Is Eating Chicken Gizzards Good for You? A Nutritional Deep Dive

January 12, 2026 •

2 min read

A single cup of cooked chicken gizzards provides an impressive 88% of your daily value for protein. So, is eating chicken gizzards good for you? This nutrient-dense organ meat, often overlooked, offers more than just a high protein count and is packed with essential vitamins and minerals.

Quick Summary

Chicken gizzards are a high-protein, low-fat source of essential nutrients like B12, iron, and zinc. They offer health benefits when prepared healthily, though moderation is wise due to cholesterol and purine levels.

Key Points

Nutrient-Dense: Gizzards are packed with protein, iron, and vitamin B12.
Lean Protein Source: They are surprisingly low in fat and calories when simmered, making them a good option for weight management.
Immunity Boost: The rich zinc content and other minerals support a healthy immune system.
Heart Health Consideration: Gizzards contain higher cholesterol and should be eaten in moderation, especially by those with cardiovascular concerns.
Avoid Excessive Frying: Health benefits are maximized when gizzards are not deep-fried, which adds unhealthy fats and calories.
Joint Health Support: Gizzards contain connective tissues that are a source of compounds beneficial for joint health.
Budget-Friendly Option: As a cost-effective protein source, gizzards are a great way to eat nutritiously on a budget.

The Nutritional Profile of Chicken Gizzards

Chicken gizzards are a rich source of essential nutrients, including protein, iron, zinc, and vitamin B12. These contribute to functions from energy to immune health.

Comparing Gizzards and Chicken Breast

Both gizzards and chicken breast are lean protein sources, but they differ in micronutrient content. A comparison of key nutrients per 100g reveals:


Nutrient (per 100g)	Chicken Gizzards	Chicken Breast
Calories	154 kcal	165 kcal
Protein	~30g	~31g
Fat	2.7g	3.6g
Iron	3.2mg (High)	1.14mg (Moderate)
Zinc	4.4mg (High)	1.08mg (Moderate)
Vitamin B12	1µg (High)	0.37µg (Low)
Cholesterol	370mg (High)	91mg (Low)

Gizzards are lower in calories and fat while being particularly rich in iron, zinc, and B12.

Health Benefits of Eating Chicken Gizzards

Benefits include supporting muscle growth, boosting energy, enhancing immune function, promoting healthy skin and joints, aiding weight management, and offering an affordable protein source.

Potential Risks and Considerations

Potential risks include high cholesterol and moderate purine levels, which may affect those with cardiovascular issues or gout. The cooking method significantly impacts the health profile, with frying adding unhealthy fats. Sodium content can also vary with preparation.

How to Cook Chicken Gizzards Healthily

To tenderize gizzards, slow-cooking methods like simmering, braising, or stewing are recommended. Air-frying or pressure cooking are also options.

Conclusion: A Nutritious and Affordable Choice

Is eating chicken gizzards good for you? Yes, in moderation and when prepared healthily. They are a cost-effective, nutrient-dense source supporting muscle, energy, and immune health. Be mindful of cholesterol and purine content if you have related health conditions. Slow-cooking is preferable to deep-frying. Consult a healthcare provider for personal advice. For general nutrient requirements, refer to resources like the {Link: National Institutes of Health https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/}.

Frequently Asked Questions

A gizzard has a rich, slightly gamey flavor that is similar to dark meat chicken. Its texture is dense and chewier than muscle meat, especially if not cooked for a long enough time.

Gizzards are higher in cholesterol than other poultry cuts. If you have high cholesterol or other cardiovascular issues, they should be consumed in moderation as part of a balanced diet.

To make gizzards tender, use slow-cooking methods such as simmering, braising, or pressure cooking. These techniques break down the dense muscle fibers, resulting in a more palatable texture.

While chicken breast has a higher protein content per serving, gizzards are also an excellent source of protein and contain more essential vitamins and minerals like iron, zinc, and B12.

Gizzards are high in purines, which can increase uric acid levels in the body. Individuals with a history of gout or kidney problems should be cautious and limit their intake.

The primary risks relate to preparation. To avoid the high calories and fats associated with frying, opt for healthier methods like simmering, braising, or air-frying. Moderating intake is also key.

Gizzards are particularly rich in B vitamins (especially B12), iron, zinc, selenium, and phosphorus. These are all crucial for various bodily functions, including energy production and immune health.