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Chicken gizzards are often overlooked, but they’re one of the most nutritious and affordable cuts of meat. Though considered “offal,” they’re packed with high-quality protein, vitamins, and minerals, making them a smart option for anyone seeking healthy, budget-friendly meals. The gizzard is a strong, muscular organ that helps chickens grind food, giving it a naturally firm texture that becomes tender and flavorful when cooked properly.
A 3-ounce serving offers around 20 grams of protein with very little fat—under 3 grams. Gizzards are also rich in vitamin B12, niacin, iron, zinc, selenium, and choline, which support energy, immunity, and brain function. Their low price makes them especially appealing as food costs rise.
They’re versatile, too: perfect for boiling, slow-cooking, frying, grilling, stir-frying, or adding to soups, tacos, and salads. While they do contain cholesterol and purines, most people can enjoy them as a nutritious, flavorful addition to their diet.
