Turkey, whole, giblets, cooked, simmered
Whole food · Poultry Products
Photo: Wikipedia
Turkey giblets—typically the heart, liver, gizzard, and neck—are simmered until tender, yielding a rich, deeply savory flavor with a distinct, slightly mineral-like taste. The texture varies from the firm, meaty bite of the gizzard to the softer, creamier liver. Nutritionally, they are a powerhouse of lean protein and essential nutrients like iron and B vitamins, with virtually no carbohydrates.
Calorie split: 64% protein · 0% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People love giblets for their intense, concentrated poultry flavor that forms the soul of a traditional gravy or stock. They are a cherished, budget-friendly way to add depth and nutrition to holiday meals and comfort food.
⚠️ Watch-outs & how to enjoy it better
The strong, mineral-rich taste and varied textures can be off-putting to some, and the liver has a notably high vitamin A content, which can be a concern in very large amounts for certain individuals. To enjoy them, start with a small portion, and balance the richness by simmering them in a flavorful broth with aromatic vegetables like onion, celery, and carrot.
Key benefits
- Exceptionally high in complete protein for muscle maintenance.
- Rich source of heme iron, which is easily absorbed by the body.
- Contains significant amounts of B vitamins, especially B12 for nerve health.
- Provides essential minerals like zinc and selenium.
- Very low in carbohydrates, suitable for low-carb diets.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The gizzard is a muscular part of the turkey's stomach used to grind up food, as turkeys have no teeth; it requires longer, slower cooking to become tender.
Full nutrition (USDA data · scales with serving)
| Water | 66.7 g |
| Energy | 173 kcal |
| Energy | 722 kj |
| Protein | 26.4 g |
| Total lipid (fat) | 6.6 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 3.4 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 249 mg |
| Potassium, K | 177 mg |
| Sodium, Na | 117 mg |
| Zinc, Zn | 4.3 mg |
| Copper, Cu | 0.69 mg |
| Manganese, Mn | 0.20 mg |
| Selenium, Se | 71.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 1.5 mg |
| Niacin | 8.6 mg |
| Pantothenic acid | 2.3 mg |
| Vitamin B-6 | 0.55 mg |
| Folate, total | 303 ug |
| Folic acid | 0.00 ug |
| Folate, food | 303 ug |
| Folate, DFE | 303 ug |
| Choline, total | 156 mg |
| Betaine | 2.3 mg |
| Vitamin B-12 | 15.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4619 ug |
| Retinol | 4619 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 15397 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.13 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.08 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.03 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.03 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.89 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.74 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.0 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.06 g |
| MUFA 16:1 c | 0.06 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.95 g |
| MUFA 18:1 c | 0.92 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:2 n-6 c,c | 1.1 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.03 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.01 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.31 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:4 | 0.03 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.03 g |
| Fatty acids, total trans | 0.04 g |
| Fatty acids, total trans-monoenoic | 0.04 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.03 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 521 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.27 g |
| Threonine | 0.89 g |
| Isoleucine | 0.70 g |
| Leucine | 1.8 g |
| Lysine | 1.8 g |
| Methionine | 0.62 g |
| Cystine | 0.28 g |
| Phenylalanine | 0.90 g |
| Tyrosine | 0.77 g |
| Valine | 0.86 g |
| Arginine | 1.4 g |
| Histidine | 0.53 g |
| Alanine | 1.3 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.2 g |
| Glycine | 1.3 g |
| Proline | 1.5 g |
| Serine | 1.1 g |
FAQ
What exactly are turkey giblets?
Giblets are the edible internal organs of the bird, typically including the heart, liver, gizzard, and neck. They are often found in a paper bag inside the turkey cavity.
How do I cook them if they're tough?
Simmering is key. Place them in a pot with water or broth, onions, celery, and herbs, and cook gently for 1-2 hours until tender. The gizzard takes the longest.
Are turkey giblets healthy?
Yes, they are very nutrient-dense, offering high-quality protein, iron, and B vitamins. However, the liver is high in vitamin A, so moderation is advised if consumed frequently.
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 1.73 kcal/g · 61% 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: 0.66 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.