Gizzards

Meat

Item Rating: 77/100

1 serving (100 grams) contains 94 calories, 17.7 grams of protein, 2.1 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		223.8
% Daily Value*
Total Fat		5 g	6%
	Saturated Fat	1.4 g	7%
	Polyunsaturated Fat	0 g
Cholesterol		571.4 mg	190%
Sodium		161.9 mg	7%
Total Carbohydrates		0 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		42.1 g	84%
Vitamin D		0 mcg	0%
Calcium		16.7 mg	1%
Iron		6.0 mg	33%
Potassium		564.3 mg	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 45 cal (21.1%)

Protein: 168 cal (78.9%)

Carbs: 0 cal (0.0%)

About Gizzards

Gizzards are a muscular organ found in the digestive system of poultry, such as chickens, ducks, and turkeys. They are often consumed globally in a variety of cuisines, including Southern American, Asian, and African dishes. Known for their chewier texture, gizzards are nutrient-dense and low in calories, making them a favorable choice for health-conscious eaters. Each serving (100g) provides 94 calories and is rich in protein (17.7g per serving), contains minimal fat (2.1g), and is carbohydrate-free, making it ideal for low-carb diets. Gizzards are also a good source of iron (2.5mg per serving) and contain trace amounts of calcium (7mg). Though not rich in vitamins, their high protein content makes them particularly beneficial for muscle building and repair.

Health Benefits

• Gizzards are an excellent source of lean protein, supporting muscle growth and repair with 17.7g of protein per 100g serving.
• High in iron (2.5mg per serving), gizzards aid in the production of red blood cells and can help address iron deficiencies.
• Low in fat (2.1g per serving), gizzards are ideal for heart-healthy diets and weight management.

Dietary Considerations

Allergens: Contains None unless cross-contaminated during processing

Suitable for: High-protein diets, low-carb diets, keto diets, paleo diets

Not suitable for: Vegetarian diets, vegan diets

Selection and Storage

Store raw gizzards in the refrigerator at 40°F or below for up to 1-2 days or freeze for longer storage. Thoroughly wash and cook them to an internal temperature of 165°F before consumption.

Common Questions About Gizzards Nutrition

Are gizzards high in protein?

Yes, gizzards are an excellent source of protein. A 100-gram serving provides about 17.7 grams of protein, making them a great choice for building and maintaining muscle while being relatively low in calories.

Can I eat gizzards on a keto diet?

Yes, gizzards are keto-friendly. They are carbohydrate-free and provide high-quality protein and healthy fats, with only 2.1 grams of fat and 0 carbohydrates per 100 grams.

Are gizzards healthy to eat regularly?

Gizzards are a nutritious choice, offering high protein content, low fat, and essential nutrients like iron, zinc, and selenium. However, they are organ meats, which contain cholesterol (240 mg per 100 grams), so moderate consumption is recommended for those managing their cholesterol levels.

What is a recommended portion size for gizzards?

A recommended portion size for gizzards is about 100 grams (roughly 3.5 ounces), which contains 94 calories. This portion provides significant protein while fitting into many dietary plans without being calorie-dense.

How do gizzards compare to chicken breast in nutrition?

Gizzards are slightly lower in calories and fat than chicken breast but provide similar levels of protein. Chicken breast has around 165 calories and 31 grams of protein per 100 grams, while gizzards have 94 calories and 17.7 grams of protein, making them a lower-calorie alternative with rich flavor.

Data Sources & Scientific References