If you haven’t tried pickled, curry, or stewed chicken gizzards, you’re losing out on important nutrients that promote overall health and wellbeing. The gizzard, also called the ventriculus or gigerium, is a small, muscular organ that is present in the digestive tract of some fish and birds. When prepared properly, chicken and turkey gizzards taste fantastic and are packed full of protein, just like other organ meats.
You can find mentions of the term “gizzard” on health and nutrition blogs if you conduct an online search for “chicken intestine benefits” or “organ meat benefits.” This term refers to a tiny muscle that helps birds digest seeds and other foods. Its part of the birds stomach and helps with food breakdown. All birds, including ducks, lambs, chickens and turkeys, have a gizzard.
In Southeast Asia, Eastern Europe, South Africa, and other parts of the world, poultry and turkey gizzards are considered delicacies. In addition to chicken hearts, liver, and kidneys, they are utilized in a wide variety of recipes, such as homemade snacks and soups. They can be grilled, baked, fried, steamed, sautéed, skewered, or combined with sauces and gravies.
This may come as a surprise, but gizzards are some of the healthiest and most nutritious organ meats. Theyre chock-full of protein and low in fat, which makes them ideal for dieters. Their nutritional value, though, depends on how you cook them. A 3. 5-ounce serving of chicken gizzards provides:
Gizzards are also a good source of vitamin C, riboflavin, magnesium, copper and manganese. Plus, theyre carb free and have less than 100 calories per serving. The same amount of simmered gizzards boasts 154 calories, 30 grams of protein, 2. 7 grams of fat and larger doses of selenium, zinc, iron and calcium. If you cook them with oil or butter, the calories will add up.
Chicken liver, by comparison, is slighter higher in fat but packs more nutrients. A 3. 5-ounce serving (cooked) has 167 calories, 6. 5 grams of fat and 24. 5 grams of protein. It has significant amounts of selenium, copper, and iron along with nearly half of the daily required amount of vitamin C, a whopping 267 percent of the daily recommended amount of vitamin A, and large amounts of selenium. Plus, it provides 281 percent of the daily recommended intake of vitamin B12.
The humble turkey gizzard often overlooked in favor of more familiar cuts of meat holds a surprising wealth of nutritional benefits. This muscular organ, responsible for grinding up food in the digestive tract of turkeys, packs a punch when it comes to protein, vitamins, and minerals.
In this article, we’ll delve into the world of turkey gizzards, exploring their nutritional value, potential health benefits, and culinary versatility We’ll answer the question “are turkey gizzards good for you?” and uncover the hidden gem within this often-discarded organ meat
Unveiling the Nutritional Treasure: A Closer Look at Turkey Gizzards
Turkey gizzards are a rich source of protein, boasting a whopping 17.7 grams per 3.5-ounce serving. This makes them a valuable addition to a balanced diet, particularly for individuals seeking to build and maintain muscle mass.
Furthermore, turkey gizzards are remarkably low in fat containing less than one gram per serving. This makes them a lean and healthy option for those watching their calorie intake or managing cholesterol levels.
Beyond their protein and fat content, turkey gizzards are a treasure trove of essential vitamins and minerals. They are an excellent source of:
- Selenium: This trace mineral plays a crucial role in thyroid hormone production, protects against oxidative stress, and supports reproductive health.
- Iron: Essential for red blood cell production and oxygen transport throughout the body, iron deficiency can lead to fatigue and weakness. Turkey gizzards provide a significant amount of iron, helping to prevent deficiency.
- Zinc: This essential mineral supports immune function, wound healing, and cell growth. It also plays a role in maintaining healthy skin, hair, and nails.
- Vitamin B12: Crucial for brain function and red blood cell production, vitamin B12 deficiency can lead to memory problems, fatigue, and depression. Turkey gizzards are a rich source of this essential vitamin.
The Health Benefits of Turkey Gizzards: Beyond the Nutritional Value
The nutritional value of turkey gizzards translates into a range of potential health benefits. These include:
- Weight Management: The high protein content of turkey gizzards can help promote satiety, reducing hunger and aiding in weight management efforts.
- Muscle Building and Maintenance: Protein is essential for building and maintaining muscle mass. The high protein content of turkey gizzards makes them a valuable addition to the diet of athletes and individuals looking to build muscle.
- Boosting Energy Levels: Iron deficiency can lead to fatigue and weakness. The iron content of turkey gizzards can help to prevent iron deficiency and maintain energy levels.
- Supporting Immune Function: The zinc and vitamin B12 content of turkey gizzards contribute to a healthy immune system, helping to protect against infections and diseases.
Culinary Delights: Cooking with Turkey Gizzards
Turkey gizzards are not only nutritious but also surprisingly versatile in the kitchen. They can be prepared in various ways, including:
- Stewed: This classic method involves simmering gizzards in a flavorful broth with vegetables and spices.
- Fried: Gizzards can be dredged in flour or breadcrumbs and pan-fried until crispy.
- Grilled: Skewered gizzards can be grilled over charcoal or gas for a smoky flavor.
- Sautéed: Gizzards can be sautéed with onions, peppers, and other vegetables for a quick and easy meal.
Turkey gizzards, often overlooked as a culinary and nutritional option, offer a surprising array of benefits. They are a rich source of protein, low in fat, and packed with essential vitamins and minerals.
Whether you’re looking to build muscle, boost your energy levels, or simply add a new and flavorful ingredient to your diet, turkey gizzards are a healthy and delicious choice. So next time you’re at the butcher shop, consider giving these often-discarded organs a try. You might just discover a new favorite food that’s both good for you and your taste buds.
Boost Your Energy Naturally
If youre feeling tired and worn out, iron deficiency might be the culprit. This mineral supports cellular health, boosts immune function and helps deliver oxygen to your muscles. A diet low in iron may lead to anemia, which causes weakness and fatigue, brittle nails, headaches, arrhythmia, poor mental focus, chest pain and irregular heartbeat, among other symptoms.
One serving of gizzards provides 18 percent of the daily recommended iron intake, making it easier to get this mineral in your diet. It also boasts large doses of zinc, magnesium, B-complex vitamins and other nutrients that keep your body functioning optimally. Low vitamin B12 levels, for example, may cause anemia and fatigue. Consider eating organ meats more often to prevent nutrient deficiencies and restore your energy.
Are Gizzards Really Healthy?
Rich in protein and minerals, gizzards can be a healthy addition to most diets. Selenium, for example, may protect against breast, bladder, lung, prostate and skin cancer, according to a 2016 meta-analysis published in Scientific Reports. This mineral aids in the production of thyroid hormones, protects against oxidative stress and supports reproductive health.
If youre trying to lose weight, look no further. Due to their high protein content, gizzards curb hunger and help you burn more calories throughout the day. In 2016, the Journal of the Academy of Nutrition and Dietetics published the results of five studies showing that high-protein diets increase fullness. This nutrient may also help prevent obesity and reduce visceral fat.
Gizzards also contain vitamin B12, which plays a key role in brain function and supports the production of red blood cells. As the National Institutes of Health points out, vitamin B12 deficiency is more common in vegans, seniors and people with anemia or gastrointestinal disorders. If left unaddressed, it may lead to memory problems, dementia, depression and fatigue. Organ meats are particularly high in this nutrient.
Are turkey gizzards healthy?
FAQ
Are turkey gizzards high in cholesterol?
How often should you eat gizzards?
Are there any benefits to eating gizzards?
How unhealthy are fried gizzards?
Are turkey gizzards healthy?
turkey gizzards are a delicious and nutritious way to add variety to your meals. They are high in protein and low in fat, and they can be cooked in a variety of ways. Whether you fry, grill, or bake them, turkey gizzards are sure to be a hit with your family and friends.
What are the health benefits of ground turkey?
Ground turkey has multiple benefits. It is a good source of minerals, and B vitamins, rich in proteins, low in fat and it is lower in calories than common turkey.
Are cooked gizzards good for You?
A single serving of cooked gizzards delivers 61 percent of the daily recommended protein intake, making it easier to stay lean. According to a 2018 review featured in the journal Nutrients, athletes can achieve better satiety and reduce muscle loss by increasing their protein intake.
Are turkey gizzards a good protein source?
Whether you fry, grill, or bake them, turkey gizzards are sure to be a hit with your family and friends. So next time you’re looking for a new protein source, give turkey gizzards a try!