Chicken Gizzard

Chicken Gizzard: Nutrition, History and Cooking Guide

The chicken gizzard is the muscular stomach of the bird — a tough, highly active organ that grinds food using small stones and grit the bird has swallowed. Because gizzards are among the most worked muscles in the animal, they are dense, firm, and require long cooking to become tender. They are eaten across a remarkable range of food cultures: in West Africa, gizzards are a prized street food, sold grilled or fried on skewers; in Japan, yakitori gizzard (sunagimo) is a popular grilled chicken skewer speciality; in Brazil, moela (stewed gizzard in tomato sauce) is a widely eaten salgado; in France, gizzards confit in duck fat are a traditional ingredient of the Périgord region, served warm on salads. In Portugal and Mozambique, gizzards are braised in wine and spices as a popular home-cooked dish. Gizzards represent one of the most internationally consumed offal products.

Nutritional Value of Chicken Gizzard

Chicken gizzard provides 94 kcal and 17.7 g of protein per 100 g, with just 2.1 g of fat — very lean. It is an excellent source of iron (including haem iron), zinc, B12, and niacin, making it nutritionally comparable to liver for some key micronutrients while being significantly less rich in vitamin A. The dense muscle tissue provides high-quality complete protein at an extremely low caloric cost.

Health Benefits of Chicken Gizzard

Gizzards are a nutrient-dense, low-fat protein source with particularly good iron and zinc content. They are an economical way to obtain the micronutrients associated with organ meats — particularly haem iron for oxygen transport and zinc for immune function. Their low fat content and high protein make them nutritionally efficient. They are typically inexpensive and widely available, representing excellent nutritional value for money.

How to Select and Store Chicken Gizzard

Chicken gizzards are sold cleaned and ready to cook at most supermarkets and butchers. They should be deep red-brown, firm, and smell clean. Refrigerate for up to two days; freeze for up to three months.

How to Cook Chicken Gizzard

Gizzards must always be cooked thoroughly — they are never served rare. For tender results, simmer in salted water or stock for 60–90 minutes until tender before the final cooking. Confit gizzards slowly in duck fat at 90°C for two hours; they keep refrigerated for weeks under their fat and can be sliced and served warm on green salads. For grilling or stir-frying, pre-cook by simmering first, then finish over high heat. Marinate in soy, garlic, and ginger for Asian-inspired preparations.