Chicken Gizzard

Chicken Gizzard

Chicken gizzard is a small muscle that helps the chicken digest corn and other poultry food. It is essentially the stomach part of the chicken that aids in grinding food. Gizzards are found in all birds, such as ducks, chickens, and turkeys. In many regions such as South Africa, Southeast Asia, Eastern Europe, and beyond, chicken and turkey gizzards are considered delicious. They are commonly used in various recipes such as soups, stews, and snacks, often in combination with chicken liver, heart, and kidneys. You can fry, steam, cook, barbecue, or add ketchup and other sauces to gizzards.

It is worth noting that chicken gizzard is among the healthiest and most nutritious meats. Rich in protein and low in fat, it is ideal for various diets. Chicken gizzards are a good source of vitamin C, riboflavin, magnesium, copper, and manganese. Additionally, they have very few calories—about 100 kcal per meal. For instance, a serving of steamed gizzards provides 154 kcal, 30 g of protein, 7.2 g of fat, and higher amounts of selenium, zinc, iron, and calcium. If fried, the calorie count increases.

In comparison to other products, chicken gizzards are higher in fat but are much more nutritious. For example, 5.3 ounces (cooked) of chicken liver provides 167 kcal, 5.6 g of fat, and 5.24 g of protein. This amount of chicken liver offers 267% more than the daily recommended intake of vitamin A, half the amount of vitamin C, and significantly more selenium, copper, and iron. It also provides 281% more than the recommended daily intake of vitamin B12.

Is Gizzard a Healthy Food?

The chicken gizzard can be a healthy addition to your diet. For example, selenium found in gizzards may help protect the body from cancers such as breast, bladder, lung, prostate, and skin cancers. It also supports thyroid hormone production, which helps protect against oxidative stress. If you want to lose weight, don’t worry. Due to its high protein content, the chicken gizzard helps control hunger and can aid in burning more calories. A 2016 study published in the Journal of the Academy of Nutrition and Dietetics showed that diets rich in protein increase appetite. The gizzard also helps control hunger and prevents weight gain.

Gizzards are rich in B12, an essential vitamin for brain function and red blood cell formation. A deficiency in B12 is common among vegetarians, older adults, and those suffering from anemia or digestive problems. Without addressing this deficiency, it can lead to memory issues, dementia, depression, and fatigue. Organ meats, including gizzards, are an excellent source of B12.

Many people associate protein with chicken and turkey breasts, lean beef, dairy, and eggs. Organ meats like gizzards are often underestimated. However, a cooked gizzard provides 61% of the daily protein requirement and helps maintain body shape. A 2018 study in the Journal of Nutrients found that athletes who consumed more protein were able to prevent muscle loss and improve their appetite. This doesn’t mean you need to be an athlete to benefit from gizzards. Protein, composed of essential amino acids, is vital for muscle growth and repair. Amino acids like leucine, glycine, alanine, and isoleucine are examples of key amino acids. A 2017 study in Nutrition Express found that double the protein intake led to fat reduction and improved muscle growth, even in calorie-deficit conditions.

Strengthen Your Energy Naturally

If you’re feeling weak or fatigued, iron deficiency might be the cause. This mineral supports cell health, boosts the immune system, and helps deliver oxygen to muscles. A diet low in iron can lead to anemia, which causes weakness, fatigue, cracked nails, headaches, irregular heartbeats, low concentration levels, and chest pain. A serving of gizzards provides 18% of the daily iron requirement and enhances nutrient absorption. It also contains ample zinc, magnesium, and vitamin B complex, all of which help maintain optimal body functions. Low levels of vitamin B12 can cause anemia and fatigue, so adding chicken parts to your diet is highly recommended to prevent nutrient deficiencies and support energy recovery.

Are Chicken Gizzards Safe to Eat?

There are no specific studies regarding the effects of gizzards on the human body. Some meat parts are high in saturated fat, as reported in current news. If you have cholesterol issues, it is advisable to limit your consumption of these foods. However, gizzards contain only 1 gram of saturated fat per meal, which is unlikely to significantly affect cholesterol levels or cardiovascular health. Studies have found that some chicken parts contain purine, which is not recommended for patients suffering from gout. Purine raises uric acid levels and may trigger a gout attack.

Vitamins and Minerals in Chicken Gizzards

Chicken gizzards can meet most of the body’s essential vitamin and mineral needs. Key nutrients include:

• Vitamin B6: 0.11 mg
• Cobalamin: 0.2 mcg
• Vitamin D: 0 IU
• Iron: 2.49 mg
• Magnesium: 15 mg
• Potassium: 237 mg
• Zinc: 2.72 mg
• Calcium: 11 mg
• Protein: 17.66 g

*Cobalamin is an essential vitamin that plays a role in the maturation of red blood cells.