Chicken Gizzards Are Rich in Protein and Iron, but How Safe Are They to Eat? An IPB University Expert Offers Recommendations
Chicken gizzards can be a nutritious food choice, as they are rich in protein, iron, vitamin B12, and zinc. However, they also contain relatively high levels of cholesterol. So, how should this type of organ meat be consumed?
Rich in Protein and Minerals
Muhammad Aries, SP, MSi, a lecturer in the Nutrition Science Study Program at the Faculty of Medicine and Nutrition (FKGiz), IPB University, explained that despite being classified as organ meat, chicken gizzards still offer good nutritional value, particularly in terms of protein and several minerals. Compared with many other types of organ meat, gizzards are relatively high in protein and low in total fat.
“Chicken gizzards can be considered a highly nutritious food. Per 100 grams of cooked chicken gizzards, there are approximately 30,4 grams of protein, 3,2 milligrams of iron, 1 microgram of vitamin B12, and 4,4 milligrams of zinc,” he explained.
According to him, these nutrients help support body tissue formation, red blood cell production, nerve function, and the immune system.
Beware of High Cholesterol
Nevertheless, Aries emphasized that being “highly nutritious” does not mean chicken gizzards are ideal for unrestricted consumption. This is because they also contain high levels of cholesterol.
“Chicken gizzards contain relatively high amounts of cholesterol, making the overall dietary pattern more important than evaluating a single food item in isolation,” he explained.
Aries noted that every 100 grams of cooked chicken gizzards contains approximately 370 milligrams of cholesterol. This exceeds the recommended cholesterol intake (less than 300 milligrams per day) previously used in United States dietary guidelines.
Although this specific limit is no longer included in current guidelines, the cholesterol content of foods should still be considered as part of a healthy dietary pattern, particularly for people with high blood cholesterol, heart disease, or gout. Therefore, he said, chicken gizzard consumption should take into account portion size, frequency, and the balance of daily food intake.
“Healthy individuals do not need to avoid chicken gizzards entirely. However, given their combination of high cholesterol content and status as purine-rich organ meat, gizzards are better consumed as an occasional alternative to other side dishes rather than as a daily food or in large portions,” said Aries.
Recommended Cooking Methods
He recommends preparing chicken gizzards by boiling, grilling, or stir frying with a small amount of oil. They should also be served with vegetables and other sources of dietary fiber, while the use of thick coconut milk, excessive salt, and excess oil should be limited. (Fj) (IAAS/CAA)
