Chicken Gizzards (Raw) – Nutritional Information
Chicken gizzards, commonly used in various cuisines for their tender texture and rich flavor, offer a lean source of protein while being relatively low in fat. They are an excellent addition to various dishes, from hearty soups to savory stews. Below is the detailed nutritional breakdown for raw chicken gizzards, providing valuable insight into their health benefits:
Nutritional Information (Per 100g of Raw Chicken Gizzards)
| Nutrient | Amount |
|---|---|
| Energy | 94 kcal |
| Protein | 17.66 g |
| Fat | 2.06 g |
| Saturated Fats | 0.529 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 11 mg |
| Iron | 2.49 mg |
| Magnesium | 15 mg |
| Phosphorus | 148 mg |
| Potassium | 237 mg |
| Sodium | 69 mg |
| Zinc | 2.72 mg |
| Copper | 0.116 mcg |
| Manganese | 0.055 mg |
| Selenium | 25.5 mcg |
| Vitamin C | 3.7 mg |
| Thiamin (Vitamin B1) | 0.028 mg |
| Riboflavin (Vitamin B2) | 0.231 mg |
| Niacin (Vitamin B3) | 3.68 mg |
| Vitamin B6 | 0.112 mg |
| Folate | 5 mcg |
| Vitamin B12 | 1.21 mcg |
| Vitamin A | 19 mcg |
| Vitamin E | 0.33 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Chicken Gizzards
Chicken gizzards provide a high protein content (17.66 grams per 100 grams), which is essential for building and repairing tissues, supporting muscle health, and contributing to overall bodily functions. They are notably low in fat, with just 2.06 grams of total fat and only 0.529 grams of saturated fat, making them an excellent choice for those looking for a lean meat option.
Additionally, chicken gizzards are an excellent source of important vitamins and minerals. They provide a significant amount of iron (2.49 mg), which is crucial for red blood cell production and oxygen transport in the body. Phosphorus (148 mg) plays a vital role in maintaining healthy bones and teeth, while potassium (237 mg) helps regulate fluid balance and muscle function. Selenium (25.5 mcg) is known for its antioxidant properties, supporting immune health, and reducing oxidative stress.
These gizzards also supply essential B-vitamins like niacin (3.68 mg) and vitamin B12 (1.21 mcg), both of which are critical for energy production, brain function, and red blood cell formation. The presence of vitamin A (19 mcg) and vitamin C (3.7 mg) offers additional antioxidant benefits, contributing to skin health and immune support.
Allergen Information
Chicken gizzards are generally considered safe for consumption by most individuals. However, as with any poultry product, those with a chicken allergy or sensitivities to certain proteins should avoid consuming them. There are no significant allergens listed in the nutritional breakdown for raw chicken gizzards, but it is always important to ensure proper handling and preparation to avoid cross-contamination with other allergens.
Dietary Preferences
Chicken gizzards fit well into various dietary preferences, such as:
- Low-fat diets: With just 2.06 grams of fat per 100 grams, chicken gizzards are an excellent protein source for those watching their fat intake.
- High-protein diets: Given their high protein content, they are an excellent option for those on a high-protein diet or looking to increase muscle mass.
- Gluten-free diets: Chicken gizzards are naturally gluten-free, making them suitable for individuals with gluten sensitivities or celiac disease.
- Low-carb diets: With zero carbohydrates, they are perfect for those following a low-carb or ketogenic diet.
- Paleo and Whole30: As a minimally processed animal product, chicken gizzards align with the principles of both the Paleo and Whole30 diets.
Tips and Advice for Cooking Chicken Gizzards
- Preparation: Before cooking, ensure that the gizzards are properly cleaned and any excess fat is removed. Some may prefer to tenderize them by marinating or slow cooking to enhance their texture.
- Cooking methods: Chicken gizzards can be braised, fried, or used in stews, soups, and gravies. Their firm texture makes them ideal for slow cooking methods, where they can absorb rich flavors and become tender.
- Flavor pairings: Gizzards pair wonderfully with strong seasonings such as garlic, onion, thyme, and bay leaves. They can also be seasoned with chili and paprika for a spicy kick.
Conclusion
Chicken gizzards offer a lean, nutrient-dense protein option that is versatile and rich in essential vitamins and minerals. Whether you’re looking to create a savory stew, fry them as a crispy snack, or incorporate them into a hearty meal, chicken gizzards are a flavorful and nutritious choice. With their low fat and carbohydrate content, they are also a suitable option for various dietary preferences, from low-fat to high-protein or gluten-free diets. Be sure to explore the many ways you can incorporate this underappreciated ingredient into your culinary repertoire!
