Did You Know That Eating Chicken Gizzards Can Benefit Your Health?
When it comes to chicken, most people immediately think of breast, thighs, or wings. But there’s an underrated part of the bird that deserves a place on your plate—not just for its flavor, but for its health benefits too: the chicken gizzard.
Often overlooked or reserved for traditional recipes, chicken gizzards are gaining popularity among health-conscious eaters and adventurous foodies alike. These small, muscular organs may not sound glamorous, but they pack a serious nutritional punch.
What Are Chicken Gizzards?
Chicken gizzards are part of the bird’s digestive tract—a strong, muscular organ that grinds up food, much like a stomach. In many parts of the world, including Asia, Africa, and the southern U.S., gizzards are a culinary staple, enjoyed in soups, stews, stir-fries, or deep-fried as a savory snack.
Nutritional Benefits of Chicken Gizzards
Don’t let their humble origins fool you. Chicken gizzards are low in fat, high in protein, and loaded with essential nutrients. Here are some standout health benefits:
🥩 1. High in Protein
Protein is crucial for building and repairing tissues, maintaining muscle mass, and supporting overall health. A 3.5-ounce serving of cooked gizzards contains about 30 grams of protein—that’s more than most protein bars!
💪 2. Rich in Iron
Iron helps transport oxygen throughout your body and prevents anemia. Gizzards are a great source of heme iron, which is more easily absorbed by your body than plant-based sources.
🧠 3. Packed with B Vitamins
Chicken gizzards are a good source of Vitamin B12, niacin (B3), and riboflavin (B2)—all essential for energy production, brain health, and proper nerve function.
🫀 4. Supports Heart Health (in moderation)
Although they contain some cholesterol, recent research shows that dietary cholesterol has less of an impact on blood cholesterol than previously believed. When eaten in moderation and as part of a balanced diet, gizzards can be part of a heart-healthy lifestyle.
⚖️ 5. Low in Calories
If you’re watching your weight, chicken gizzards offer a lot of nutrition for few calories—only around 150 calories per 3.5 ounces, depending on how they’re cooked.
How to Cook Chicken Gizzards
Cooking gizzards properly is key—they can be tough if not handled right. Here are a few popular ways to enjoy them:
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