Chicken gizzards are a nutritious part of the chicken, often overlooked but packed with benefits and a few potential drawbacks. Here’s a detailed look at their health benefits and detriments, as well as their average price per kilogram in the USA.
8 Health Benefits of Chicken Gizzards:
- High in Protein:
- Chicken gizzards are an excellent source of lean protein, which is crucial for muscle growth, repair, and overall body function.
- Rich in Iron:
- They are rich in iron, which helps in the production of hemoglobin and supports oxygen transportation in the blood, preventing anemia.
- Supports Immune Function:
- Gizzards contain zinc, which is essential for immune function, wound healing, and overall metabolic processes.
- Low in Fat:
- While providing high-quality protein, chicken gizzards are relatively low in fat, making them a good option for those on a low-fat diet.
- Good Source of Vitamins:
- Gizzards are packed with B-vitamins like B12, which is essential for red blood cell formation, brain health, and DNA synthesis.
- Collagen Content:
- Gizzards contain collagen, which may support joint and skin health by promoting elasticity and reducing joint pain.
- Rich in Selenium:
- Selenium, found in gizzards, is a potent antioxidant that protects cells from damage and supports thyroid function.
- Weight Management:
- Due to their high protein content and low fat, gizzards can help with satiety, making them a useful food for those looking to manage their weight.
8 Detriments of Chicken Gizzards:
- High in Cholesterol:
- Chicken gizzards are relatively high in cholesterol, which can be a concern for individuals managing heart disease or high cholesterol levels.
- Tough Texture:
- The texture of gizzards can be tough and chewy, which might be unappealing or difficult for some people to digest.
- Potentially High in Sodium (if processed):
- Some pre-packaged gizzards are processed and may contain added sodium, which can be harmful to those with hypertension.
- Possible Contaminants:
- Like other organ meats, gizzards may harbor harmful bacteria if not cooked thoroughly, increasing the risk of foodborne illnesses.
- Purine Content:
- Gizzards are rich in purines, which can exacerbate gout or kidney stones in people sensitive to these compounds.
- Heavy Metal Accumulation:
- Organ meats, including gizzards, may accumulate small amounts of heavy metals from the environment, though the risk is generally low in properly regulated food production.
- Allergic Reactions:
- Some individuals may be allergic to organ meats, potentially leading to digestive discomfort, skin rashes, or other allergic symptoms.
- Limited Availability:
- In some areas, fresh chicken gizzards can be difficult to find, and frozen or processed versions may have reduced nutritional value.
Price per Kilogram in the USA Nigeria :
- The price of chicken gizzards varies depending on the location and whether they are purchased fresh or frozen. On average:
- Price Range: $3 to $5 per kg 5,000 Naira to 7,000 Naira kilogram.
- Fresh Gizzards: Usually on the higher end of the range.
- Frozen Gizzards: Often available for lower prices.
Chicken gizzards can be a healthy addition to the diet if eaten in moderation and prepared properly, but it’s important to be mindful of their cholesterol content and potential health risks.
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Here are 8 benefits you can get from eating chicken gizzards.
1. Its high protein keeps you full
One cup of gizzards has 44.1g of protein or 88% of your DV [*]. For keeping protein counts high to build muscle and extending the feeling of satiety, chicken gizzards are a great choice.
2. Iron and B12 may help with fatigue
When changing diets or dealing with anemia, not getting enough iron and B12 may lead to fatigue. Chicken gizzards provide plenty of both, and iron supports brain function, healthy muscles, and the immune system. B12 also helps with converting the food we eat into energy [*][*].
3. Zinc supports your immune system
The zinc in chicken gizzards supports a healthy immune system and fights infections, along with contributing to wound healing, skin integrity, and DNA/RNA synthesis [*].
4. Niacin improves cholesterol levels
There’s a lot of niacin (also known as Vitamin B3) in chicken gizzards, which helps metabolize macronutrients and improve cholesterol health. It also supports a lot of other functions and areas, including the heart, skin, and the production of neurotransmitters [*].
5. Its riboflavin helps with energy production
Riboflavin, similar to niacin, helps convert macronutrients into energy. It also reduces oxidative stress and fights free radicals with antioxidants.
Keep in mind, because riboflavin is soluble in water, about twice as much riboflavin content is lost in cooking water when boiling gizzards than other methods. So consider doing a buttermilk soak and then sauteing instead of boiling if you are prioritizing riboflavin [*].
6. Phosphorus keeps your bones strong
Phosphorus is a critical mineral responsible for making and keeping bones strong. It also helps keep the kidneys functioning and maintain a good pH balance in the body [*].
7. The collagen in gizzards keeps your skin healthy
Gizzards are full of collagen, which is the protein found in connective tissues, bones, and skin. When we eat collagen, it helps our skin and the general health of our joints [*].
8. Its versatility helps in the kitchen
If you are trying to add more organ meats to your diet, chicken gizzards are a great option because of the sheer number of ways you can make them. From simmering to sauteing to boiling, to frying — to recipes from rich culinary traditions including Korean, Chinese, and Cajun, there is no shortage of ways you can keep your consumption of gizzards varied and exciting.
5 nutritional downsides of eating chicken gizzards
And here are 5 potential nutritional downsides of eating chicken gizzards:
1. More cholesterol than other poultry cuts
Even with its niacin content, chicken gizzards have more cholesterol than other cuts of poultry. If you have high cholesterol or are at a higher risk of cardiovascular disease, consider eating gizzards in moderation [*].
2. Moderate levels of purine
Chicken gizzards contain moderate levels of purines, which are substances that break down into uric acid in the body. High levels of uric acid can contribute to gout or kidney stone formation in people — especially if you have a history of gout or kidney problems [*].
3. Chicken gizzards are usually fried
Frying food has a worse rep than it should have, but the reality is that most fried food is cooked in low-quality vegetable oils that add significant calories and unhealthy fats to a dish. And then you have to dip them in a sauce, right? There’s nothing wrong with eating fried gizzards, but if you’re trying to be healthy, skip the fry and opt for an air-fry or sauteed version instead.
4. Can be high in sodium
Similarly, depending on how it’s made chicken gizzards can be seasoned with a lot of sodium-filled ingredients like rubs, extra salt, and/or salty sauces. If you have sodium sensitivity, consider moderating your intake or opting for lower-sodium chicken gizzard recipes.
5. Bad sourcing leads to antibiotic consumption
Lower-quality chicken may come from farms where antibiotics are used to prioritize growth and resist disease arising from dirty conditions. This can contribute to the development of antibiotic-resistant bacteria, making it harder to treat infections in both the chickens and humans that eat that meat.
Where to buy healthy chicken gizzards
In addition to antibiotic consumption, the quality of the chicken feed also impacts the nutritional value and taste of the chicken. If chickens are fed low-quality grain their entire lives, the meat’s taste and nutritional value pales in comparison to pasture-raised chickens who consume a lot of natural food sources like bugs and other bits picked up from pecking around a pasture.
For example, pasture-raised chicken meat tends to be higher in iron, higher in Omega 3, have a lower Omega 6:3 ratio, and be higher in antioxidants. Pasture-raised eggs also have higher Omega 3s, a lower Omega 6:3 ratio, increased vitamin D, and more antioxidants [*].
Order chicken gizzards from small farmers who prioritize taste and health over profit.
How to add chicken gizzards to your diet
Chicken gizzards are easy to prepare and eat. The cleaning and tenderizing that sometimes turns people off is simple and takes barely any time. Cutting gristle and fat takes just a few minutes, and then tenderizing just involves a buttermilk soak or slow simmer while you prepare other ingredients. Once you do it once, you won’t think it’s difficult at all!
A few of the most common chicken gizzard dishes include:
- Sauteed chicken gizzards over rice
- Chicken gizzard gravy over rice
- Chicken gizzard stew
- Chicken gizzard tacos
- Fried chicken gizzards and creamy ranch
- Sunagimo (Japanese chicken gizzards)
For a more detailed breakdown of all the delicious ways you can add chicken gizzards to your diet, check out these chicken gizzard recipes.
The bottom line on chicken gizzards
Chicken gizzards are a protein-packed, mineral-packed, and generally nutritious type of organ meat. The majority of nutritional downsides come from the way chicken gizzards are typically prepared and sourced, which usually includes cheap gizzards fried in a lot of oil.
But that doesn’t mean you have to eat cheap, fried gizzards! There are so many delicious ways to tap into the amazing nutrition of chicken gizzards without the downsides, so pick up some pasture-raised chicken and get cooking!
