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
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.” 🐔✨