Are Chicken Gizzards Healthy?

A gizzard is an organ found in the digestive tract of a chicken. Similar to a stomach, the gizzard is used to grind up the foods the bird eats. Gizzards are considered a delicacy in certain cultures, and provide a healthy dose of certain vitamins and minerals. There are drawbacks to eating chicken gizzards, which decreases their nutritional value.

Fat and Cholesterol

A 100-gram serving of chicken gizzards, which is equal to about 3.5 ounces, contains 2.68 grams of total fat, less than 1 gram of which is saturated. If you are looking for lower fat ways to add protein to your diet, chicken gizzards are a healthier option than high-fat cuts of beef or pork. The same serving of chicken gizzards also has 370 milligrams of cholesterol, which is significantly more than the 300 milligrams or less you should limit yourself to each day. A diet low in saturated fat and cholesterol can reduce your risk of heart disease, stroke and certain types of cancer.

Protein

A serving of gizzards contains a hefty dose of protein, a nutrient necessary for energy production. Protein also helps to replenish the cells that make up your muscles and tissues. For every 20 pounds that you weigh, you should eat 8 grams of protein, the Harvard School of Public Health reports. A 3.5-ounce serving of chicken gizzards provides 30.39 grams toward that goal.

Nutrients

A 3.5-ounce serving of chicken gizzards supplies you with 3.19 milligrams of iron and 4.42 milligrams of zinc. Women need 18 milligrams of iron and 8 milligrams of zinc each day. Men need 8 milligrams of iron and 11 milligrams of zinc on a daily basis. These nutrients support a healthy immune system, promote wound healing and aid in cell division. You also get 1.04 micrograms of the 2.4 micrograms of vitamin B12 you need each day. Vitamin B12 is essential for a healthy immune system and for proper neurological function.

Tips

Make chicken gizzards an occasional part of your diet because they are so high in cholesterol. Slice cooked chicken gizzards into a bowl of stew or vegetable soup. Saute chicken gizzards with olive oil and onions and add to cooked noodles for a quick meal high in protein. Grill gizzards with fresh vegetables for a nutrient-dense meal that supplies fiber, potassium and vitamin A.