Chicken Gizzard Nutrition Calculator
Calculate gizzard nutrition by cooking method. Compare iron, zinc, selenium, B12, and protein content per serving.
Data Source: USDA FoodData Central (FDC #171076, #171623). Gizzards are nutrient-dense organ meats high in iron, zinc, selenium, and B12.
Quick Portions
Method Comparison (per 100g)
| Method | Cal | Protein | Fat |
|---|---|---|---|
| Raw | 94 | 17.7g | 2.1g |
| Simmered (Boiled) | 154 | 30.4g | 2.7g |
| Pan-Fried | 181 | 28.8g | 5.9g |
| Deep-Fried | 233 | 25.5g | 11.2g |
| Grilled | 162 | 30g | 3.5g |
| Slow-Cooked (Stewed) | 148 | 29.5g | 2.5g |
Chicken Gizzard (Simmered (Boiled))
Key Micronutrients
Gizzard vs Chicken Breast (per 100g cooked)
Chicken Gizzard Nutrition by Cooking Method (per 100g)
| Method | Cal | Protein | Fat | Iron | Zinc | Selenium | B12 | Na |
|---|---|---|---|---|---|---|---|---|
| Raw | 94 | 17.7g | 2.1g | 2.5mg | 2.7mg | 25.5mcg | 1.2mcg | 69mg |
| Simmered (Boiled) | 154 | 30.4g | 2.7g | 3.2mg | 4.4mg | 36.8mcg | 1.7mcg | 56mg |
| Pan-Fried | 181 | 28.8g | 5.9g | 3mg | 4.2mg | 34.5mcg | 1.6mcg | 72mg |
| Deep-Fried | 233 | 25.5g | 11.2g | 2.8mg | 3.9mg | 30mcg | 1.4mcg | 310mg |
| Grilled | 162 | 30g | 3.5g | 3.1mg | 4.3mg | 35.5mcg | 1.6mcg | 60mg |
| Slow-Cooked (Stewed) | 148 | 29.5g | 2.5g | 3.3mg | 4.5mg | 37mcg | 1.8mcg | 50mg |
Frequently Asked Questions
Are chicken gizzards healthy?
Yes. Chicken gizzards are nutrient-dense organ meats high in protein (30g/100g cooked), iron (3.2mg, 18% DV), zinc (4.4mg, 40% DV), selenium (37mcg, 67% DV), and vitamin B12 (1.7mcg, 71% DV). They are very low in fat when simmered.
How many calories are in chicken gizzards?
Simmered chicken gizzards have 154 calories per 100g with 30.4g protein and only 2.7g fat. Deep-fried gizzards have 233 calories per 100g. Cooking method significantly affects calorie content.
What nutrients are chicken gizzards high in?
Chicken gizzards are exceptionally high in: protein (30g), selenium (67% DV), zinc (40% DV), vitamin B12 (71% DV), iron (18% DV), and phosphorus (15% DV) per 100g simmered. They are also very lean.
Are gizzards high in cholesterol?
Yes. Chicken gizzards contain 370mg cholesterol per 100g cooked (123% DV). This is higher than most muscle meats. Current dietary guidelines removed specific cholesterol limits, but those with cardiovascular concerns should consult their healthcare provider.
How do you cook chicken gizzards?
Simmer in water for 1–2 hours until tender (they start tough). Alternatively: pressure cook for 30 minutes, slow cook for 4–6 hours, or pan-fry after pre-boiling. Gizzards need long cooking times to become tender due to their dense muscle structure.
What is a chicken gizzard?
A gizzard is a muscular organ in a chicken's digestive system that grinds food (since birds lack teeth). It is a thick, dense muscle that is lean, high in protein, and a traditional food in many cuisines worldwide including Southern US, Asian, African, and Latin American cooking.
Are chicken gizzards good for building muscle?
Excellent. With 30g protein per 100g (cooked), minimal fat, and rich micronutrient content (iron, zinc, B12 — all critical for muscle function), gizzards are one of the most protein-dense, affordable animal proteins available.
How do gizzards compare to chicken breast nutritionally?
Per 100g cooked: Gizzards have similar protein (30g vs 31g) but much more iron (3.2mg vs 1.0mg), zinc (4.4mg vs 1.0mg), B12 (1.7mcg vs 0.3mcg), and selenium (37mcg vs 28mcg). Gizzards have higher cholesterol (370mg vs 85mg).
Are chicken gizzards high in iron?
Yes. Cooked gizzards provide 3.2mg iron per 100g (18% DV). This is 3x more iron than chicken breast and comparable to red meat. The iron is heme iron, which is 15–35% bioavailable — much higher than plant-based non-heme iron.
Can you eat chicken gizzards every day?
Gizzards are safe for regular consumption as part of a varied diet. Their high cholesterol content (370mg/100g) means moderate portion sizes (100–150g) are sensible. They are nutritionally excellent — high protein, low fat, rich in minerals.
How much do chicken gizzards cost?
Chicken gizzards are among the cheapest animal proteins: $2–4 per pound ($4.40–8.80/kg) in most markets. They provide approximately 30g protein per 100g at a fraction of the cost of chicken breast, making them exceptional budget protein.
Are chicken gizzards processed meat?
No. Fresh chicken gizzards are organ meat (offal), not processed meat. They are a whole food that is simply cleaned and packaged. However, pre-seasoned, breaded, or pickled gizzard products would be considered minimally processed.
What does a chicken gizzard taste like?
Gizzards have a rich, slightly gamey flavor similar to dark meat but more intense. The texture is dense and chewy (similar to a well-done steak) when properly cooked. When undercooked, they are unpleasantly tough and rubbery.
How much selenium is in chicken gizzards?
Cooked gizzards provide 36.8mcg selenium per 100g — 67% of the daily value. Selenium supports thyroid function, immune health, and acts as an antioxidant. Gizzards are one of the richest food sources of selenium available.
Are chicken gizzards good for dogs?
Yes. Cooked (unseasoned) chicken gizzards are a popular, healthy dog treat — high in protein and glucosamine. Feed in moderation based on dog size. Never feed raw gizzards due to bacterial risk. Avoid seasoned or fried gizzards for pets.
How long do chicken gizzards last in the fridge?
Raw gizzards: 1–2 days in the refrigerator. Cooked gizzards: 3–4 days refrigerated in an airtight container. Frozen (raw or cooked): 3–4 months for best quality. Always cook to 165°F (74°C) internal temperature.
Are chicken gizzards keto-friendly?
Yes. Gizzards have 0g carbs, high protein, and low fat — they fit perfectly into ketogenic diets. They are one of the most keto-friendly animal proteins available, though their low fat content means you may need to add fats from other sources.
What is the protein-to-calorie ratio of gizzards?
Simmered gizzards have an exceptional protein density: 30.4g protein per 154 calories (19.7g protein per 100 calories). This is comparable to chicken breast (18.8g per 100 cal) and better than most protein sources.
Do chicken gizzards have collagen?
Yes. Gizzards contain connective tissue rich in collagen, which breaks down during long cooking into gelatin. This is why simmered/stewed gizzards become tender and have a slightly gelatinous texture. The collagen content supports joint and skin health.
How are fried chicken gizzards different nutritionally?
Deep-fried gizzards have 233 calories (vs 154 simmered), 11.2g fat (vs 2.7g), and higher sodium (310mg vs 56mg) per 100g. Frying adds significant calories from oil absorption and often includes a breaded coating that adds carbs.
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Disclaimer: Nutrition values based on USDA FoodData Central. Actual values vary by preparation, portion size, and cooking oil used. This tool is for informational purposes only, not medical advice.