Are Turkey Gizzards Good for You? A Closer Look at This Nutritious Organ Meat

Turkey gizzards are an often overlooked part of the bird that actually packs a powerful nutritional punch. This article takes an in-depth look at turkey gizzards – what they are their health benefits, and creative ways to cook them.

What Are Turkey Gizzards?

The gizzard is a small, muscular organ found in the digestive tract of turkeys, chickens, and other birds. Since birds do not have teeth to chew and break down food, the gizzard performs this vital function. It contains small stones and grit that help to grind up food before passing it further along the digestive system.

While many people discard gizzards when preparing a turkey, they are completely edible and full of nutrients.

Nutritional Profile – The Benefits of Turkey Gizzards

Despite their small size, turkey gizzards are packed with protein vitamins and minerals

• High in Protein A 3.5 ounce serving contains 177 grams of protein, providing over 30% of the recommended daily intake The ample protein makes gizzards excellent for building muscle and satisfying hunger.
• Low in Fat: With less than 1 gram of fat per serving, gizzards are a lean source of protein. This makes them ideal for weight management or heart health diets.
• Rich in Iron: Turkey gizzards contain 14% of the daily recommended iron intake per serving. Iron carries oxygen throughout the body, prevents anemia, and boosts energy levels.
• High in Zinc: A mineral important for immune function and metabolism. Turkey gizzards provide 18% of the daily zinc needs.
• Good Source of B Vitamins: Particularly high in vitamin B12 (20% DV) and niacin (18% DV), B vitamins help convert food into energy and form red blood cells.

Other nutrients found in abundant amounts include selenium, phosphorus, and copper. The winning combination of protein, vitamins, and minerals makes turkey gizzards a nutritious addition to a healthy diet.

Health Benefits of Turkey Gizzards

With their stellar nutritional profile, enjoying turkey gizzards offers many potential benefits:

• Muscle Growth and Maintenance: The substantial protein content makes gizzards ideal for building and retaining muscle, especially when paired with strength training. Athletes, bodybuilders, and older adults at risk for muscle loss may benefit from adding gizzards to their diet.
• Increased Satiety: High protein foods like turkey gizzards curb hunger hormones and keep you feeling full for longer. This can aid in managing a healthy body weight. One study found protein to be the most satiating macronutrient.
• Energy Boost: As a rich source of iron, turkey gizzards can help combat fatigue and weakness associated with iron deficiency anemia. B vitamins also convert food into usable energy.
• Heart Health: With minimal fat and zero carbs, gizzards support cardiovascular wellness as part of an overall healthy eating pattern.
• Immune Support: Selenium, zinc, vitamin B12, and other nutrients in turkey gizzards contribute to proper immune function.

Cooking with Turkey Gizzards

When properly prepared, turkey gizzards have a rich, meaty taste and tender texture. Here are some serving ideas:

• Giblet Gravy: Chopped gizzards add flavorful depth to gravy and pan sauces. Simmer them in the turkey drippings along with aromatics like onion and garlic.
• Fried Gizzards: For a crispy, crunchy snack, coat sliced gizzards with seasoned flour and fry in oil until golden brown. Enjoy as finger food.
• Gizzard Skewers: Alternate pieces of gizzard, onion, and pepper on skewers. Marinate then grill or broil the skewers for a high-protein main dish.
• Gizzard and Rice Soup: Simmer gizzards with vegetables like carrots, celery, and onion in broth. Shred the cooked gizzards and serve the soup over rice.
• Smothered Turkey Gizzards: Braise gizzards in a savory gravy made with turkey stock, tomatoes, herbs, and spices. Serve over mashed potatoes or rice.

Always rinse gizzards well and trim any excess fat before cooking. They can then be boiled, baked, or simmered in liquid to tenderize. Cooking times vary from 30 minutes up to a few hours for extremely tender gizzards.

Potential Concerns

While quite healthy, a few precautions apply when eating turkey gizzards:

• Like many organ meats, gizzards contain high levels of cholesterol. People with heart disease or high cholesterol should enjoy them in moderation as part of an overall healthy diet.
• Gout sufferers should also limit intake, as gizzards contain moderate amounts of purines which can trigger attacks in susceptible individuals.
• To avoid exposure to antibiotics and other drugs, choose organic or heritage breed turkeys when possible.

Within a balanced diet and for most healthy individuals, turkey gizzards can be enjoyed with little risk. Always practice proper food safety handling when cooking any poultry.

Should You Eat Turkey Gizzards?

Overlooked as waste by many home cooks, the humble turkey gizzard is worthy of a place on your plate. Chock-full of protein, vitamins, and minerals, gizzards offer unique health benefits. Their versatility also allows for endless possibilities to incorporate them into delicious recipes.

While not the most popular part of the bird, turkey gizzards provide an opportunity to reduce food waste, discover new flavors, and gain nutrition. So next holiday season when you prepare your turkey, consider setting aside the gizzards to unlock their potential. Your body and taste buds may thank you!