Deep-Fried Chicken Gizzards
Deep-Fried Chicken Gizzards are a beloved Southern U.S. soul food delicacy, where the chewy, flavorful gizzards are typically marinated in buttermilk or seasoned brine, dredged in a seasoned flour or cornmeal coating, and fried until golden and crispy. They are a staple at family gatherings, fish frys, and casual eateries across the region.
🍽️ Nutrition at a glance
This dish is very high in protein and fat, with minimal carbohydrates coming mainly from the breading. It's a rich source of iron, zinc, and B vitamins, particularly B12, with a typical serving of about 4-6 fried gizzards containing roughly 300-400 calories.
Nutrition breakdown
| Calories | 330 kcal |
| Protein | 28 g |
| Carbs | 8 g |
| Fat | 20 g |
| Fiber | 1 g |
| Sugar | 1 g |
| Sodium | 480 mg |
| Iron | 5.5 mg |
| Zinc | 4.8 mg |
| Vitamin B12 | 18.2 mcg |
| Niacin (B3) | 8.5 mg |
| Phosphorus | 290 mg |
| Selenium | 42 mcg |
| Potassium | 320 mg |
| Vitamin B6 | 0.7 mg |
Per 1 cup (140 g) · estimated, varies by recipe
💡 What's interesting
Culinarily, it represents the Southern tradition of nose-to-tail eating, transforming a humble, tough organ meat into a crispy, savory treat. Nutritionally, it's a surprisingly dense source of essential minerals like heme iron, which is more easily absorbed than plant-based iron.
