Raw
In their raw form, chicken gizzards contain [2]:
- 72 calories in 1 ounce
- 144 calories in 2 ounces
- 216 calories in 3 ounces
So for a typical 3 ounce serving, raw gizzards contain around 216 calories.
Boiled
Boiling tends to leach out some fat, lowering the calorie count.
The USDA lists boiled gizzards as having 148 calories per 3 ounce serving [1].
Baked or Roasted
Baking, broiling or roasting gizzards without added fat or breading results in a similar calorie count as boiling.
Expect around 150 calories per 3 ounce serving.
Sauteed
When sauteed in oil, the calorie count of gizzards increases slightly.
A 3 ounce serving of sauteed gizzards likely contains 150-175 calories. Use healthy oils like olive oil in moderation.
Fried
Deep fried chicken gizzards soak up a lot of oil, significantly increasing their calorie content.
A typical fast food order of 8-10 fried gizzards may contain 300-400 calories or more.
Stewed or in Soup
When braised in a flavorful liquid or stewed, gizzards absorb some additional calories.
Expect around 175-200 calories for 3 ounces of stewed gizzards.
Daily Calorie Recommendations
To maintain a healthy weight, the USDA recommends the following daily calorie intake depending on age, gender and activity level [3]:
- Sedentary adult women: 1,600-2,000 calories
- Sedentary adult men: 2,000-2,600 calories
- Active adult women: 2,000-2,400 calories
- Active adult men: 2,400-3,000 calories
Within these recommended limits, a 3 ounce serving of chicken gizzards provides around 7-10% of your daily calories.
This is a reasonable portion for most healthy diets, especially when eaten as part of a meal with vegetables and whole grains.
However, fried and heavily breaded gizzards eaten as an appetizer can quickly add excess calories from fat and carbs. It’s best to enjoy those in moderation.
Health Benefits of Chicken Gizzards
Chicken gizzards provide many nutrients that are great for your health:
- High in protein – builds muscle, repairs tissue and keeps you feeling full.
- Excellent source of iron – prevents anemia and supports circulation.
- Rich in zinc – boosts immune function and wound healing.
- High in B vitamins – converts food into energy and supports nerves.
- Good source of phosphorus – strengthens bones and teeth.
As an organ meat, gizzards do contain higher cholesterol than chicken breast or thigh meat. But eaten in moderation as part of a varied diet, they can be part of a healthy lifestyle for most people.
How to Pick and Cook Chicken Gizzards
Look for gizzards from chickens that were sustainably and humanely raised without antibiotics or hormones. Pasture-raised organic chicken provides the highest nutrition profile.
Rinse gizzards well and trim any excess fat or membranes before cooking. Buttermilk soaking can help tenderize them.
Try cooking gizzards in stews, tacos, gravy or sauteed dishes. Or use them in place of meat in dishes like kebabs, skewers and sandwiches.
Chicken Gizzards Can Fit Your Diet
A 3 ounce serving of chicken gizzards contains around 150 calories, making it easy to incorporate into a healthy diet.
Chicken gizzards provide an excellent source of protein, iron, zinc and B vitamins. Enjoy them cooked in healthy ways as a nutritious addition to your diet.
Top nutrition facts for Chicken gizzard raw
| Calories ⓘ Calories for selected serving | 94 kcal |
| Glycemic index ⓘ Source:*Explanation Check out our Glycemic index chart page for the full list. | 0 (low) |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 0 grams |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 8.6 (acidic) |
Chicken gizzard raw calories (kcal)
| Calories for different serving sizes of chicken gizzard raw | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 94 | |
| Calories in 1 oz | 27 | 28.35 g |
| Calories in 1 lb | 426 | 453 g |
Chicken Gizzards: The Surprising Carnivore Superfood!
FAQ
How many calories are in one chicken gizzard?
A cooked chicken gizzard contains approximately 32 calories.
Is chicken gizzards healthy for weight loss?
– Chicken Gallbladder: This is also high in protein and gives you important nutrients like iron, phosphorus, and B vitamins. Low in Calories: Both chicken livers and gizzards are relatively low in calories compared to other protein sources, making them a good option for those looking to maintain or lose weight.
How many calories are in raw chicken gizzards?
Chicken, raw, all classes, gizzard contains 106 calories per 113 g serving.
Does gizzard have a lot of calories?
THE HEALTH BENEFITS OF GIZZARDS Just a 1-cup serving of chicken gizzard contains 223 calories, 44 grams of protein and 4 grams of fat, including 1 gram of saturated fat. One cup of chicken breast has 10 calories, two grams of fat, and the same amount of protein as this.
How many calories are in chicken gizzard?
There are 94 calories in 100 grams of Chicken Gizzard. Calorie breakdown: 21% fat, 0% carbs, 79% protein. There are 94 calories in 100 grams of Chicken Gizzard. Get full nutrition facts and other common serving sizes of Chicken Gizzard including 1 oz and 1 lb.
How much protein is in chicken gizzard?
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below. Chicken gizzard nutrition (100 grams). Richest in Protein: 30g (72% of DV), Cholesterol: 370mg (123% of DV). Calories:154, Net carbs: 0, Protein: 30. 39.
Are chicken gizzards healthy?
Chicken gizzards are a good source of protein and iron, but they are also high in cholesterol. It’s important to cook them thoroughly to reduce the risk of foodborne illness. Here are the nutrition facts for raw chicken gizzards (per 100 grams):
What nutrients are chicken gizzards high in?
Chicken gizzards are high in iron and zinc, so when you do enjoy them, they are far from empty calories. Even though they are high in cholesterol, they have many delightful culinary possibilities and a surprisingly high nutritional content.
What is a chicken gizzard?
Search for “chicken intestine benefits” or “organ meat benefits” online and you’ll see the word gizzard mentioned on health and nutrition blogs. This term refers to a tiny muscle that helps birds digest seeds and other foods. It’s part of the bird’s stomach and helps with food breakdown.
Are you eating too much chicken gizzards?
If you think you’re eating too much chicken, including gizzards, consider switching to organic brands. Farmers often use antibiotics to prevent disease in chickens. The Guardian reports that a diet high in poultry may help drug-resistant bacteria grow. Each year, these bacteria kill more than 700,000 people around the world.