Home / Ingredients / Protein / chicken gizzards

Protein1 recipes

chicken gizzards.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

chicken gizzardraw chicken gizzard

Recipes with chicken gizzards + Add to pantry

SERVING

CALORIES

PROTEIN

17.7g

CARBS

FAT

2.1g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories94kcal—

Protein17.7g35%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat2.1g3%

Saturated fat0.50g3%

Trans fat0g—

Cholesterol240mg80%

Water78.7g—

MINERALS

Sodium69mg3%

Potassium237mg5%

Calcium11mg1%

Iron2.5mg14%

Magnesium15mg4%

Phosphorus148mg12%

Zinc2.7mg25%

Copper0.10mg11%

Manganese0.04mg2%

Selenium25.5µg46%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.10mg1%

Vitamin K0µg0%

Thiamin (B1)0.02mg2%

Riboflavin (B2)0.23mg18%

Niacin (B3)3.7mg23%

Pantothenic acid (B5)0.60mg12%

Vitamin B60.10mg6%

Folate (B9)4.0µg1%

Vitamin B121.2µg50%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup145g

1 tablespoon9.1g

1 teaspoon3g

1 oz28.4g

1 lb453.6g

1 ml0.6g

1 liter604.2g

1 piece25g

HEALTH BENEFITS

Why eat it.

✓Excellent source of high-quality protein, essential for muscle building and repair.
✓Rich in Vitamin B12, which supports nerve function and the formation of red blood cells.
✓High in essential minerals like iron for preventing anemia, zinc for immune support, and selenium, a powerful antioxidant.
✓Low in fat and calories compared to many other cuts of meat, making it a lean protein option.

COOKING TIPS

In the kitchen.

1Clean gizzards thoroughly before cooking by trimming any excess fat or silverskin and rinsing well.
2Due to their tough, muscular texture, gizzards benefit from slow, moist-heat cooking methods like simmering, braising, or pressure cooking to become tender.
3After tenderizing by boiling or simmering, they can be sliced and fried, grilled, or added to stews and soups.
4Marinating gizzards for several hours in an acidic mixture (like vinegar or citrus juice) can help to tenderize them and infuse flavor.

STORAGE

Keep it fresh.

Store fresh chicken gizzards in the coldest part of the refrigerator (at or below 40°F / 4°C) and cook within 1-2 days.
For long-term storage, freeze gizzards in an airtight container or heavy-duty freezer bag for up to 4 months for best quality.

FAQ

Frequently asked questions.

Are chicken gizzards healthy?

Yes, chicken gizzards are a nutrient-dense, lean protein source. They are low in fat and calories while providing significant amounts of Vitamin B12, iron, and zinc, which support energy levels and immune health.

How much protein is in chicken gizzards?

Chicken gizzards are an excellent protein source, containing approximately 17.7 grams of protein per 100-gram serving. This makes them highly effective for muscle repair and maintenance while remaining low in calories.

Are chicken gizzards high in cholesterol?

Like most organ meats, chicken gizzards are relatively high in cholesterol, containing about 240mg per 100g. While they are lean and high in protein, individuals monitoring their cholesterol levels should consume them in moderation.

Are chicken gizzards keto-friendly?

Yes, chicken gizzards are very keto-friendly as they contain 0 grams of carbohydrates. They provide high-quality protein and essential minerals without impacting blood sugar levels, though you should be mindful of how they are breaded or sauced.

Are chicken gizzards gluten-free?

Naturally, chicken gizzards are gluten-free. However, they are frequently served breaded or deep-fried in commercial kitchens, so it is important to check the preparation method if you have a gluten sensitivity.

How do you make chicken gizzards tender?

Because gizzards are a strong muscle, they can be tough if cooked quickly. The best way to make them tender is to simmer or braise them slowly in liquid for 1 to 2 hours before finishing them with a sear or fry.

What do chicken gizzards taste like?

Chicken gizzards have a flavor similar to dark meat chicken but with a more intense, slightly gamey undertone. Their texture is their most distinct feature, being firm, chewy, and somewhat similar to the texture of a clam.

Do I need to clean chicken gizzards before cooking?

Most store-bought gizzards are pre-cleaned, but you should still rinse them and check for any remaining yellow inner lining or grit. Removing the tough silvery skin (silverskin) with a sharp knife can also help improve the final texture.

How long do chicken gizzards last in the refrigerator?

Raw chicken gizzards should be stored in the coldest part of the refrigerator and used within 1 to 2 days of purchase. For longer storage, they can be frozen for up to 4 months without significant loss of quality.

Are chicken gizzards good for weight loss?

Yes, they are an excellent choice for weight loss because they are very low in calories (94 per 100g) and high in protein. The high protein content helps promote satiety, which can help reduce overall calorie intake throughout the day.

RECIPES