Chicken gizzards are an underrated source of protein and several important nutrients. Learn what may happen when you include them in your diet, their nutritional benefits, and what to consider before eating them regularly.
Did You Know That If You Eat Chicken Gizzards, Your Body Gets More Than You Might Expect?
Chicken gizzards may not be the most popular part of the chicken, but nutritionally, they can be surprisingly valuable. They are a type of organ meat and provide protein, vitamin B12, iron, zinc, selenium, and other nutrients.
If you enjoy them, adding properly cooked chicken gizzards to a balanced diet can provide several nutritional benefits.
1. They provide high-quality protein
Chicken gizzards contain a substantial amount of protein, which your body uses to:
- Maintain and repair muscles
- Produce enzymes and hormones
- Support immune function
- Maintain skin and other tissues
- Keep you feeling satisfied after meals
Because protein needs vary from person to person, gizzards should be considered one possible protein source rather than a special food that everyone needs.
2. They are particularly rich in vitamin B12
Vitamin B12 is important for red blood cell production, normal nerve function, and DNA synthesis.
Animal foods are among the best dietary sources of B12, and organ meats can be especially concentrated sources.
For people who don’t consume many animal products, B12 can be more difficult to obtain from food, although supplementation may sometimes be appropriate depending on the individual.
3. They contain iron
Chicken gizzards provide iron, a mineral needed to make hemoglobin—the protein that helps red blood cells carry oxygen throughout the body.
Adequate iron intake can help support normal energy metabolism and oxygen transport.
However, feeling tired doesn’t automatically mean you need more iron. Persistent fatigue should be evaluated rather than treated with organ meat alone.
4. They contain zinc and selenium
Gizzards also provide minerals such as zinc and selenium.
Zinc contributes to normal immune function, wound healing, and cell growth, while selenium is involved in antioxidant defense and normal thyroid function.
5. They can be a filling food
Because gizzards provide protein and are relatively dense and chewy, they can make a satisfying addition to meals.
How you prepare them matters, though. Deep-frying them or covering them in high-calorie sauces can substantially increase the overall calories, fat, and sodium of the meal.
6. They are an affordable source of nutrients
One reason organ meats have traditionally been popular is their affordability. Chicken gizzards can provide several nutrients without requiring an expensive cut of meat.
They can be added to stews, curries, soups, rice dishes, or cooked with vegetables and spices.
Are chicken gizzards safe to eat?
Yes, when handled and cooked properly.
Raw or undercooked poultry and poultry organs can contain harmful bacteria. Keep raw gizzards refrigerated, prevent them from contaminating other foods, and cook them thoroughly.
People with particular health conditions may also need to pay attention to their intake of organ meats because they can be relatively rich in certain nutrients.
The bottom line
Chicken gizzards aren’t a miracle food, but they are a nutrient-dense protein source that can fit into a healthy diet.
If you enjoy them, eating properly cooked gizzards occasionally can be a practical way to add protein, vitamin B12, iron, zinc, and selenium to your meals. As with any food, variety and overall dietary balance matter more than relying on one ingredient for health.