Turkey Gizzard

Turkey Gizzard: Nutrition, History and Cooking Guide

The turkey gizzard is the muscular stomach organ of the bird, used to grind food using stones and grit that the turkey swallows. Turkey gizzards are substantially larger than chicken gizzards and have a denser, chewier texture that requires long cooking to become tender. In the United States, turkey gizzards are most commonly encountered as an ingredient in traditional giblet gravy — the cooking liquid from simmered turkey neck, gizzard, and heart forms the base of the classic Thanksgiving gravy that accompanies the roast bird. In the South of the United States, fried turkey gizzards are a beloved comfort food. In parts of Europe and the Caribbean, turkey gizzard is used in stews and braises. Turkey gizzards are sold in the giblet bag that comes with many whole birds, and are available separately from poultry butchers at low cost.

Nutritional Value of Turkey Gizzard

Turkey gizzard provides 111 kcal and 18.8 g of protein per 100 g, with 3.4 g of fat — very lean. It is a good source of iron, zinc, B12, and niacin. The dense muscle tissue provides high-quality complete protein at very low caloric cost. Its iron content as haem iron makes it nutritionally significant for iron status.

Health Benefits of Turkey Gizzard

Turkey gizzard is a nutrient-dense, lean protein with notably good iron and B12 content. It is inexpensive, widely available, and represents excellent nutritional value. The haem iron is well absorbed and contributes meaningfully to daily iron requirements. Turkey gizzard is a sustainable choice that makes full use of parts of the bird that might otherwise be wasted.

How to Select and Store Turkey Gizzard

Turkey gizzards should be firm, dark red-brown, and smell clean. Refrigerate for up to two days; freeze for up to three months. Trim any excess fat or tough connective tissue from the exterior.

How to Cook Turkey Gizzard

For giblet gravy: simmer gizzard, neck, and heart in stock with onion, celery, and herbs for one to one and a half hours, then strain and use the enriched liquid as the gravy base; chop the gizzard finely and stir back in. For a standalone preparation: simmer in seasoned water for 60–90 minutes until tender, then drain and finish by frying with garlic and herbs, or simmering in a rich tomato sauce. Never eat undercooked gizzard — it must be thoroughly cooked throughout.