Did You Know? Chicken Gizzards Are a Nutritional Powerhouse Worth Trying
When most people think of chicken, they picture breasts or thighs—but one of the most nutritious parts of the bird is often left behind. Chicken gizzards, a humble and inexpensive cut, have been enjoyed in traditional cuisines around the world for generations, yet many home cooks still overlook them. Rich in protein, iron, and essential vitamins, they offer an impressive nutritional profile that rivals far more popular cuts of meat.
1.
Did You Know? Chicken Gizzards Are a Nutritional Powerhouse Worth Trying
Often overlooked in favor of breasts or thighs, chicken gizzards—the muscular part of a bird’s stomach that grinds food—are having a well-deserved moment. Packed with protein, iron, and essential nutrients, they’re a staple in global cuisines (from Southern U.S. soul food to Nigerian stews and Chinese stir-fries) and a budget-friendly superfood hiding in plain sight.
Here’s why you might want to give them a try.
Why Chicken Gizzards Are a Nutritional Powerhouse
1. Extremely High in Protein
22g of complete protein per 3.5 oz
(100g)—comparable to chicken breast.
Contains all 9 essential amino acids for muscle repair and satiety.
2. Rich in Iron (More Than Beef!)
~4–6 mg of iron per serving—about 25–35% of your daily needs.
Helps prevent fatigue and supports oxygen transport in the blood.
Note: It’s heme iron (from animal sources), which is more easily absorbed than plant-based iron.
3. Excellent Source of B Vitamins
Especially B12 (crucial for nerve function and energy) and niacin (B3) (supports metabolism).
Just 3.5 oz provides over 100% of your daily B12 needs.
4. Packed with Selenium & Zinc
Selenium: A powerful antioxidant that supports thyroid health.
Zinc: Boosts immunity and wound healing.
5. Low in Fat & Calories
Only ~150 calories and 3g fat per 3.5 oz (when cooked without added fat).
Leaner than dark meat—and far more nutrient-dense.
How Cultures Around the World Enjoy Gizzards
Southern U.S.: Fried crispy with cornmeal, served with gravy or hot sauce.
Nigeria: Simmered in spicy pepper soup or stewed with tomatoes and peppers.
China: Stir-fried with garlic, ginger, and chilies.
Mexico: Used in menudo or grilled as street food (mollejas).
How to Cook Chicken Gizzards (So They’re Tender, Not Tough)
Gizzards are dense by nature—but with proper prep, they become tender, flavorful, and deeply satisfying.
Step 1: Clean & Trim
Rinse well; remove any yellow membrane or grit.
Pat dry.
Step 2: Tenderize (Key Step!)
Simmer first: Cover with water or broth; add bay leaf, onion, garlic.
Cook gently for 45–60 minutes until fork-tender.
Drain and slice or leave whole.
Step 3: Finish with Flavor
Sauté: In butter or oil with garlic and herbs.
Fry: Dredge in seasoned flour and pan-fry until golden.
Tap the p.hoto to v.iew the full r.ecipe.
