Why Chicken Gizzards Are Worth Eating

A powerhouse of protein, vitamins, and iron, chicken gizzards are healthy, affordable, and packed with flavor.

Often overlooked at the butcher's, squeezed between premium cuts and less popular parts.

But the truth is, chicken gizzards deserve a special place on your plate.

This small part of the bird — categorized among what's known as giblets — might seem simple at first glance.

But behind their firm texture and longer cooking time lies a true nutritional treasure, as well as a budget-friendly ally.

Rich in Protein, Low in Fat — and Full of Benefits

The gizzard is, essentially, a strong muscle. In chickens, it helps grind food.

And precisely for this reason, it's packed with protein and very little fat.

On average, 85 grams of gizzards contain:

• 20g of high-quality protein, ideal for strengthening muscles and boosting energy
• Low in calories, which is great for those managing their weight
• Vitamin B12, essential for the nervous system
• Iron, which fights fatigue and prevents anemia
• Zinc, selenium, and magnesium, which boost immunity
• Choline, an important nutrient for memory and liver function
• And also: niacin (Vitamin B3), beneficial for skin and heart health

In other words: it may not sound fancy, but it offers plenty of nutrients on your plate.

A Healthy (and Very Economical) Option

At a time when food prices continue to rise, gizzards emerge as an excellent alternative to maintain meal quality without breaking the bank.

You can find half a kilo for a very accessible price — often less than R$10.

This makes it a smart choice for diversifying your daily menu, without sacrificing health.

How to Make Gizzards Tender and Irresistible

The key to gizzards lies in their preparation: time and care.

They do have a firmer texture, but when cooked correctly, they become tender and full of flavor. Here are some ideas:

• Slow-cooked with garlic, herbs, and white wine: classic and succulent
• Grilled after a good lemon marinade: light and aromatic
• Sautéed with onions and bell peppers, a truly Brazilian style
• Breaded and crispy, perfect for serving with sauces
• Or even: in warm salads, rustic soups, or creative fillings

With creativity, gizzards can transform from an “overlooked” ingredient into the star of the table.

And for Your Health, Is Everything Good?

Generally, yes. Gizzards are low in saturated fat and can be safely consumed by those aiming for a balanced diet.

However, it's worth remembering: as an organ meat, it contains cholesterol and purines, which should be consumed in moderation by individuals with conditions like gout, for instance.

Nutritionists' advice is simple: consume in moderation and choose organic or free-range poultry whenever possible.

⚡ Fun Fact: In traditional rural cuisine, gizzards were served as a main dish at parties and Sunday lunches. Today, they are re-emerging as a healthy and flavorful option in modern kitchens.

FAQ

Are chicken gizzards good for your health?
Yes. They are rich in protein, B-complex vitamins, iron, and choline — important nutrients for energy, memory, and immunity.

Can people with high cholesterol eat gizzards?
In moderation, yes. They contain cholesterol but are low in saturated fat. The ideal is to consume them occasionally, as part of a balanced diet.

Are gizzards better boiled or fried?
Both methods can be delicious. The important thing is careful preparation, with enough time to tenderize them.

Can cooked gizzards be frozen?
Yes! They freeze well and can be reheated without losing flavor. A great tip for meal prep or leftovers.

The Verdict? Embrace Them Without Fear!

Chicken gizzards are that ingredient that combines practicality with flavor: they're healthy, inexpensive, and surprisingly delicious on the plate.

If you still turn up your nose at them, why not give them another chance?

Sometimes, your next culinary passion is found precisely where you least expect it.