Chicken, broilers or fryers, giblets, cooked, simmered
Whole food · Poultry Products
Simmered chicken giblets are a savory, nutrient-dense mix of heart, liver, and gizzard, offering a tender yet slightly chewy texture with a deep, mineral-rich flavor. This preparation method keeps them lean, packing an impressive 27 grams of protein per 100g with virtually no carbohydrates or sugar.
Calorie split: 73% protein · 0% carbs · 27% fat
↓ Full nutrition💚 Why it's loved
People love giblets for their intense, savory umami flavor and the comforting, homemade quality they bring to dishes. They are a versatile ingredient, prized in many cuisines for adding depth to gravies, stuffings, and soups.
⚠️ Watch-outs & how to enjoy it better
The texture of gizzards can be tough if not simmered properly, and the strong, mineral taste of liver isn't for everyone. Those with gout or high cholesterol should consume them in moderation due to purine and cholesterol content. To mitigate, ensure thorough simmering for tenderness and balance with fiber-rich vegetables like carrots or leafy greens.
Key benefits
- Exceptionally high in protein for muscle maintenance
- Rich source of heme iron, more bioavailable than plant-based iron
- Provides essential B vitamins, particularly B12 for nerve function
- Low in fat and contains zero carbohydrates or sugar
- An economical way to consume high-quality animal protein
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The gizzard is a muscular part of the bird's stomach used to grind food, often with the help of ingested grit or small stones, which is why it has a uniquely firm, dense texture.
Full nutrition (USDA data · scales with serving)
| Water | 67.7 g |
| Energy | 157 kcal |
| Energy | 655 kj |
| Protein | 27.1 g |
| Total lipid (fat) | 4.5 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 7.0 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 289 mg |
| Potassium, K | 224 mg |
| Sodium, Na | 67.0 mg |
| Zinc, Zn | 4.2 mg |
| Copper, Cu | 0.33 mg |
| Manganese, Mn | 0.20 mg |
| Selenium, Se | 59.6 ug |
| Vitamin C, total ascorbic acid | 12.5 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 1.1 mg |
| Niacin | 6.6 mg |
| Pantothenic acid | 3.3 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 257 ug |
| Folic acid | 0.00 ug |
| Folate, food | 257 ug |
| Folate, DFE | 257 ug |
| Choline, total | 178 mg |
| Betaine | 6.8 mg |
| Vitamin B-12 | 9.4 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1753 ug |
| Retinol | 1751 ug |
| Carotene, beta | 13.0 ug |
| Carotene, alpha | 5.0 ug |
| Cryptoxanthin, beta | 5.0 ug |
| Vitamin A, IU | 5869 iu |
| Lycopene | 12.0 ug |
| Lutein + zeaxanthin | 37.0 ug |
| Vitamin E (alpha-tocopherol) | 0.46 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.22 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.74 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.55 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.96 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.10 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.85 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.81 g |
| PUFA 18:2 | 0.48 g |
| PUFA 18:2 n-6 c,c | 0.32 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.02 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.30 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.10 g |
| Cholesterol | 442 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.11 g |
| Threonine | 0.45 g |
| Isoleucine | 0.50 g |
| Leucine | 0.94 g |
| Lysine | 0.82 g |
| Methionine | 0.27 g |
| Cystine | 0.17 g |
| Phenylalanine | 0.51 g |
| Tyrosine | 0.40 g |
| Valine | 0.62 g |
| Arginine | 0.68 g |
| Histidine | 0.31 g |
| Alanine | 0.61 g |
| Aspartic acid | 0.99 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.53 g |
| Proline | 0.45 g |
| Serine | 0.46 g |
| Hydroxyproline | 0.02 g |
FAQ
What are chicken giblets exactly?
The giblets typically refer to the edible internal organs of poultry, which most commonly include the heart, liver, and gizzard. Sometimes the neck is included.
How do I make simmered giblets tender?
The key is a gentle, slow simmer in broth or water for at least 45-60 minutes. Avoid rapid boiling, which can make them tough. Adding an acidic component like a splash of vinegar can also help tenderize.
Are chicken giblets healthy?
Yes, they are very nutrient-dense, being high in protein, iron, and B vitamins. However, they are also high in cholesterol, so they are best enjoyed as part of a balanced diet.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.57 kcal/g · 69% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.30 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.