Turkey Gizzard (Raw)
Turkey gizzards are a flavorful and nutritious organ meat that offers an excellent source of protein, vitamins, and minerals. Rich in essential nutrients, these gizzards are often used in various cuisines worldwide, offering both versatility and depth to dishes ranging from stews and soups to stuffing and grilled recipes.
Nutritional Breakdown for Raw Turkey Gizzard
| Nutrient | Amount per 100g |
|---|---|
| Energy | 111 kcal |
| Protein | 18.8 g |
| Fat | 3.37 g |
| Saturated Fat | 0.93 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 16.0 mg |
| Iron | 2.78 mg |
| Magnesium | 19.0 mg |
| Phosphorus | 164.0 mg |
| Potassium | 185.0 mg |
| Sodium | 147.0 mg |
| Zinc | 3.03 mg |
| Copper | 0.22 mcg |
| Manganese | 0.085 mg |
| Selenium | 28.8 mcg |
| Vitamin C | 6.2 mg |
| Thiamin (B1) | 0.061 mg |
| Riboflavin (B2) | 0.327 mg |
| Niacin (B3) | 6.233 mg |
| Vitamin B6 | 0.198 mg |
| Folate | 6.0 mcg |
| Vitamin B12 | 3.61 mcg |
| Vitamin A | 46.0 mcg |
| Vitamin E | 0.22 mg |
| Vitamin D2 | 0.5 mcg |
Health Benefits of Turkey Gizzards
Turkey gizzards are an excellent source of high-quality protein, making them a great choice for building and repairing tissues. These gizzards are low in carbohydrates, making them suitable for low-carb and keto diets, while providing essential vitamins and minerals to support overall health.
- Rich in Iron: At 2.78 mg per 100 grams, turkey gizzards provide a significant amount of iron, which is essential for the production of red blood cells and maintaining healthy blood circulation.
- Packed with Protein: With 18.8 grams of protein per 100 grams, turkey gizzards are an outstanding source of this macronutrient, which is vital for muscle development, immune system function, and enzymatic processes.
- Boosts Immune Health: The selenium content (28.8 mcg) plays a critical role in enhancing immune function, while vitamin C (6.2 mg) helps with the absorption of iron and supports the immune system.
- Supports Metabolism: B vitamins, including niacin (6.23 mg), riboflavin (0.33 mg), and vitamin B12 (3.61 mcg), are important for energy production and the efficient metabolism of fats, proteins, and carbohydrates.
- Bone Health: With phosphorus (164 mg) and calcium (16 mg), turkey gizzards contribute to bone strength and density, supporting the development and maintenance of healthy bones and teeth.
Dietary Preferences
Turkey gizzards are suitable for a wide range of dietary preferences, including:
- Low-Carb and Keto-Friendly: With no carbohydrates or sugars, turkey gizzards fit seamlessly into low-carb or ketogenic diets.
- High-Protein: Ideal for those on high-protein diets, such as athletes, bodybuilders, or anyone looking to increase their protein intake.
- Naturally Gluten-Free: Perfect for individuals with celiac disease or gluten intolerance.
- Rich in Iron: Suitable for individuals with iron deficiencies, including those suffering from anemia.
Cooking Tips
Turkey gizzards can be prepared in a variety of ways, each enhancing their unique flavor. Whether you’re simmering them in a hearty stew, grilling them for a smoky finish, or slow-cooking them to tender perfection, turkey gizzards can be a delicious and nutrient-packed addition to any meal.
- Grilling or Roasting: Turkey gizzards can be marinated in your favorite spices or herbs and grilled or roasted until golden and crispy.
- Slow Cooking: For a tender texture, slow cook turkey gizzards in a flavorful broth or sauce for a melt-in-your-mouth result.
- Stir-Frying or Sautéing: Quick stir-frying in a hot pan with vegetables and spices can add a nice crispy texture on the outside while keeping the inside moist.
Conclusion
Turkey gizzards are an often overlooked yet highly nutritious ingredient that can add depth, protein, and essential vitamins and minerals to your meals. Whether you’re following a low-carb diet, looking to increase your iron intake, or simply craving a tasty, protein-packed dish, turkey gizzards are an excellent choice. Versatile in the kitchen and rich in health benefits, these gizzards deserve a place in your cooking repertoire. So next time you’re looking to experiment in the kitchen, consider turkey gizzards—they offer a satisfying and nutritious option that will leave your taste buds delighted.
