Determining the Calorie Count in Chicken Gizzards
Chicken gizzards are a nutritious organ meat that provide protein, iron, and other essential nutrients. However, many people are unsure exactly how many calories are packed into these small poultry pieces. Are chicken gizzards a low-calorie health food or high-calorie indulgence? Let’s find out.
What are Chicken Gizzards?
Chicken gizzards are the muscular stomachs of chickens that play a vital role in digestion. Food is ground up and passed from the gizzard to the rest of the chicken's digestive system after filtering. Gizzards have a rich flavor and chewy, meaty texture when cooked.
You can find chicken gizzards fresh or frozen at most butcher shops and major grocery stores. They are also available canned or cooked as street food in some regions. Gizzards can be prepared through baking, frying, stewing, and other cooking methods.
Basic Nutritional Profile of Chicken Gizzards
Chicken gizzards provide an impressive array of vitamins and minerals alongside a hefty dose of protein. Some of the top nutrients found in a 100 gram/3.5 ounce serving of cooked chicken gizzards include:
- 222 calories
- 15 grams protein
- 18 grams fat
- 166% DV Iron
- 20% DV Niacin
- 16% DV Vitamin B6
- 12% DV Zinc
As an organ meat, they contain far more essential nutrients than chicken breast or other lean cuts per calorie. However, the tradeoff comes in their high saturated fat content from the cooking method.
Calories in Fried, Baked, and Stewed Gizzards
How chicken gizzards are prepared makes a major difference in their final calorie count and macronutrient ratios. Here is how calories stack up across common cooking methods for a 100 gram/3.5 ounce serving:
- Fried gizzards - Approximately 331 calories
- Baked gizzards - Around 222 calories
- Stewed gizzards - Roughly 183 calories
Frying adds over 100 additional calories from oil absorption compared to baking or stewing. For the lowest calorie option, stew chicken gizzards using broth or tomato sauce rather than high-fat preparation methods.
Incorporating Chicken Gizzards Into a Healthy Diet
If prepared properly, chicken gizzards can absolutely be part of a nutritious, balanced diet for weight maintenance or weight loss. Here’s how to keep calories in check while benefiting from their stellar nutrition.
Watch Your Portions
Gizzards provide nearly double the calories and five times the iron compared to the same serving of chicken breast. That’s great news for those lacking this vital nutrient. However, be cautious of portion size to keep calories aligned with your needs.
Weighing cooked gizzards or measuring servings in a measuring cup provides helpful visual guidance for serving sizes. About 1/2 cup or 65 grams is a standard serving.
Avoid Frying and Heavy Batters
The high cholesterol and saturated fat levels in chicken gizzards means they should not be fried or heavily battered on a regular basis. Opt for lighter cooking methods like:
- Baking
- Sautéing in broth
- Adding to lean stews and soups
- Grilling
This preserves flavor while preventing excess calories from fats with questionable health impacts.
Balance with Other Lean Proteins
While chicken gizzards offer stellar nutrition, overdoing high-fat foods can make healthy weight management difficult. Pair gizzards with lean proteins like:
- Skinless chicken breast
- Fish and seafood
- Beans, lentils, legumes
- Tofu or tempeh
Balancing your diet with a variety of lean and fatty cuts of meat and plants ensures sufficient calories alongside a broad spectrum of nutrients for optimal health.
Chicken Gizzards Can Fit Into Healthy Eating Patterns
At 222 calories for baked gizzards or 183 calories for stewed, chicken gizzards offer plenty of nutrition in a small calorie package. Select healthy cooking methods, control portions, and balance intake alongside other lean proteins to keep calories in check.
Incorporate chicken gizzards into your routine a few times per week to take advantage of their stellar nutrient profile as part of a balanced, lower calorie diet.
FAQs
Are chicken gizzards high in calories?
Chicken gizzards contain a moderate amount of calories for a protein source. Baked gizzards have about 222 calories per 3.5 ounce serving. This is higher than chicken breast but less than fatty meats like ribeye steak or ground beef.
Should I avoid chicken gizzards if I’m dieting?
You don't necessarily need to avoid gizzards on a diet, just be mindful of portions. Gizzards are nutritious but also calorie-dense. Baked, grilled or stewed gizzards can be eaten in moderation on a balanced weight loss diet.
Is it healthier to bake or fry gizzards?
Baking or stewing gizzards is healthier than frying them. Fried gizzards absorb extra calories and unhealthy fats during cooking. Baked gizzards provide the flavor and nutrition in a more diet-friendly preparation.
Should I eat gizzards daily for iron intake?
Chicken gizzards are very high in iron but also have high cholesterol so moderation is key. Enjoying gizzards a few times per week can help increase iron intake as part of a varied diet without overdoing the less healthy components.
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.
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