Often overlooked, chicken gizzards—the muscular part of a chicken’s stomach that helps grind its food—are a traditional staple in Southern, soul food, and cuisines around the world, from Chinese stir-fries to Nigerian stews.
And for good reason: they’re highly nutritious, affordable, and a sustainable way to make use of more of the animal.
Here’s why this humble organ meat deserves a place on your plate:
✅ 1. Extremely High in Protein
Just 1 cup (about 145 g) of cooked chicken gizzards provides roughly 38 g of high-quality protein.
Protein is essential for maintaining muscle mass, supporting recovery, and keeping you strong—especially as you age.
✅ 2. Rich in Iron and B Vitamins
Chicken gizzards are packed with important micronutrients, including:
- Iron: Supports the production of healthy red blood cells and helps transport oxygen throughout the body.
- Vitamin B12: Essential for healthy nerves and red blood cell formation.
- Niacin (B3): Supports energy metabolism and nervous-system function.
- Zinc: Important for immune function, wound healing, and metabolism.
