Did You Know That If You Eat Chicken Gizzards, You Don’t Need to Take…?

It’s a question that has been whispered across kitchens, health forums, and even in traditional medicine circles: could something as simple, humble, and often overlooked as chicken gizzards carry nutritional secrets powerful enough to replace supplements?

While it might sound like the stuff of old wives’ tales, science and tradition together tell a fascinating story. To many, gizzards are nothing more than scraps—those chewy little muscles found in the digestive tract of chickens. But for cultures around the world, they’ve long been treasured as a nutritional powerhouse. And the claim that eating chicken gizzards means you may not “need to take” certain supplements isn’t entirely far-fetched.

What Exactly Are Chicken Gizzards?

For those unfamiliar, the gizzard is a small, muscular organ found in birds. Since chickens don’t have teeth, the gizzard acts like nature’s grinder. Chickens swallow small stones or grit, which settle into the gizzard and help crush food, allowing for digestion.

To the Western palate, gizzards may seem unusual, but in countries like the Philippines, Nigeria, China, and Brazil, they are everyday delicacies. Stir-fried, curried, grilled, or simmered in rich broths, they aren’t just comfort food—they are considered healing food.

Nutritional Profile: Why Gizzards Pack a Punch

If you look closely at their nutritional makeup, the hype starts to make sense. A 3.5-ounce (100g) serving of cooked chicken gizzards typically provides:

• Protein: About 18–20 grams, making them an excellent lean source of protein.

• Iron: Roughly 2.7 mg, or 15% of the daily recommended intake, supporting healthy red blood cells.

• Zinc: Around 2 mg, important for immunity and healing.

• Vitamin B12: More than 20% of the daily value, crucial for nerve health and energy.

• Niacin (Vitamin B3): Supports metabolism and cholesterol balance.

• Selenium: A powerful antioxidant that protects cells.

Low in fat, rich in minerals, and brimming with protein, gizzards stand shoulder-to-shoulder with expensive supplements.

Gizzards and Iron Supplements: A Possible Replacement

One of the most striking claims about gizzards is that eating them regularly may reduce or even eliminate the need for iron supplements. Iron deficiency anemia remains one of the most common nutritional issues worldwide, particularly among women. The usual solution? Tablets or syrups.

But gizzards are naturally rich in heme iron—the type of iron found in animal products, which is more easily absorbed by the body than plant-based (non-heme) iron. For people prone to iron deficiency, incorporating gizzards into the diet two to three times a week could be a game-changer.

Unlike supplements, gizzards deliver iron alongside protein and other nutrients in a synergistic way that helps absorption. That means less risk of constipation, bloating, or nausea—common side effects of iron pills.

B Vitamins: Energy Without Pills

Another reason people reach for bottles of pills is fatigue. Energy supplements, particularly B-complex vitamins, are among the most commonly purchased over-the-counter aids.

Gizzards, however, are naturally loaded with Vitamin B12 and niacin. B12 supports brain function and the production of healthy blood cells, while niacin helps convert food into usable energy. Together, these nutrients can naturally restore vitality—without the need for capsules.

For older adults, who often struggle with B12 deficiency due to decreased absorption, chicken gizzards could serve as a flavorful dietary solution.

Gizzards and Diabetes: Traditional Wisdom Meets Modern Science

In traditional Chinese medicine, gizzards (specifically the dried lining of the gizzard, called Ji Nei Jin) have been used for centuries to aid digestion, strengthen the spleen, and even regulate blood sugar.

Recent research has caught up with these age-old claims. Studies suggest that compounds in gizzards may help support better glucose metabolism, potentially benefiting individuals with prediabetes or type 2 diabetes. Combined with their high protein and low-fat content, gizzards make an ideal food for stabilizing energy levels without spiking blood sugar.

The High Blood Pressure Connection

Another condition where people often turn to pills is high blood pressure. While gizzards aren’t a direct cure, their nutritional profile makes them a supportive food. The lean protein supports muscle repair and heart health, while their low fat and calorie count make them a heart-friendly alternative to red meat.

Plus, zinc and selenium found in gizzards have antioxidant and anti-inflammatory properties that may reduce stress on blood vessels. While they won’t replace prescribed medication for hypertension, they can absolutely play a role in a heart-healthy diet.

Beyond Nutrition: The Psychological Benefit

There’s also a cultural and psychological layer to eating gizzards. Many who grew up eating them associate the dish with family, comfort, and home cooking. Comfort foods, when nutrient-dense, deliver more than just calories—they bring a sense of security, joy, and belonging.

A grandmother in Manila once told a researcher: “Why would we buy vitamins in a bottle when the chicken already gives us everything?” That wisdom reflects the intersection of culture and nutrition: food as medicine.

The Downside: What You Should Know

Of course, no food is perfect. Gizzards, like all organ meats, are relatively high in cholesterol. While dietary cholesterol’s impact is less concerning than once believed, individuals with certain conditions should moderate intake.

Another consideration is preparation. Deep-frying gizzards, a popular method, adds excess fat and sodium, which cancels out many of their benefits. The healthiest ways to prepare them are boiling, stewing, or grilling with light seasoning.

Modern-Day Applications

Nutritionists today are starting to re-embrace foods like gizzards as “nose-to-tail eating” becomes popular again. Instead of relying on synthetic supplements, many health advocates suggest returning to nutrient-rich organ meats that our ancestors thrived on.

For someone struggling with iron deficiency, low energy, or poor digestion, a serving of gizzards twice a week could be worth more than a bottle of pills.

Conclusion: The Humble Superfood

So, is it true? Can eating chicken gizzards mean you don’t need to take supplements?

The answer lies in balance. For many people, yes—regularly including gizzards in the diet can provide iron, B vitamins, and minerals that might otherwise come from pills. They may not replace every supplement, nor should they substitute for medical treatment where necessary, but they undeniably deliver powerful nutrition in one small, overlooked package.

In the end, what this story reveals is bigger than just gizzards. It’s about how often we underestimate the healing power of traditional foods in favor of shiny bottles. Sometimes, the answer doesn’t sit in a pharmacy aisle—it simmers slowly in a pot on the stove, carrying the wisdom of generations.

Next time you pass by them at the market, don’t dismiss chicken gizzards as scraps. They may be chewy, humble, and unassuming—but inside, they carry the strength to nourish, heal, and perhaps even free you from the supplements you thought you couldn’t live without.