When it comes to nutrition, most people focus on familiar foods like chicken breast, salmon, or leafy greens. Yet, one of the most underrated and nutrient-packed parts of a chicken often gets ignored — the gizzard.
Though many consider it a byproduct or simply “offal,” the chicken gizzard is actually a nutritional powerhouse that has been enjoyed by traditional cultures around the world for centuries. Affordable, flavorful, and surprisingly versatile, gizzards provide an impressive range of vitamins, minerals, and proteins that can support everything from energy levels to immune health.
Let’s take a closer look at why incorporating chicken gizzards into your diet can benefit your body in ways that might surprise you.
What Exactly Is a Chicken Gizzard?
A gizzard is a small, muscular organ found in the digestive tract of birds and some other animals. Its job is to grind up food — particularly grains and seeds — since birds lack teeth. To aid in this process, gizzards contain small bits of grit or sand that help crush and digest food efficiently.
In culinary terms, the gizzard is part of the “offal” category — edible internal organs such as the heart, liver, and kidneys. While some might shy away from organ meats due to their texture or unfamiliarity, those who give them a chance often discover they’re both delicious and satisfying.
Cultures across Asia, Africa, and Latin America have long prized chicken gizzards for their taste and nutritional value. From Filipino adobo-style gizzards to Southern fried versions in the United States, this humble ingredient has earned its place in kitchens worldwide.
Nutritional Value: A True Protein Powerhouse
Chicken gizzards are incredibly nutrient-dense. For such a small organ, they pack a serious punch.
Per 100 grams, boiled chicken gizzards contain roughly:
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Calories: 94
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Protein: 18 grams
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Fat: 2 grams
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Iron: 2.6 mg (about 15% of your daily requirement)
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Zinc: 4.3 mg (40% of your daily requirement)
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Selenium: 31 mcg (56% of your daily requirement)
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Vitamin B12: 1.5 mcg (25% of your daily requirement)
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Niacin (Vitamin B3): 4.3 mg
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Phosphorus: 190 mg
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Riboflavin (Vitamin B2): 0.25 mg
This nutrient profile shows why so many nutritionists call gizzards a “functional food” — they deliver concentrated nourishment that supports various body functions.
1. High in Protein, Low in Fat
If you’re trying to maintain or build muscle, chicken gizzards are a great source of lean protein. With almost 18 grams of protein per 100 grams, they provide all the essential amino acids your body needs to repair tissue and produce enzymes.
What’s more, gizzards are low in fat and contain minimal carbohydrates, making them suitable for keto or low-carb diets. Unlike heavily processed meats, gizzards offer a clean source of protein without added preservatives or fillers.
This combination of high protein and low fat also helps you feel full longer, supporting weight management goals.
2. Boosts Energy and Fights Fatigue
Feeling tired or sluggish? Chicken gizzards may help.
They are an excellent source of iron, which plays a crucial role in carrying oxygen through the blood. Iron deficiency — especially common among women — can lead to anemia, weakness, and fatigue. The iron in chicken gizzards is heme iron, the type most easily absorbed by the human body.
Additionally, their high vitamin B12 and niacin content supports energy metabolism. These vitamins convert food into fuel and help maintain healthy nerve and brain function.
Including gizzards in your meals once or twice a week can make a noticeable difference in overall vitality.
3. Supports a Healthy Immune System
Gizzards contain impressive levels of zinc and selenium, both essential minerals for immune function.
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Zinc helps your body produce immune cells and fight infections.
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Selenium acts as a powerful antioxidant, protecting your cells from oxidative stress and supporting thyroid function.
During flu season or periods of stress, adding nutrient-rich foods like gizzards can help keep your immune system strong and resilient.
4. Promotes Strong Muscles and Bones
Thanks to their combination of protein, phosphorus, and zinc, chicken gizzards contribute to muscle development and bone health.
Phosphorus, often overlooked, is crucial for maintaining healthy bones and teeth, while zinc plays a role in tissue repair and regeneration. Together, these nutrients help keep your body strong — especially important as we age.
Athletes, seniors, and anyone recovering from injury can benefit from the restorative nutrients found in gizzards.
5. Excellent for Brain Health
The brain thrives on B vitamins, and gizzards are loaded with them — especially vitamin B12, riboflavin, and niacin. These vitamins are essential for maintaining focus, memory, and mental clarity.
B12 also supports the production of neurotransmitters — the chemicals responsible for mood regulation. Deficiencies can lead to irritability, depression, and cognitive decline.
Regularly eating foods rich in B vitamins, such as gizzards, may help maintain mental sharpness and emotional balance.
6. A Budget-Friendly Superfood
In a world where healthy eating can sometimes feel expensive, chicken gizzards offer exceptional value.
You can often find them at local markets for a fraction of the cost of chicken breast or red meat, yet they deliver comparable — and often superior — nutrition.
Because they’re so affordable, gizzards make it easier for families to eat well on a budget without sacrificing protein quality or nutrient density.
7. Easy to Prepare and Incredibly Versatile
If you’ve never cooked gizzards before, you might be surprised at how simple they are to prepare.
They can be boiled, stewed, fried, grilled, or pressure-cooked — depending on your preference. Gizzards become tender and flavorful when cooked slowly or marinated in spices.
Here are a few popular ways to enjoy them:
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Slow-Cooked Gizzards: Simmered with onions, garlic, and herbs until tender.
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Fried Gizzards: Breaded and pan-fried until crispy, a Southern favorite.
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Adobo Gizzards: A Filipino classic stewed in soy sauce, vinegar, and bay leaves.
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Gizzard Stir-Fry: Quick, flavorful, and high in protein — great for busy weeknights.
Because of their mild flavor, gizzards easily absorb the taste of seasonings and sauces, making them adaptable to countless cuisines.
8. Great for Digestive Health
Interestingly, because gizzards are part of the bird’s digestive system, they contain connective tissues and nutrients that support gut health.
The collagen and elastin found in gizzards may benefit the human digestive tract by promoting elasticity and aiding tissue repair. These nutrients are similar to those found in bone broth and gelatin, which are known to soothe the stomach lining and support gut balance.
9. Environmentally Friendly Eating
Choosing to eat chicken gizzards also supports a more sustainable food system.
In many Western countries, organ meats are often discarded despite being perfectly edible. By incorporating gizzards and other less commonly used cuts into your meals, you help reduce food waste and honor the principle of “nose-to-tail” eating — making full use of the animal.
This approach not only benefits the planet but also reconnects us to traditional eating habits that valued resourcefulness and respect for food.
10. A Staple in Traditional Diets Worldwide
Long before modern nutrition science caught up, ancient cultures recognized the benefits of eating organ meats.
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In China, chicken gizzards (known as ji zhua) are stir-fried or added to soups for vitality.
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In Africa, they’re grilled over open flames and enjoyed as flavorful snacks.
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In South America, gizzards are added to stews and rice dishes for extra protein.
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In the Southern United States, fried gizzards have been a beloved comfort food for generations.
These traditional diets — often rich in organ meats — tend to be high in micronutrients and associated with strong immune systems and long lifespans.
Myths and Misconceptions About Gizzards
Despite their health benefits, gizzards have an undeserved reputation for being “unappealing” or “too chewy.” The truth is, when properly cooked, they can be incredibly tender and flavorful.
Here are a few myths debunked:
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Myth 1: Gizzards are unhealthy.
➤ False. They’re low in fat, rich in protein, and full of vitamins and minerals. -
Myth 2: They’re difficult to cook.
➤ Not true. Boiling or pressure-cooking makes them tender in less than an hour. -
Myth 3: Only poor people eat gizzards.
➤ A misconception rooted in class bias. In fact, chefs worldwide are reintroducing organ meats to gourmet menus for their flavor and sustainability.
Who Should Eat Chicken Gizzards?
Chicken gizzards are suitable for most people — from athletes and growing children to older adults needing more protein.
However, those with gout or high cholesterol should enjoy them in moderation, as organ meats can contain higher purine levels. As always, balance and variety are key in any healthy diet.
How Often Should You Eat Them?
For optimal health benefits, enjoying chicken gizzards once or twice per week is ideal. Pair them with vegetables, whole grains, or legumes to create balanced, nutrient-rich meals.
Their high iron and zinc content makes them especially beneficial for people who follow mostly plant-based diets but occasionally eat animal products for micronutrient balance.
Conclusion: Don’t Overlook This Tiny Nutritional Giant
The chicken gizzard might not be the most glamorous part of the bird, but it’s certainly one of the most powerful. Packed with protein, minerals, and essential vitamins, it supports energy, immunity, and overall well-being — all while being affordable and easy to cook.
So the next time you’re at the grocery store or local market, take a moment to explore beyond the familiar cuts of meat. Pick up a pack of chicken gizzards, give them a try, and rediscover a food that nourishes the body and honors the full value of what nature provides.
Eating smart isn’t always about the latest superfood trend — sometimes, it’s about rediscovering the forgotten ones that have been there all along.