Yes, chicken gizzard meat is protein-dense—about 30 g per 100 g cooked.
If you’re hunting for a thrifty, lean cut that packs a punch, the gizzard delivers. This tough little muscle lives in the bird’s lower stomach and works hard, which explains its firm bite and standout macro profile. Below you’ll find clear numbers, real-world serving sizes, and simple prep pointers so you can see where this cut fits in your day.
Protein In Poultry Gizzard: How It Compares
Cooked, chopped gizzard lands near the top tier for meat protein density. Per 100 g cooked, it sits at roughly thirty grams of protein with minimal fat and zero carbs. To set the stage, here’s a broad view using standard 100 g portions:
| Nutrient (100 g, cooked) | Amount | Notes |
|---|---|---|
| Protein | ~30.1 g | Dense, complete animal protein (all nine essentials) |
| Total Fat | ~2.7–3.9 g | Trimmed and simmered cuts stay lean |
| Carbohydrate | 0 g | No sugars, no starch |
| Calories | ~154–223 kcal | Range reflects cooking moisture and serving basis |
| Vitamin B12 | ~1.5 µg | Supports red blood cell formation |
| Selenium | ~60 µg | Antioxidant roles via selenoproteins |
| Zinc | ~6.4 mg | Immune and enzyme support |
| Iron | ~4.6 mg | Heme iron, well absorbed |
| Phosphorus | ~274 mg | Energy metabolism and bone health |
| Choline | ~151 mg | Cell membranes and methylation |
| Cholesterol | High (often >350 mg) | See care notes below if tracking intake |
Those figures reflect a cooked, simmered preparation drawn from USDA-based datasets and nutrient compilers. For a primary source view, see the USDA FoodData Central listing.
How Much Protein Per Common Serving Sizes
Labels and recipes use different serving frames. Here are easy conversions, based on the cooked profile above:
- 3 oz cooked (≈85 g): ~26 g protein
- 1 cup chopped (≈145 g): ~44 g protein
- 1 oz cooked (28 g): ~8–9 g protein
That means a single cup can cover a large share of a day’s protein target for many adults. If you’re building a higher-protein plate without pushing calories too high, this cut helps.
Amino Acids And Bioavailability
As a meat protein, gizzard supplies all essential amino acids with high digestibility. That matters for muscle repair after training, appetite control across the day, and tissue upkeep. Pair it with a fiber-rich side and some vitamin C produce to round out the plate and support iron absorption.
Is Poultry Gizzard A Lean Protein Choice? Trade-Offs To Weigh
Lean? Yes—when trimmed and simmered or pressure-cooked. The draw is the protein-to-fat ratio and the zero-carb slate. The caveat is cholesterol, which runs higher than many other cuts. If your clinician has you tracking dietary cholesterol, portion size and cooking style matter. Skipping breading and deep-fry keeps intake in check.
Nutrient Perks Beyond The Macro Count
Vitamin B12, selenium, zinc, iron, and choline stand out. That mix supports red blood cells, thyroid enzymes, antioxidant systems, and nerve function. The mineral profile also brings a solid hit of phosphorus with modest sodium, which suits a wide range of meal plans.
How It Stacks Up Against Everyday Proteins
Per 100 g cooked, here’s where the numbers land next to common picks you might already buy:
- Poultry gizzard (simmered): ~30.1 g protein
- Chicken breast (roasted): ~31–32 g protein
- Beef top sirloin (broiled): ~25–26 g protein
- Egg, hard-boiled: ~12–13 g protein
So you’re getting protein on par with white-meat chicken and ahead of many beef cuts by weight. Cost per gram of protein often skews in your favor as well, since offal prices tend to run lower in most markets.
Daily Protein Targets And Where This Cut Fits
Most adults can estimate a daily target using 0.8 g per kilogram of body weight. A 60 kg person lands near 48 g per day; a 75 kg person lands near 60 g. One cup of chopped, cooked gizzard can meet the bulk of that range by itself. For the research background on that baseline, see this review on protein recommendations in adults via peer-reviewed literature.
Cooking Methods That Keep The Protein Payoff
Simmer Low And Slow
Rinse, trim any visible fat, then simmer in salted water with aromatics until fork-tender. Slice or dice and toss into stir-fries, noodle bowls, or grain salads. Moist heat keeps texture tender and macro numbers steady.
Pressure Cook For Speed
A pressure cooker breaks down connective tissue fast. After cooking, finish with a quick sear in a hot pan to add color without soaking up much oil.
Grill Or Pan-Sear (Quick Finish)
Par-cook first, then kiss the pieces on a hot grill or skillet. This adds char and keeps chew in check. Skip heavy batters; use light marinades or spice rubs.
Pairings That Boost The Plate
Build meals that balance protein with fiber, color, and crunch:
- High-fiber sides: lentils, black beans, or quinoa for extra fullness
- Vitamin C produce: bell peppers, citrus, or tomatoes to aid iron uptake
- Simple sauces: garlic-ginger soy glaze, chili-lime, or herb salsa
Safety, Storage, And Prep Hygiene
Keep raw pieces chilled, separate from produce, and cook through until tender. Batch-cook portions for the week; store cooked pieces in the fridge and reheat gently with a splash of broth to prevent drying.
When To Choose Another Protein
If your diet limits dietary cholesterol, rotate with fish, skinless white meat, or plant proteins to spread intake across the week. Those picks still deliver strong protein numbers with different lipid profiles.
Protein Snapshot: Gizzard Versus Popular Picks
Scanning labels in the store? This quick table helps compare protein density by weight so you can make a fast call at the shelf.
| Food (Cooked, 100 g) | Protein (g) | Notes |
|---|---|---|
| Poultry gizzard, simmered | ~30.1 | High protein with low fat and zero carbs |
| Chicken breast, roasted | ~32.1 | Lean benchmark for many meal plans |
| Beef top sirloin, broiled | ~25.7 | Solid protein; higher heme iron per bite |
| Egg, hard-boiled | ~12.6 | Lower by weight; handy and portable |
Budget, Availability, And Taste Tips
Prices swing by region, but this cut often undercuts boneless breasts and many beef steaks on a cost-per-gram-of-protein basis. If you’re new to the flavor, start with small dice in fried rice or tacos. A brief marinade with acid (citrus or vinegar) helps soften texture and brightens the dish.
Bottom Line For Protein Seekers
If your goal is more protein per bite with a friendly price tag, the gizzard earns a spot on the shortlist. Keep prep moist and gentle, trim carefully, and mind cholesterol targets if needed. With those sliders set, it’s a compact, nutrient-rich way to hit your daily protein number.