Is it Healthy to Eat Chicken Gizzard?

December 13, 2025 •

2 min read

While often overlooked, chicken gizzards are a nutritional powerhouse, packed with protein and essential vitamins and minerals. This organ meat, a budget-friendly and versatile food, has long been a staple in cuisines worldwide. But is it healthy to eat chicken gizzard and should you consider adding it to your meal plan?

Quick Summary

This guide provides a detailed analysis of chicken gizzards, exploring their nutritional composition, health benefits, and potential risks to help you make an informed dietary choice. It covers their high protein, mineral, and vitamin content, along with proper cooking techniques and considerations for moderate consumption.

Key Points

Rich in Protein: Chicken gizzards are an excellent source of lean, high-quality protein essential for muscle health and satiety.
Mineral Powerhouse: They are packed with vital minerals like iron, zinc, and phosphorus, which support immune function, energy levels, and bone health.
B Vitamin Boost: Gizzards provide high levels of B vitamins, especially B12 and niacin, which are crucial for energy production and neurological health.
Consider Cholesterol and Purines: While beneficial, gizzards are high in cholesterol and purines, so they should be eaten in moderation by those with related health concerns.
Preparation Matters: The healthiness of gizzards depends heavily on preparation; opt for simmering, stewing, or grilling over deep-frying to keep them low in fat.
Proper Handling is Crucial: As with all poultry, thorough cooking to 165°F (74°C) is necessary to ensure safety and prevent foodborne illness.
Affordable Nutrient Source: Chicken gizzards offer a budget-friendly way to add a wide array of nutrients to your diet.

Nutritional Benefits of Chicken Gizzard

Chicken gizzards are a nutrient-dense food offering various health advantages when consumed as part of a balanced diet. They are known for their high protein, low fat, and significant mineral and vitamin content.

Excellent Source of High-Quality Protein

Gizzards are an exceptional source of protein, with a cup (145 grams) of simmered gizzards providing 44.1 grams. Protein is vital for muscle growth and repair, producing enzymes and hormones, and promoting satiety.

Rich in Essential Minerals

Chicken gizzards are a good source of key minerals, including iron, which is crucial for red blood cell production; zinc, which supports immune function and wound healing; and phosphorus, essential for strong bones and teeth.

Packed with B Vitamins

This organ meat is also rich in B vitamins, important for converting food into energy and maintaining overall health. This includes Vitamin B12 for brain and nerve function, Niacin (Vitamin B3) for cardiovascular health, and Riboflavin (Vitamin B2) for energy production.

Potential Health Concerns and How to Mitigate Them

While nutritious, there are considerations to maximize benefits and minimize risks when eating chicken gizzards.

Cholesterol and Purine Content

Gizzards have higher cholesterol and purine levels than leaner chicken cuts. Individuals with high cholesterol or heart disease risk should consume gizzards in moderation. Those with gout or kidney problems should also limit intake due to moderate purine content.

Preparation Method is Key

The cooking method significantly impacts gizzards' healthiness. Healthier methods like boiling, simmering, grilling, or air-frying keep fat and calories low. Deep-frying adds unhealthy fats and calories, while excessive sodium in seasoning can be an issue for those sensitive to salt.

Proper Handling and Sourcing

Safe handling and cooking are critical to prevent foodborne illness. Cook gizzards to an internal temperature of at least 165°F (74°C). Choosing high-quality, pasture-raised chicken may offer more nutrients and be more ethically sourced.

Chicken Gizzard vs. Chicken Breast: A Nutritional Comparison

Here's a comparison between chicken gizzards and chicken breast:


Feature	Chicken Gizzards	Chicken Breast
Protein Content (per 100g)	~18-30g	~31g
Fat Content (per 100g)	Low, ~3-4g	Very Low, ~3.6g
Calories (per 100g)	~94-154 kcal	~165 kcal
Key Vitamins	B12, Niacin, Riboflavin	B3, B6, B5
Key Minerals	High in Iron, Zinc, Phosphorus	Moderate Iron, Zinc, Phosphorus
Cost	Generally more affordable	Higher cost

Conclusion: A Nutritious Addition in Moderation

Is it healthy to eat chicken gizzard? Yes, as part of a balanced diet and prepared healthily. Gizzards are an affordable, nutrient-dense source of protein, iron, zinc, and B vitamins. However, due to higher cholesterol and purine levels, moderation is important, especially for those with certain health conditions. Healthy preparation methods like simmering or stewing allow you to incorporate this organ meat into a healthy lifestyle.

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Frequently Asked Questions

A chicken gizzard is a small, muscular organ from the chicken's digestive tract that grinds food. It is considered a type of offal or organ meat, and when cooked, it has a distinct, meaty flavor and chewy texture.

Yes, chicken gizzards contain a higher amount of cholesterol than leaner cuts like chicken breast. This means that individuals with high cholesterol or heart disease risk factors should consume them in moderation.

Yes, chicken gizzards can support weight loss goals. They are high in protein and low in fat, which helps you feel full longer and can reduce overall calorie intake. The preparation method is crucial; stick to boiling, grilling, or air-frying.

Chicken gizzards are a good source of iron, which is essential for healthy red blood cells and energy production. For individuals prone to anemia, adding gizzards to the diet can help boost iron levels.

Due to their muscular nature, gizzards can be tough. The best methods for tenderness include slow-cooking, simmering, or braising in a flavorful liquid until they become soft.

Individuals with pre-existing conditions like gout, kidney problems, or high cholesterol should be cautious and consume gizzards in moderation, as they contain moderate levels of purines and higher levels of cholesterol.

Both have benefits. Chicken breast is typically leaner with fewer calories. However, gizzards offer a richer profile of certain vitamins and minerals like B12, iron, and zinc. The healthier option depends on individual dietary goals.