Gizzards are a part of the bird's digestive system that grinds up tough foods. Cooked and diced gizzards offer a unique taste and texture. With 210 calories per cup, they are a good source of protein and iron.

Apart from nutrition, gizzards are low-cost food items, readily available, and can be prepared in multiple ways.

In this article, we'll dive deep into the world of gizzards, and understand their nutritional and health benefits. We will also discuss their cooking methods and compare them with other poultry parts.

What are gizzards?

Gizzards are muscular, pear-shaped organs found in the digestive system of birds. They are responsible for grinding up tough foods like grains and seeds that are difficult to digest. Gizzards are located between the bird's intestines and the stomach. Most people know gizzards as a culinary ingredient that can be prepared in different ways, such as frying, boiling, or grilling. They have a chewy and slightly rubbery texture, which sets them apart from other poultry parts. Gizzards are commonly used in dishes like stews, soups, curries, and gumbos. They are also a popular snack food in some cultures.

Nutritional value of gizzards

Gizzards are a good source of protein, iron, and other essential nutrients. A cup of cooked, diced gizzards provides 44 grams of protein, which is almost the entire daily value for an adult. Gizzards also contain high amounts of vitamin B12, which helps in the formation of red blood cells and DNA. They are also rich in zinc, which supports the immune system and promotes wound healing. One cup of cooked, diced gizzards contains around 5.5 milligrams of iron, which is 31% of the daily value. Iron is essential for the production of hemoglobin, the main component of red blood cells.

Benefits of eating gizzards

Apart from their nutritional value, gizzards offer numerous health benefits. They are low in fat and high in protein, making them an ideal food for weight loss. Gizzards also contain compounds that help in reducing inflammation in the body. Inflammation is linked to a variety of health problems like heart disease, cancer, and diabetes. Furthermore, gizzards are a natural source of collagen, which supports the health of the skin, nails, and hair. Collagen also helps in maintaining healthy joints and bones.

How to cook gizzards

Gizzards can be cooked in various ways, depending on the recipe and personal preference. The most common methods of preparation are frying, boiling, and grilling. When preparing gizzards, it is essential to clean them thoroughly and remove any impurities like fat, skin, or cartilage. This can be done by soaking them in cold water and then removing any debris with a knife or kitchen shears. To enhance the flavor of gizzards, they can be marinated with spices and herbs like paprika, garlic powder, cumin, or thyme. They can also be cooked with vegetables like onions, carrots, and potatoes, to create a flavorful and nutritious meal.

Gizzards vs other poultry parts

Gizzards are often considered as an offal, or byproduct, of the poultry industry. However, they are rich in protein, iron, and other nutrients that can rival other poultry parts like breast or thigh meat. Compared to other poultry parts, gizzards have a lower fat content and a chewier texture. They are also more affordable and can be prepared in multiple ways. However, gizzards are not for everyone, and some people may find their taste and texture unappealing. It is essential to incorporate them into a balanced diet that includes a variety of protein sources.

Gizzards and cholesterol

Gizzards, like other animal products, contain cholesterol. One cup of cooked, diced gizzards provides approximately 536 milligrams of cholesterol, which is 178% of the daily value. While high cholesterol levels are linked to an increased risk of heart disease, it is essential to note that cholesterol in foods does not have the same effect on blood cholesterol levels as saturated and trans fats. Therefore, gizzards can be eaten as part of a healthy diet in moderate amounts, especially for those who do not have high cholesterol levels. It is essential to balance them with fruits, vegetables, whole grains, and other sources of protein, to achieve optimal health.

Gizzards and protein

Protein is an essential nutrient that is needed for the growth and repair of muscles, tissues, and cells. Gizzards are a rich source of protein, offering almost the entire daily value per cup. Consuming enough protein can support muscle growth and repair, aid in weight loss and increase muscle mass, and improve bone health. Gizzards can be a part of a balanced diet that includes other sources of protein like chicken, beef, fish, eggs, tofu, and beans. They can also be a healthy snack option, especially for those who engage in physical activity.

Gizzards and iron

Iron is a mineral that is essential for the formation of hemoglobin, the main component of red blood cells. Iron deficiency can lead to anemia, a condition characterized by fatigue, weakness, and shortness of breath. Gizzards are an excellent source of iron, offering 31% of the daily value per cup. Consuming enough iron can prevent anemia and support the immune system and cognitive function. However, it is essential to note that excessive iron intake can lead to adverse effects like constipation, nausea, and abdominal pain. Therefore, it is recommended to consume gizzards in moderation, especially for those who have a history of iron overload.

Gizzards and weight loss

Gizzards are a low-fat, high-protein food that can aid in weight loss. Protein has a higher satiety value than fat or carbohydrates, which means it can keep you fuller for longer and reduce hunger cravings. Moreover, gizzards are affordable and versatile, making them an excellent option for those on a budget or with busy lifestyles. Gizzards can be incorporated into a healthy diet that includes other sources of nutrients like fiber, vitamins, and minerals. Eating a balanced diet can support weight loss and prevent chronic diseases like obesity, diabetes, and heart disease.

Gizzards for pets

Gizzards are a popular ingredient in pet food, especially for dogs and cats. They are a good source of protein, iron, and other essential nutrients. However, it is essential to note that gizzards should be cooked thoroughly and without any seasonings or spices, as they can be harmful to pets. Gizzards should also be fed in moderation, as excessive intake can lead to digestive problems like vomiting and diarrhea. If in doubt, it is recommended to consult a veterinarian before feeding your pet gizzards or any other human food.