Chickens in a barn


Chicken gizzards, often overlooked and underappreciated, are nutrient-packed morsels that offer a wealth of nutritional benefits. In this comprehensive article, we delve into the world of chicken gizzards, exploring their health advantages, potential drawbacks, and their compatibility with different dietary preferences. Whether you’re an aficionado of these flavorful pieces or simply curious, we’ve got you covered with expert insights and practical information.

What are Chicken Gizzards?

Chicken gizzards are muscular organs found in the digestive tract of poultry. These remarkable components play a crucial role in grinding and digesting food, aiding the bird’s ability to extract nutrients from their diet. Due to their dense texture and robust flavor, gizzards have become a culinary delight in various cuisines around the world.

Nutritional Value of Chicken Gizzards

Here’s a snapshot of the nutritional content in chicken gizzards (per serving):

  • Calories: 77
  • Protein: 14 grams
  • Fat: 3 grams
  • Carbohydrates: 1 gram
  • Iron: 2.7 milligrams
  • Phosphorus: 178 milligrams
  • Potassium: 222 milligrams
  • Zinc: 1.3 milligrams

Are Chicken Gizzards Healthy?

Absolutely! Chicken gizzards are brimming with essential nutrients that can contribute to your overall well-being. Not only are they a delectable addition to your plate, but they also offer a range of health benefits that might surprise you.

Health Benefits of Chicken Gizzards

Protein Powerhouse

Chicken gizzards are a stellar source of high-quality protein. With approximately 14 grams of protein per serving, they provide the building blocks your body needs for tissue repair, muscle growth, and a strong immune system.

Iron Boost

Rich in iron, chicken gizzards can help prevent anemia by promoting healthy red blood cell production. This mineral is pivotal for transporting oxygen throughout your body, ensuring optimal energy levels and vitality.

Energizing B Vitamins

Loaded with B vitamins, including B2 (riboflavin), B3 (niacin), B6, and B12, chicken gizzards play a key role in energy production, nervous system health, and metabolism support.

Bone Health

The presence of phosphorus in chicken gizzards contributes to maintaining strong bones and teeth. Phosphorus works in tandem with calcium to fortify your skeletal structure and facilitate various cellular processes.

Low-Calorie, Low-Fat Option

If you’re watching your calorie and fat intake, chicken gizzards offer a guilt-free option. With low calorie and fat content, they make for a satiating yet figure-friendly choice.

Is eating chicken gizzard good for your health?

Yes, Gizzards are among the most nutritious and beneficial organ meats. They contain high protein and low in fat, making them good for your health. However, this depends on just how you prepare it. An ounce of 3.6 chicken gizzard has 95 calories, 15 g of protein, around 2.5 g fat, 20% daily value of zinc, 18%  daily value of iron, 32% daily value of Selenium, 16% daily value of phosphorus, 5% daily value of potassium, 20%  daily value of vitamin B12, and 17% of the DV of niacin.

Gizzards have little to no carbs and fewer than 100 calories per serving. Chicken gizzards are very nutritious and complement most meals. The chomps contain among many;  Selenium, which protects you against cancer, for example; cancer of the breast, bladder, lung, prostate, and skin.  This component promotes thyroid hormone production, protects against oxidative stress, and promotes reproductive health.

Look no further if you’re trying to lose weight now or going to in the future. Because of their high protein content, gizzards will help you lose weight by burning more calories throughout the day and without causing any serious health complications.

Are Fried Chicken Gizzards Healthy?

While fried chicken gizzards might be tempting, it’s essential to consider their preparation method. Frying adds excess fat and calories, diminishing their nutritional value. Opting for grilling or baking methods preserves their benefits while reducing added unhealthy components.

Disadvantages of Eating Chicken Gizzards

Chewing Challenge

While chicken gizzards offer numerous benefits, their texture can pose a challenge. If not cooked properly, they might turn out tough and require more chewing than other meat cuts.

Acquired Taste

Their bold and distinctive taste may not be everyone’s cup of tea. Some individuals might find their flavor intense, which could be a matter of personal preference.

Cholesterol Concerns

It’s worth noting that chicken gizzards are relatively high in cholesterol. While they can be part of a balanced diet for individuals with normal cholesterol levels, those with elevated cholesterol should enjoy them in moderation.


Chickens in a barn

A gizzard, Similar to a stomach, is found inside a chicken’s intestinal system. The gizzard plays a similar role to the stomach, which is used to break down materials that the chicken ingests. Gizzards are a delicacy in other cultures because they provide a reliable source of essential nutrients. However, there are several disadvantages of eating chicken gizzards, that may lessen their nutritional value.

An ounce serving of chicken gizzards provides approximately 94 calories, 17.7 ounces of protein, 2.1 grams of saturated fat, and 0 grams of net caloric intake. Gizzards have fewer than 0.5 g net carbohydrates per 100 grams, making them perfect for a ketogenic diet

Gizzards are high in selenium, iron, zinc, and vitamin B12. The niacin (B3) found in gizzards is very useful for the health of your skin and hair, including the proper functioning of your innate immunity.

Since they are rich in cholesterol, consuming chicken gizzards in your diet occasionally offers several benefits for health for Example a well-cooked chicken gizzards pair well with vegetables for a nutrient-dense meal rich in fiber, potassium, and vitamins.

Carbs in Fried Chicken Gizzards

If you’re watching your carbohydrate intake, you’ll be pleased to know that fried chicken gizzards contain only about 1 gram of carbs per ounce. This makes them an excellent choice for individuals adhering to a low-carb diet.

Chicken Gizzards for Specific Health Conditions

Kidney Patients

People with kidney disease can benefit from the protein and phosphorus found in chicken gizzards. However, due to their cholesterol content, moderation is key to ensure they fit within dietary restrictions.

High Blood Pressure

For individuals with high blood pressure, the protein and potassium in chicken gizzards can be advantageous. Just be mindful of their cholesterol levels and consume them in moderation.

Is chicken gizzard suitable for people with diabetes?

A chicken diet is generally recommended for people with diabetes, as long as you properly prepare it without using excessive fat, sugar, or salt.  The trick is to cook the meat until it is well cooked but not cooked for so long that it certainly becomes hard to eat.

Because they are low in fat and cholesterol. chicken gizzards are healthy for diabetics. for they are dense in protein and a great source of iron, zinc, and selenium. They are low in salt, making it easier for diabetics to obtain vitamins like B12, which is vital for brain function, and to generate white blood cells, which are required for fighting off infections and boosting the immune system

Gizzards are high in vitamin C, riboflavin, magnesium, copper, and manganese. They’re also carb-free and contain fewer than 100 calories per serving. Steamed gizzards contain approximately 154 calories, 30 grams of protein, 2.7 grams of fat, and higher levels of Selenium, zinc, iron, and calcium. If you cook them in oil or butter, the calories will accumulate.


Is chicken gizzard good for cholesterol?

Cholesterol is divided into two types: good cholesterol and harmful cholesterol.

HDL cholesterol is beneficial because it transports cholesterol from your arteries to your liver, where it is excreted from your body. At the same time, LDL is the improper form of cholesterol since it travels through your bloodstream, which can block your arteries by collecting within the walls hence high blood pressure and other complications.

No, As a 100-gram portion of chicken gizzards (approximately 3.6 ounces) has 4 grams of fat, with less than 1 gram of saturated fat. The chicken gizzard is a better alternative if you’re searching for a low-fat approach to adding protein to your diet. The same amount of gizzards contains approximately 375 milligrams of cholesterol, which is far more than the 300 milligrams or fewer you should consume on daily basis.

Heart disease, stroke, and some forms of cancer can all be reduced by eating a low-fat, low-cholesterol diet. A serving of chicken gizzards contains a large amount of protein which is a nutrient necessary for energy production. Apart from that, Protein also helps in replenishing cells that make up your muscle’s tissues.


Culinary Delights: Chicken Gizzard Recipes

Embrace the versatility of chicken gizzards with these delectable recipes:

  • Fried Chicken Gizzards
  • Crockpot Chicken Gizzards
  • Chicken Gizzard Stew
  • Chicken Gizzards and Collard Greens


Incorporating chicken gizzards into your diet can offer a plethora of nutritional benefits, from protein power to essential vitamins and minerals. While their distinct taste and texture may not appeal to everyone, their health advantages make them a worthy addition to your culinary repertoire. Remember, whether you’re striving for keto excellence, managing specific health conditions, or seeking a low-carb option, chicken gizzards can fit seamlessly into your dietary journey. So, savor their goodness, and consider grilling or baking for a healthier twist.