Fried Chicken Gizzards Nutrition Facts, Benefits and Concerns

Fried Chicken Gizzards: Nutritional Profile, Benefits and Concerns

Fried chicken gizzards are a popular soul food and bar snack. But what exactly are chicken gizzards and are they healthy? This article explores the nutritional profile, benefits, and drawbacks of eating fried chicken gizzards.

What are Chicken Gizzards?

Chicken gizzards are the muscular stomach or organ of chickens that aids in digestion. Gizzards contain tough, chewy flesh and are considered lean sources of protein.

Other names for chicken gizzards are chicken hearts or chicken livers. However, technically the gizzard is different from the heart and liver.

Gizzards are usually removed from chickens after slaughter, sliced open, cleaned out, and cooked. Frying, breading and deep frying are popular preparation methods.

Basic Nutrients in Fried Chicken Gizzards

Here is the basic nutritional profile of fried chicken gizzards per 100g serving (about 4-5 gizzards):

Calories: 297
Protein: 18g
Fat: 22g
Carbs: 1g
Sugar: 0g
Fiber: 0g
Sodium: 204mg

As you can see, fried chicken gizzards are high in calories, fat and protein compared to many other foods. The protein comes from the gizzard itself, while the fat and calories are added through frying.

6 Potential Benefits of Chicken Gizzards

Here are some of the main benefits this unique soul food offers:

1. High in Protein

Chicken gizzards are packed with protein. A 100g serving provides 18g protein, which is over a third of the daily value. Protein provides amino acids for muscle repair, wound healing, hair, skin and enzyme production.

2. Good Source of Iron

Chicken gizzards supply a decent amount of iron, with almost 20% DV per serving. Iron carries oxygen, aids energy metabolism and supports a healthy immune system. Iron deficiency can cause anemia, fatigue and breathing issues.

3. Provides B Vitamins

Gizzards contain a spectrum of B vitamins including folate, pantothenic acid, niacin and B12. These assist with energy production, brain function, mood, nerve signaling, digestion and red blood cell formation.

4. Contains Zinc and Selenium

Zinc and selenium are two minerals supplied by chicken gizzards. Zinc boosts immunity, wound healing, protein synthesis and DNA formation. Selenium also acts as a potent antioxidant and is vital for thyroid health.

5. Good Source of Choline

Gizzards supply choline, an essential nutrient many people don’t get enough of. Choline is necessary for liver function, nerve signaling, muscle control, memory and brain development.

6. Provides Collagen

Collagen makes up about 1-6% of chicken gizzards. Collagen promotes smooth, youthful skin, flexible joints and injury recovery. It may also help increase muscle mass when combined with exercise.

Potential Drawbacks of Eating Gizzards

Fried chicken gizzards also come with some possible downsides:

High in Saturated Fat and Cholesterol

The heart, liver and gizzards of chickens are high in cholesterol and saturated fat - especially when fried in oil. Too much saturated fat raises LDL (bad) cholesterol, increasing heart disease risk.

May Contain Harmful Compounds

When fried at high temperatures, unhealthy compounds like aldehydes, trans fats, AGEs and HCAs may form. These are tied to inflammation, oxidative damage, insulin resistance and increased cancer risk.

Can Contain Salmonella

Raw chicken livers and gizzards can harbor Salmonella and E. coli bacteria. Thorough cooking eliminates this risk. However, cross-contamination from utensils or uncooked foods poses a concern.

High in Purines

Organ meats contain more purines than muscle meats. Those with gout or kidney problems may need to limit purine intake, as purines form uric acid crystals that lead to pain and damage.

High in Vitamin A

While vitamin A benefits immunity and vision, excessive amounts over time can harm bone health and increase liver toxicity. Chicken livers and gizzards are exceptionally high in preformed vitamin A.

Who Should Limit Gizzard Intake?

Certain individuals may want to eat fried chicken gizzards sparingly, including:

Anyone watching cholesterol or fat intake
People with heart disease or cardiac risk factors
Those with gout or kidney problems
Anyone taking blood thinning medication
People avoiding purine-rich foods
Anyone with vitamin A toxicity risk

Healthier Preparation Methods

Frying provides great flavor but also adds excess fat and calories. Healthier alternatives include:

Baking
Broiling
Grilling
Sautéing in olive oil or avocado oil
Stewing in a broth-based sauce

Coating gizzards in breadcrumbs, flour or panko leads to a crisp texture without deep frying. Avoid high heat cooking methods that can form harmful compounds.

Serving Suggestions and Recipes

Here are some tasty ways to enjoy chicken gizzards:

In stir fries, stews, omelets or scrambled eggs
Added to kebabs or skewers
In chicken salad or pâté
On top of salads or cooked greens
Mixed into rice, quinoa or pasta dishes
In gumbo, jambalaya or chicken noodle soup
On pizza, nachos, in tacos or other appetizers

Explore global recipes like yakitori chicken gizzard skewers, Thai chicken gizzard curry or Mediterranean baked gizzards.

Should You Eat Chicken Gizzards?

Chicken gizzards provide a range of nutrients. However, restraint is wise, especially for fried gizzards high in cholesterol and saturated fat. Enjoy gizzards occasionally as part of a varied, well-rounded diet. Focus on healthier preparations and proper portion sizes.

FAQs

What are chicken gizzards?

Chicken gizzards are the muscular stomach organ that aid digestion in chickens. They contain chewy, meaty flesh and are often fried or cooked in various dishes.

Are fried chicken gizzards healthy?

Fried gizzards are high in protein, iron, B vitamins and minerals. However, frying adds a lot of saturated fat, cholesterol, and potentially harmful compounds. Healthier preparations like baking are recommended.

What are the benefits of eating chicken gizzards?

Gizzards provide protein, iron, zinc, selenium, choline, collagen and B vitamins. These support energy, immunity, metabolism, skin health, digestion, brain function and more.

What are the downsides of chicken gizzards?

Potential downsides include high cholesterol, saturated fat, purines, vitamin A toxicity risk, Salmonella risk if undercooked, and harmful compounds formed from high heat cooking methods.

Who should avoid eating chicken gizzards?

People watching cholesterol, with heart disease, gout, kidney issues, taking blood thinners or avoiding purines may want to limit gizzard intake. Fried gizzards should be eaten in moderation.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.