Chicken Gizzards: The Underrated Superfood You’re Missing Out On

They’re packed with nutrients, insanely affordable, and ridiculously delicious when prepared right.

Yet, so many people ignore them — all because of a single word: offal.

That label — often associated with mystery meats and unappetizing textures — unfairly paints chicken gizzards as something gross, strange, or only for the adventurous.

But here’s the truth:

???? Chicken gizzards are a nutritional powerhouse — a lean, protein-rich, vitamin-dense cut of meat that can fuel your body without draining your wallet.

If you’ve never given them a try, you’re missing out on one of nature’s most underrated culinary and health gems.

Let’s dive into why chicken gizzards deserve a permanent spot on your plate — and how to cook them so they’re tender, flavorful, and downright addictive.

???? What Is a Chicken Gizzard?

Think of the gizzard as a bird’s natural food processor.

Birds don’t have teeth, so instead of chewing, they swallow food whole. It first goes into the crop (a storage pouch), then moves into the gizzard — a thick, muscular organ that grinds up seeds, grains, and even small stones to aid digestion.

Because it works so hard, the gizzard develops dense, lean muscle tissue — which, when cleaned and cooked properly, becomes a rich, savory, and satisfying meat.

And yes — it’s 100% edible and safe to eat.

???? Why You Should Eat Chicken Gizzards (Spoiler: They’re a Superfood)

1. Protein Powerhouse

Just 3 ounces (85g) of cooked chicken gizzards packs around 20 grams of high-quality protein — that’s more than most cuts of chicken breast, pound for pound.

Perfect for:

Muscle building

Post-workout recovery

Keeping you full and energized

And unlike processed protein sources, this one comes naturally.

2. Lean & Heart-Healthy

With less than 3 grams of fat per serving and no carbs, gizzards are one of the leanest meats you can eat.

They’re ideal for:

Low-fat or low-calorie diets

Heart health

Weight management

And unlike fatty cuts, they won’t leave you feeling heavy.

3. Vitamin-Rich for Energy & Brain Health

Gizzards are loaded with B vitamins that your body can’t live without:

Vitamin B12: Crucial for nerve function, red blood cell production, and preventing fatigue

Niacin (B3): Boosts metabolism, supports skin health, and helps maintain cholesterol levels

Choline: Essential for brain health, liver function, and fetal development during pregnancy

One serving delivers a serious nutrient punch — with zero fluff.

4. Iron & Mineral Boost

Gizzards are an excellent source of iron — a mineral vital for preventing anemia and keeping energy levels high.

They also contain:

Zinc – Supports immune function and wound healing

Selenium – A powerful antioxidant that protects cells

Riboflavin (B2), Vitamin C, Magnesium, Copper, and Manganese – All essential for metabolic and cellular health

For anyone prone to iron deficiency — especially women and vegetarians adding meat back into their diet — gizzards can be a game-changer.

5. Crazy Affordable

In a world where chicken breast costs more than ever, gizzards remain a bargain.

You can often buy a whole pound for $2–$4 — sometimes even less.

That’s:

Meal-prep friendly

Budget-friendly

Family-friendly

And they stretch far — whether you’re making stews, stir-fries, or tacos.