Chicken Gizzards: A Surprising Nutritional Powerhouse You Should Try
Often dismissed as “offal,” chicken gizzards are surprisingly one of the most nutrient-dense and economical proteins you can buy. Long valued in traditional nose-to-tail cooking, they’re making a quiet return—not only for their deep, savory flavor, but also for their impressive nutritional profile.
If you’ve never cooked with them, you’re overlooking a lean, iron-rich ingredient that’s celebrated in cuisines across the American South, Asia, Africa, and Latin America.
🐔 Chicken Gizzards: The Overlooked Superfood
🩺 Why Chicken Gizzards Deserve a Place on Your Plate
1. A High-Quality Protein Source
- About 22 grams of complete protein per 100 grams, comparable to chicken breast
- Provides all nine essential amino acids, supporting muscle repair, fullness, and metabolic health
2. Naturally Rich in Iron
- Roughly 4.5–6 mg per serving, covering 25–33% of daily needs
- Contains mostly heme iron, which is more easily absorbed than plant-based iron
- Beneficial for preventing or managing iron deficiency
3. Loaded with B Vitamins
- Supplies more than 100% of the daily requirement for vitamin B12, essential for brain function, nerve health, and red blood cell production
- Also a strong source of niacin (B3) and riboflavin (B2) to support energy and skin health
4. Provides Selenium and Zinc
- Selenium supports thyroid health and immune function
- Zinc plays a role in wound healing, immunity, and taste and smell perception
5. Lean and Low in Calories
- Around 150 calories and just 3 grams of fat per 100 grams, most of it unsaturated
- Leaner than many cuts of dark meat and often more affordable than chicken breast
6. Sustainable and Budget-Conscious
- Supports nose-to-tail cooking, helping reduce food waste
- Commonly priced under $3 per pound at butcher shops and international markets
🍳 How to Cook Chicken Gizzards (Tender, Never Tough)
Because gizzards are a hardworking muscle, they need gentle, slow cooking to become tender.
Basic Preparation Method:
- Clean and trim: Rinse thoroughly and remove any inner lining or silverskin
- Simmer: Cover with water or broth and add aromatics like garlic, onion, and bay leaf
Cooking Times:
- Stovetop: Simmer for 1½–2 hours, until fork-tender
- Pressure cooker: Cook on high for 25–30 minutes
Delicious Ways to Serve Them:
- Sautéed with onions and peppers
- Added to gumbo, jambalaya, or fried rice
- Breaded and fried Southern-style with gravy
- Skewered and grilled with a soy-ginger glaze
💡 Pro Tip: Soaking gizzards in buttermilk or lightly acidulated water (with vinegar) for 1–2 hours before cooking helps enhance tenderness.
🌍 Gizzard Dishes from Around the World
- United States (South): Fried gizzards with hot sauce
- China: Stir-fried with chilies and Sichuan peppercorns
- Nigeria: Spicy, smoky peppered gizzards sold as street food
- Mexico: Mollejas tacos topped with cilantro and lime
- Philippines: Adobong balunbalunan, simmered in vinegar and soy sauce
⚠️ A Few Things to Consider
- Cholesterol: Higher than chicken breast (about 250 mg per 100 g), so moderation is key
- Texture: Properly cooked, they’re pleasantly chewy—similar to calamari
- Quality: Buy from trusted butchers or organic/free-range sources when possible
❤️ Final Thoughts
Chicken gizzards are nutrient-rich, affordable, and environmentally responsible—a humble food hiding in plain sight. While they may not be fashionable, they’ve sustained cultures around the world for generations.
“Good nutrition doesn’t need a trend—it just takes curiosity and respect for the whole animal.” 🐔✨
