Chicken Gizzard: Benefits, Nutrition, and Potential Risks

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When it comes to poultry, there’s one part that’s typically ignored but delivers a nutritional punch: the chicken gizzard. While not as visually appealing as the breast or thigh, the chicken gizzard is a nutritional powerhouse with numerous health advantages.

Gizzards are found in the digestive tract of the birds, this organ with strong digestive juices grinds all the seeds, grains swallowed by birds, as birds don’t have teeth. Gizzards are muscular organs with a chewy texture and a rich, meaty flavor.

In this blog, we will look at chicken gizzard benefits, its nutritional value and why they deserve a place on your plate.

Nutritional Value

Nutritional value of 100 grams of cooked chicken gizzards is as follows:

• Calories: 154 kcal
• Protein: 30 g
• Total Fat: 2.68 g
  • Saturated Fat: 0.67 g
  • Trans Fat: 0.130g
  • Monounsaturated Fat: 0.5 g
  • Polyunsaturated Fat: 0.35 g
• Cholesterol: 370 mg (123% Daily Value (DV))
• Iron: 3.2 mg (18% DV)
• Zinc: 4.4 mg (40% DV)
• Selenium: 41 mcg (75% DV)
• Copper: 0.16 mg (18% DV)
• Phosphorus: 189 mg (15% DV)
• Riboflavin: 0.2 mg (16% DV)
• Niacin: 3.12 mg (20% DV)
• Vitamin B12: 1.04 mcg (43% DV)

Health Benefits

Following are the chicken gizzard benefits for health:

Rich in Protein 

Chicken gizzards are an excellent source of protein.

Whether you’re an athlete looking to build muscle or simply want to maintain muscle mass as you age, chicken gizzards can be a valuable addition to your diet.

A single cup (145 grams) of chopped and cooked chicken gizzard provides an impressive 44 grams of protein.

The high protein content helps support muscle growth and recovery, making them an excellent post-workout option.

May Boost Energy Levels

Thanks to their rich content iron and B-Vitamins, chicken gizzards can also help boost energy levels and combat fatigue.

Iron is a key part of myoglobin that helps support muscle metabolism and healthy connective tissue, a protein that carries oxygen in the muscles.

Iron ensures that muscles receive the oxygen needed for efficient energy production.

Chicken gizzards provide about 18% of the daily value (DV) of iron per 100 grams.

And chicken gizzards also offer 16% of the DV of riboflavin and 20% of the DV of niacin, both of which play crucial role in the energy production.

Consuming iron-rich and B-vitamin rich foods like chicken gizzards can help prevent anemia and enhance energy levels.

May Support Neurological Health

Chicken gizzards are a good source of B vitamins, including niacin (B3) and vitamin B12. These vitamins are crucial for brain health, supporting cognitive function, and preventing neurological disorders.

Long-term deficiency of niacin (vitamin B3) can cause neurological issues like depression and memory loss.

These symptoms improve or go away with niacin intake, showing its importance for brain health. Niacin receptors, found throughout the brain, are also affected in people with Parkinson’s disease.

May Improve Immunological Function

Chicken gizzards are a great source of zinc, which is essential for immunity and defence against various infections.

100 grams of cooked gizzards contain 4.4 mg of zinc offering 40% of the daily value.

Zinc strengthens immunity by supporting skin barriers, promoting the function and activity of immune cells. It also enhances antibody production, regulates inflammation, and helps immune cells fight infections. Zinc deficiency weakens these defenses, making the body more prone to infections.

Including chicken gizzards in your diet can help support immune function and reduce the risk of infections.

May Reduce the Risk of Cancer and Support Chemotherapy 

Chicken gizzards are an excellent source of selenium, an essential mineral that plays a significant role in cancer prevention and treatment due to its antioxidant and anti-inflammatory properties.

Selenium reduces oxidative stress, protects DNA from damage, and enhances immune function, lowering cancer risk. Its role in selenoproteins, such as glutathione peroxidase, helps neutralize free radicals, preventing cellular damage that can lead to cancer.

Studies suggest that higher selenium levels are linked to a reduced risk of certain cancers, including prostate, lung, and colorectal cancer.

Additionally, selenium may enhance the effectiveness of chemotherapy by reducing side effects and promoting apoptosis (programmed cell death) in cancer cells. However, excessive selenium intake can be harmful, making proper dosing essential for its protective benefits.

A single cup (145 grams) of cooked chicken gizzards offer 59.6 micrograms of selenium, which is more than the daily requirement, making it a significant source of this essential mineral.

If you are suffering from cancer or suspect its symptoms, chicken gizzards should not be considered an anti-cancer diet and it is important to consult your doctor.

Recipes with Chicken Gizzard

We have seen chicken gizzard benefits for health, and nutritionally. Chicken gizzards are incredibly versatile, let us look at how we can incorporate it in our diet:

Fried Chicken Gizzards

1. Rinse the chicken gizzards and pat them dry with paper towels.
2. In a bowl, mix flour, salt, pepper, and any other desired seasonings.
3. Dip each gizzard in beaten egg, then coat it evenly with the seasoned flour mixture.
4. Heat oil in a frying pan over medium heat and fry the gizzards until golden brown and crispy on the outside and cooked through on the inside.
5. Serve hot with your favorite dipping sauce or as a side dish with rice or potatoes.

Grilled Chicken Gizzards

1. Marinate the chicken gizzards in a mixture of olive oil, garlic, lemon juice, salt, and herbs like thyme or rosemary for at least 30 minutes.
2. Preheat your grill to medium-high heat.
3. Thread the gizzards onto skewers or place them directly on the grill grates.
4. Grill for 5-7 minutes on each side, or until they are cooked through and have grill marks.
5. Serve hot with grilled vegetables and a side salad for a healthy and flavorful meal.

Chicken Gizzard Stir-Fry

1. Slice the chicken gizzards into thin strips and marinate them in soy sauce, ginger, and garlic for about 15 minutes.
2. Heat oil in a large skillet over high heat.
3. Add the marinated gizzards and stir-fry for 3-4 minutes until browned and cooked thorough.
4. Add your favorite vegetables such as bell peppers, broccoli, and carrots, and continue stir-frying until they are tender-crisp.
5. Serve hot over steamed rice or noodles for a quick and nutritious meal.

Chicken Gizzard Curry

1. In a large pot, heat oil and sauté onions, garlic, and ginger until fragrant.
2. Add diced tomatoes, curry powder, turmeric, and cumin, and cook for a few minutes until the tomatoes break down.
3. Add chicken gizzards and stir to coat them in the spice mixture.
4. Pour in coconut milk and chicken broth, and bring the mixture to a simmer.
5. Cook for 30-40 minutes, or until the gizzards are tender and the sauce has thickened.
6. Serve hot over cooked rice or with naan bread for a flavorful and satisfying meal.

Potential Risks

While chicken gizzards are nutritious, they also come with some risks:

1. High Cholesterol: Chicken gizzards can be high in cholesterol, which may contribute to cardiovascular issues if consumed excessively.
2. High Purine Content: They contain purines, which can contribute to gout or exacerbate existing gout symptoms in susceptible individuals.
3. Potential for Contamination: Like other organ meats, chicken gizzards can harbor bacteria if not cooked thoroughly, leading to foodborne illnesses.
4. Allergic Reactions: Some individuals may have allergic reactions to poultry products, including gizzards.
5. Nutrient Imbalance: Relying heavily on chicken gizzards for nutrition could lead to an imbalance in dietary intake, as they might not provide all essential nutrients needed for a balanced diet.

It’s important to consume chicken gizzards in moderation and ensure they are cooked properly to mitigate these risks.

In Conclusion

Chicken gizzards are a nutritional powerhouse that offers a wide range of health benefits.

From being a rich source of protein and essential nutrients to supporting muscle health, boosting energy levels, and promoting heart and digestive health, chicken gizzard benefits are too much in terms of nutrition and overall health.

However, these benefits based on the nutrients found in chicken gizzards, but keep in mind there aren’t many direct studies on gizzards themselves.

Whether grilled, sautéed, or added to soups and stews, chicken gizzards are a versatile and delicious addition to any diet.

So why not give them a try and reap the numerous chicken gizzard benefits?

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References:

1. U.S. Department of Agriculture FoodData Central
2. National Institutes of Health (NIH) Office of Dietary Supplements Factsheet on Choline, Iron, Riboflavin and Niacin
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