Gizzards and Liver
Gizzards and Liver (with Onions) is a hearty, savory dish featuring chicken or beef gizzards and liver sautéed with onions. It's a classic comfort food found in various cuisines, notably in Southern United States cooking, soul food, and many European and Asian culinary traditions.
🍽️ Nutrition at a glance
This dish is very high in protein and rich in iron, B vitamins, and other essential minerals, while being relatively low in carbohydrates. A typical serving can range from 200 to 350 calories, depending on the cooking method and portion size.
Nutrition breakdown
| Calories | 300 kcal |
| Protein | 25 g |
| Carbs | 8 g |
| Fat | 18 g |
| Fiber | 1 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Iron | 6 mg |
| Vitamin B12 | 18 mcg |
| Vitamin A | 3000 IU |
| Niacin (B3) | 12 mg |
| Phosphorus | 280 mg |
| Zinc | 4 mg |
| Selenium | 40 mcg |
| Folate | 120 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally, organ meats like liver and gizzard are considered 'nature's multivitamin' for their dense micronutrient profile. Culturally, it represents a traditional approach to using the whole animal, making it a sustainable and economical choice in many food cultures.
