18 Health Benefits Of Gizzard - Why They Are So Good For You

One food often overlooked in the Western diet is the chicken gizzard, a powerhouse of nutrients. Gizzards are healthy foods that fit into a balanced diet for many African cuisines. Gizzards are not only high in protein but also low in fat, making them an excellent choice for those looking to boost their dietary health.

In this blog post I will discuss 18 incredible health benefits of eating chicken gizzards and show you why they deserve a spot on your plate.

Packed with vitamins like B12 and minerals such as iron and zinc, gizzards support everything from energy levels to immune function. This small but mighty organ meat can aid in weight management, muscle repair, heart health, and more. If you are ready to give your meals a nutritious upgrade.... keep reading!

 

What Are Chicken Gizzards?

 

Chicken gizzards are considered a type of offal or organ meat. While doing my research for this blog post I discovered that along with the heart and liver, they are collectively known as giblets (I've always used the words 'gizzards' & 'giblets' interchangeably).

Gizzards are part of the digestive tract of a chicken and differ from other organ meats as they are high in protein and low in fat. A chicken gizzard is a muscular stomach that uses small stones that the birds eat to pulverize food and facilitate digestion.

 

What Is The Nutritional Value of Chicken Gizzards?

Chicken gizzards pack a powerful nutritional punch in a small package. They are low in fat yet high in protein, making them an excellent choice for those looking to increase their protein intake without adding too many calories.

 

Here is the nutritional profile of 1 cup (145 grams) of simmered chicken gizzards in a table format:

 

Each cup of gizzard meat provides about 40 grams of protein, supporting muscle growth and repair. This organ meats also stand out as an excellent source of iron, zinc, and vitamin B-12, nutrients essential for energy production, maintaining healthy blood cells, and supporting the immune system.

Beyond their impressive macronutrient profile, chicken gizzards offer a range of important vitamins and minerals that contribute to overall health. They contain phosphorus which is vital for healthy bones and teeth. The presence of vitamin B-12 aids not only in brain function but also plays a key role in the formation of red blood cells and DNA synthesis.

For those concerned about mineral intake or dealing with nutrient deficiencies, including gizzard meat in your diet could be beneficial due to its nutrient density and ability to provide substantial amounts of minerals with relatively few calories per serving.

Taste and Texture of Chicken Gizzards

Chicken gizzards have a taste that is different from white chicken meat. Their texture is chewy and the colour of the meat is dark. When cooked, they offer a firmer consistency compared to other cuts, providing a dense and meaty bite.

These characteristics make them versatile for various cooking methods and distinct in flavor. In contrast to other organ meats like liver or heart which have smoother textures, the taste and texture of gizzards lend themselves well to dishes such as stews, curries, stir-fries, or even grilling.

How Gizzards Differ From Other Organ Meats

Gizzards are unique among organ meats due to their lower fat and high protein content. Unlike the liver or heart, which can be higher in fats, gizzards offer a lean source of protein that works well in any diet focused on muscle development and weight management. They pack fewer calories per serving while delivering essential nutrients like iron, zinc, and vitamin B-12.

This nutrient-dense organ meat stands out by providing significant amounts of minerals with each serving. Organ meats are generally known for their nutritional value but gizzards bring something extra to the table with their impressive levels of iron and zinc, crucial for blood production and immune system functions. Their excellent supply of vitamin B-12 further distinguishes them from other options like chicken liver or hearts by supporting energy metabolism more efficiently.

 

Comparison Of  Gizzards To Other Meats

Gizzard meat stands out due to its nutritional profile and benefits compared to other meats. Here's a quick look at how chicken gizzard compares.

 

Aspect	Chicken Gizzard	Other Meats
Nutritional Value	High in protein, low in fat, rich in iron and B vitamins	Varies, but generally higher in fat and lower in specific nutrients
Cholesterol Content	Relatively high	Varies, lean meats may have lower cholesterol
Impact on Weight and Body Composition	Supports weight management due to high protein and low fat	Depends on the type of meat and its preparation
Vitamin B12 Content	Excellent source, crucial for brain health	Present, but levels vary significantly

Health Benefits Of Chicken Gizzards

1. High in Protein

Containing high amounts of protein, chicken gizzards are an excellent source of this essential nutrient, with one cup fulfilling up to 88% of your daily recommended value. Low in fat and rich in protein, they provide few calories per serving, making them a nutritious addition to any diet.

 

"Chicken gizzards are a powerhouse of protein that can contribute significantly to meeting your daily requirements."

 

2. Low Fat Content Organ Meat

A 100 gram serving of cooked chicken gizzards contains:

• 2 grams of total fat
• 0.5 grams of saturated fat
• 0.5 grams of monounsaturated fat
• 0.4 grams of polyunsaturated fat

A 1-cup (145 gram) serving of simmered chicken gizzards contains 3.9 grams of fat. While low in total fat, gizzards do contain small amounts of beneficial unsaturated fats like monounsaturated and polyunsaturated fatty acids. These are important for heart health, brain function, and reducing inflammation. 

Chicken gizzards  are lower in fat compared to some other options like tongue and liver. So  when gizzards are part of a healthy diet and eaten in moderation along with a variety of other lean proteins, fruits, vegetables, and whole grains can be good for you.

3. Rich in Iron

Chicken gizzards are rich in iron, providing 14% of the daily value in just a 3.5-ounce serving. This mineral is essential for preventing iron deficiency and promoting healthy blood circulation. Adding chicken gizzards into your diet can help you meet your body's iron needs, supporting overall health and well-being.

4. Good source of B vitamins

Chicken gizzards are rich in B vitamins, such as riboflavin, magnesium, copper, and manganese. These essential nutrients play a crucial role in energy production, brain function, and overall cell metabolism. By adding chicken gizzards in your diet, you can ensure that you are getting these vital B vitamins to support your body's energy levels and cognitive functions.

5. Promotes Heart Health

Niacin (Vitamin B3) in gizzards can lower cholesterol levels and support heart health. It aids in the production of red blood cells, which is crucial for a healthy circulatory system.

6. Supports Weight Management

Chicken gizzards are an excellent choice for weight management due to their low fat and high protein content. A 100-gram serving of chicken gizzards contains 223 calories, 44.1 grams of protein, and only 3.9 grams of fat. The high protein content in chicken gizzards can help you feel full for longer periods, which can help with your weight loss efforts as this reduces overall calorie intake. Eating chicken gizzards as part of a balanced diet can support weight management goals effectively.

7. Boosts Metabolism

Eating chicken gizzards can boost protein intake and metabolism. Gizzards are an excellent source of protein, which plays a crucial role in muscle function and tissue development. They also contain niacin (Vitamin B3) which supports the body's ability to metabolize macronutrients and improve cholesterol health. 

Gizzards help increase the body's metabolic rate due to their high-protein content, which requires more energy for digestion compared to fats or carbohydrates. This heightened metabolic rate means that your body is burning more calories even at rest, which is helpful for weight management and overall health. These combined benefits make chicken gizzards a valuable addition to your diet.

8. Enhances Immune Function

Transitioning from boosting metabolism, gizzard's positive impact on health extends to enhancing immune function. The high zinc and selenium content found in chicken gizzards plays a crucial role in supporting the body's defense system and promoting overall well-being.

These essential minerals are known for their ability to reduce DNA damage, lower oxidative stress, and boost the immune system. Additionally, zinc found in chicken gizzards facilitates wound healing and is vital for maintaining optimal health.

These key nutrients make chicken gizzards a valuable addition to one’s diet when seeking to support immune function, enhance wound healing, and improve overall health.

9. Aids Digestion

Chicken gizzards, packed with natural fibers, aid in the digestive process by improving bowel movements and preventing constipation. Incorporating chicken gizzards into your diet can support healthy digestion by providing essential fibers for improved bowel regularity and overall digestive health.

10. Provides Essential Amino Acids

Gizzards offer important amino acids for optimal health. The high protein content in gizzards makes them a valuable source of these essential compounds, which contribute to overall well-being. Eating gizzards can help ensure that you get the necessary essential amino acids vital for your health.

11. Increases Satiety Levels

Chicken gizzard contributes to better satiety levels (feeling full), as it is high in protein content. Including chicken gizzard in meals helps regulate appetite and can lead to feeling full and satisfied for longer periods. A 2018 review in the National Journal of Medicine suggests that increasing protein intake from chicken gizzards can promote better satiety and reduced muscle loss, particularly in athletes. The high protein content regulates appetite and contributes to weight management by promoting a feeling of fullness.

12. Improves Bone Strength

Chicken gizzards contain essential minerals like calcium, phosphorus, and magnesium. These minerals play a crucial role in maintaining healthy bones and improving bone strength.  Eating chicken gizzards can contribute to your daily intake of these essential nutrients that are needed for strong and healthy bones.

13. Supports Brain Health

Chicken gizzards support brain health due to their rich content of iron, zinc, and vitamin B-12. These nutrients play a vital role in supporting brain function and overall health. Vitamin B12, found abundantly in chicken gizzards, is essential for healthy red blood cell production and is crucial for proper brain function.

The high nutritional value of chicken gizzards makes them an excellent addition to your diet for promoting cognitive well-being.

14. Regulates Blood Sugar Levels

Chicken gizzards play a role in regulating blood sugar levels due to their low glycemic index. This makes them a preferred choice for individuals aiming to manage or prevent diabetes. Studies have also linked eating gizzards to positive effects on heart health through their impact on blood sugar levels, thereby contributing to overall cardiometabolic well-being.

15. Promotes Muscle Development and Repair

Eating chicken gizzards supports muscle growth and repair. The high-quality protein in gizzards provides essential amino acids, which are crucial for building and repairing muscle tissues. Additionally, chicken gizzards can supply necessary vitamins and minerals like iron, further supporting not only muscle development but overall health as well.

16. Supports Liver Health

Chicken gizzards, along with chicken livers and hearts, provide essential vitamins and minerals that support overall health. They are especially beneficial for our liver health due to their high levels of B vitamins, iron, and protein. These nutrients help maintain a healthy immune system and aid in the body's natural detoxification processes.

Additionally, chicken gizzards contain pantothenic acid, which is known to support liver function by breaking down fats and producing energy. Incorporating these nutritious organ meats into your diet can promote the overall well-being of your liver.

17. Improves Mood

Supporting liver health is crucial for overall well-being, and along with that, chicken gizzards offer another remarkable benefit - they have the potential to improve mood. This is due to their rich content of essential amino acids, including tryptophan. Tryptophan is converted into serotonin in the body, a neurotransmitter known for its role in regulating mood and promoting mental well-being. 

By eating chicken gizzards as part of a balanced diet, people may experience positive effects on their overall mood and cognitive function.

Eating foods rich in essential amino acids like tryptophan can directly impact mental wellness by promoting the production of serotonin in the brain. Chicken gizzards' ability to contribute to a better mood underscores their value as a holistic food choice that goes beyond just meeting daily nutritional needs.

18. Aids in Wound Healing

Chicken gizzards are high in zinc, a vital nutrient that plays a crucial role in wound healing and skin integrity. Consuming chicken gizzards can contribute to the body's ability to repair wounds effectively. Zinc is known for its essential role in supporting a healthy immune system, making it an important element for overall wellness.

Eating foods rich in zinc, such as chicken gizzards, can aid in promoting optimal healing and support skin health. This essential mineral not only helps the body's immune response but also boosts the process of tissue repair, making it an important component for aiding in wound healing and maintaining healthy skin.

How to Use and Prepare Chicken Gizzard

To use and prepare chicken gizzards, I wash them with water and lemon juice. I've found that the best way to cook chicken gizzards is when they are simmered slowly with herbs like bay leaf or mixed herbs.  Slow simmering helps to tenderize the meat and infuse it with a delicious taste.

To tell when they are done, use a fork to check for tenderness - if it easily pierces through, they're ready to be enjoyed. I then fry them until golden brown, giving the gizzards a crispy texture on the outside while keeping them juicy inside. In winter I use chicken gizzards to give my lentil & veggie soups great flavor. When fully cooked, I remove the gizzards from the soup before serving.

Where to Buy Chicken Gizzards

You can purchase chicken gizzards at most grocery stores or butcher shops. They are usually available in the poultry section and can be bought fresh or frozen, depending on your preference.  Sometimes you can find them in the pet food section of your grocery stores but I must confess, I have never bought them when they are displayed in the pet food section. Additionally, you may also find them at local farmers' markets or specialty meat suppliers for a wider selection of options to choose from.

Are There Any Risks and Possible Downsides?

Gizzards are high in cholesterol, which can contribute to the development of heart disease and other cardiovascular problems if eaten in large quantities. Gizzards also are high in fat, particularly saturated fats, which can lead to weight gain and increase the risk of obesity-related health issues.

Due to their tough texture, gizzards may be difficult for some individuals to digest properly, leading to discomfort or digestive problems such as bloating or indigestion. If gizzards are not cooked thoroughly or handled properly during preparation, they pose a risk of bacterial contamination, including foodborne illnesses like salmonella. Choosing organic options and cooking them thoroughly can help mitigate potential downsides.

The higher levels of vitamins and nutrients present in gizzards might be overshadowed by the drawbacks related to overconsumption of saturated fats found in this organ meat. Iit's important to note that the risks are generally low when you eat gizzards in moderation as part of a balanced diet. Additionally, pairing gizzards with fiber-rich foods like vegetables and whole grains can further support overall health. 

Conclusion

In conclusion, chicken gizzards are a nutritious and versatile food option. Their high protein content make them a healthy choice for anyone looking to maintain a balanced diet. Packed with essential vitamins and minerals such as iron, zinc, and Vitamin B12, gizzards offer numerous health benefits, including improved energy levels and muscle strength. Additionally, their ability to keep you full can aid in weight management.

Gizzards also boast few calories per serving while providing significant amounts of beneficial nutrients, making them an ideal addition to any diet seeking wholesome options rich in essential elements.

References:

https://www.sciencedirect.com/science/article/abs/pii/S0045653519310057

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10459134/

https://www.healthline.com/nutrition/organ-meats

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7666813/

https://www.webmd.com/diet/health-benefits-chicken

https://www.urmc.rochester.edu/encyclopedia/content.aspx?contentid=05024-1&contenttypeid=76

https://health.clevelandclinic.org/organ-meat-benefits

https://www.healthline.com/nutrition/organ-meats#TOC_TITLE_HDR_2

https://www.webmd.com/diet/health-benefits-organ-meat