Turkey gizzards are an often overlooked part of the bird that actually packs a powerful nutritional punch. These small muscular organs found in the digestive tract provide unique health benefits along with great flavor when properly prepared.
What Are Turkey Gizzards?
The gizzard is an organ found in the digestive tract of turkeys, chickens, and other birds Since birds do not have teeth to chew food, the gizzard grinds and mechanically breaks down food before passing it further along for digestion. It contains small stones and grit that help pulverize hard foods like seeds and grains
While many people discard gizzards when preparing a turkey, they are completely edible and full of important nutrients. Their small size belies the big nutritional value contained within.
Nutritional Profile: Why Turkey Gizzards Are So Good for You
Despite their diminutive size, turkey gizzards provide a big boost of protein, vitamins, and minerals. Here is an overview of the stellar nutritional content in a 3.5 ounce serving of turkey gizzards:
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High in Protein A 3.5 ounce serving contains 177 grams of protein, providing over 30% of the recommended daily intake This ample protein content makes gizzards excellent for building muscle, satisfying hunger, and supplying essential amino acids to the body.
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Low in Fat: With less than 1 gram of fat per serving, gizzards are a lean source of protein. This makes them ideal for weight management and heart health diets.
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Rich in Iron: Turkey gizzards contain 14% of the recommended daily iron intake per serving. As a vital mineral, iron carries oxygen, prevents anemia, and boosts energy.
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High in Zinc: A mineral important for immune health, cell growth, and metabolism. Turkey gizzards provide 18% of the daily zinc requirements.
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Source of B Vitamins: Gizzards contain high levels of vitamin B12 (20% DV) and niacin (18% DV), both of which help convert food into energy and form red blood cells.
Other nutrients found in significant amounts include selenium, phosphorus, magnesium, and copper. The winning combination of protein, vitamins, and minerals makes turkey gizzards a nutritious addition to any healthy diet.
5 Evidence-Based Health Benefits of Turkey Gizzards
With their stellar nutritional profile, enjoying turkey gizzards offers many potential health benefits:
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Builds Muscle: The high protein content makes gizzards perfect for building lean muscle mass, especially when combined with strength training. Athletes, bodybuilders, and older adults wanting to retain muscle may benefit from adding gizzards.
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Increases Satiety: High protein foods like turkey gizzards curb hunger by suppressing appetite hormones. This leads to increased feelings of fullness compared to low protein foods. Satisfying satiety can assist with weight management.
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Provides an Energy Boost: As a rich source of iron, turkey gizzards can help fight fatigue and weakness caused by iron deficiency anemia. B vitamins also help convert food into usable cellular energy.
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Supports Heart Health: With minimal fat and no carbs, gizzards can support cardiovascular wellness as part of a healthy diet. Replacing fatty meats with lean gizzards benefits heart health.
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Bolsters Immune Function: Selenium, zinc, vitamin B12, and other nutrients in turkey gizzards contribute to proper immune system function. Getting enough of these key minerals and vitamins defends against pathogens.
Creative and Delicious Ways to Cook Turkey Gizzards
When prepared properly, turkey gizzards have a rich, meaty taste and tender chewy texture. Here are some tasty and nutritious ways to enjoy them:
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Chopped gizzards add deeper flavor to gravy, sauces, soups, and stuffing.
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For a crispy, crunchy snack, coat sliced gizzards with seasoned flour and fry until golden brown.
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Skewer marinated gizzard pieces with veggies then grill or broil the kebabs.
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Simmer gizzards in broth with aromatics then shred the tender meat for gizzard and rice soup.
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Braise gizzards in a flavorful tomato-based gravy and serve over mashed potatoes.
Always rinse gizzards before cooking then boil, braise, or simmer to tenderize the meat. Cooking times range from 30 minutes up to a few hours for extremely tender gizzards.
Potential Precautions When Eating Gizzards
While highly nutritious, a few precautions apply when incorporating turkey gizzards into your diet:
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Gizzards are high in cholesterol, so people with heart disease or high cholesterol should eat them in moderation.
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Individuals with gout should limit intake since gizzards contain moderate amounts of purines.
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Purchasing certified organic turkey provides assurance the birds were not given antibiotics or hormones.
Within a balanced diet and for most healthy people, turkey gizzards can be enjoyed safely. Practicing proper handling and cooking food safety for all poultry is also advised.
Should You Eat Turkey Gizzards?
Overlooked and underappreciated, the turkey gizzard delivers a big nutritional boost in a small package. Chock-full of protein, vitamins, and minerals, turkey gizzards provide unique health benefits from cancer protection to increased energy.
While not the most popular part of the turkey, gizzards are delicious when cooked right and provide an opportunity to reduce food waste. Discovering new flavors and gaining nutrition make incorporating turkey gizzards into holiday meals or weekly menus an excellent idea. So next time you prepare a turkey, consider setting aside the gizzards to unlock their potential and reap the rewards! Both your body and taste buds will thank you.
Turkey Giblets Provide 90% DV Selenium
Turkey giblets are a great source of selenium, providing 90% of the daily value per 3.5-ounce serving!
Selenium is a trace mineral needed by all mammals to sustain life. It’s a part of the non-proteinogenic amino acids selenocysteine and selenomethionine, and it also helps make more than twenty selenoproteins that are important for reproduction, the metabolism of thyroid hormones, the defense against free radicals, DNA synthesis, and immunity. Observational studies suggest that selenium may help protect against cancer, heart disease, asthma, and inflammatory bowel disease, but human trials have mostly been lacking or contradictory. Selenium may also help keep people from getting asthma and inflammatory bowel disease, and it may also lower the risk of death in people who have sepsis. Learn more about selenium here.
Turkey Giblets Provide 107% DV Vitamin B2 (Riboflavin)
Turkey giblets are a best source of vitamin B2 (riboflavin), providing 107% of the daily value per 3. 5-ounce serving!.
Flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD) are two important coenzymes that help with oxidation-reduction reactions. Riboflavin, also known as vitamin B2, is one of these vitamins. These coenzymes work together to make antibodies, energy, help with growth and development, keep skin and hair healthy, and break down other nutrients like vitamin B6, niacin, folate, and iron. Researchers have found that riboflavin may help prevent or treat migraines, heart disease, cataracts, and preeclampsia during pregnancy. It also possesses some anti-cancer properties due to its involvement in folate metabolism and MTHFR activity. Learn more about vitamin B2 here.
Are turkey gizzards healthy?
FAQ
Is it healthy to eat turkey gizzards?
How often should you eat gizzards?
Which is healthier, gizzards or liver?
Is turkey gizzard high in cholesterol?
Are turkey gizzards healthy?
Turkey gizzards are a delicious and nutritious part of the turkey. They are a good source of protein, iron, and zinc. However, they can be tough and chewy if not cooked properly. This guide will show you how to prepare and cook turkey gizzards so that they are tender and flavorful. Preparing Turkey Gizzards
What are the health benefits of ground turkey?
Ground turkey has multiple benefits. It is a good source of minerals, and B vitamins, rich in proteins, low in fat and it is lower in calories than common turkey.
Are gizzards good for You?
Eating gizzards will also increase your mineral consumption, as each serving provides 6.4 milligrams of zinc, or 43 percent of the DV; 4.6 milligrams of iron, or 26 percent of the DV; and 274 milligrams of phosphorus, or 27 percent of the DV. Zinc helps form DNA and proteins and is involved with wound healing and immune function.
What is a turkey gizzard used for?
Turkey gizzards are one of the most versatile giblets; they can be used to add a depth of flavor to stuffing and gravy, but they can also be deep fried and enjoyed as a crunchy snack. Some folks even pickle gizzards. What Is a Turkey Gizzard? Why does a turkey have a gizzard in the first place?
Can turkey gizzards be used as a filling?
Absolutely! Turkey gizzards are a versatile ingredient that can be used in various dishes. They can be chopped and added to soups, stews, or casseroles to enhance the flavors and add a hearty texture. They can also be ground and used as a filling for dumplings or added to meatballs for extra richness.
Are chicken gizzards healthy?
This may come as a surprise, but gizzards are some of the healthiest and most nutritious organ meats. They’re chock-full of protein and low in fat, which makes them ideal for dieters. Their nutritional value, though, depends on how you cook them. A 3.5-ounce serving of chicken gizzards provides: