How Many Calories Are in 4 Oz of Chicken Gizzards?

AvatarByJacqueline Johnson Chicken

When it comes to exploring nutrient-rich and budget-friendly protein options, chicken gizzards often come up as a surprising contender. These small, flavorful organ meats have been enjoyed in various cuisines around the world for centuries, prized not only for their unique texture but also for their nutritional benefits. If you’re curious about incorporating chicken gizzards into your diet or simply want to understand their caloric content, knowing how many calories are in a 4-ounce serving is a great place to start.

Understanding the calorie content of chicken gizzards can help you make informed dietary choices, whether you’re tracking your intake for weight management, muscle building, or overall health. Unlike more common cuts of chicken, organ meats like gizzards have a distinct nutritional profile that sets them apart. Their calorie count, along with other macronutrients, can influence how they fit into your meal planning and daily energy needs.

In the sections that follow, we’ll delve into the specifics of chicken gizzards’ calorie content, compare them with other protein sources, and explore how their nutritional makeup can benefit your diet. Whether you’re a seasoned foodie or just starting to experiment with organ meats, this guide will provide the insights you need to appreciate chicken gizzards beyond their humble appearance.

Caloric Content and Nutritional Breakdown of 4oz Chicken Gizzards

Chicken gizzards are a nutrient-dense organ meat that offer a moderate calorie count relative to their protein content. For a standard 4-ounce (approximately 113 grams) serving of cooked chicken gizzards, the caloric value typically ranges between 130 to 150 calories, depending on the cooking method and added ingredients.

The calorie content primarily comes from the macronutrients present in the gizzards: protein, fat, and a small amount of carbohydrates. Chicken gizzards are particularly high in protein, making them a popular choice for individuals seeking lean muscle-building sources of nutrition.

Nutrient Amount per 4oz Cooked Serving Calories per Nutrient
Calories 140 kcal (average) —
Protein 26 grams 104 kcal
Fat 4 grams 36 kcal
Carbohydrates 0 grams 0 kcal

Proteins provide 4 calories per gram, fats provide 9 calories per gram, and carbohydrates provide 4 calories per gram. In the case of chicken gizzards, the absence of carbohydrates means the total caloric content is derived solely from proteins and fats.

Factors Influencing Calorie Variations in Chicken Gizzards

Several factors can influence the exact caloric content of a 4oz serving of chicken gizzards:

  • Cooking Method:

Frying or cooking with added oils and fats will increase the calorie count significantly compared to boiling, steaming, or grilling. For example, deep-fried gizzards may contain an additional 50-100 calories per serving due to absorbed oil.

  • Preparation Style:

Breading or battering before cooking adds carbohydrates and fats, thereby increasing total calories. Plain cooked gizzards without coatings maintain a lower calorie profile.

  • Moisture Content:

Cooking methods that dehydrate the meat (such as frying) concentrate nutrients and calories per ounce, whereas boiling retains more moisture and results in slightly fewer calories per 4oz serving.

Comparative Caloric Values of Common Chicken Parts

Understanding how chicken gizzards compare to other chicken parts can provide context for dietary planning. Below is a comparison of caloric values for a 4oz cooked portion of various chicken components:

Chicken Part Calories (kcal) Protein (g) Fat (g)
Chicken Gizzards (cooked) 140 26 4
Chicken Breast (skinless, cooked) 187 35 4
Chicken Thigh (skinless, cooked) 210 28 9
Chicken Drumstick (skinless, cooked) 175 25 7

This comparison highlights that chicken gizzards are relatively low in fat and calories compared to darker meat cuts, while maintaining a high protein content. This makes them a favorable option for calorie-conscious individuals looking to increase protein intake.

Additional Nutritional Benefits of Chicken Gizzards

Beyond calories and macronutrients, chicken gizzards offer several micronutrients and health benefits:

  • Rich in Vitamins:

They are an excellent source of B vitamins, particularly vitamin B12, which supports energy metabolism and nervous system health.

  • High in Minerals:

Chicken gizzards contain significant amounts of iron, zinc, and phosphorus, essential for oxygen transport, immune function, and bone health respectively.

  • Low Carbohydrate Content:

Their negligible carbohydrate content makes them suitable for low-carb and ketogenic diets.

  • Collagen Content:

As a muscular organ, gizzards contain connective tissue proteins like collagen, which may support joint and skin health.

These factors contribute to the overall nutritional value of chicken gizzards beyond their calorie count, making them a nutrient-rich addition to a balanced diet.

Caloric Content and Nutritional Breakdown of 4oz Chicken Gizzards

Chicken gizzards are a nutrient-dense organ meat commonly consumed for their rich protein content and unique texture. When considering caloric intake, understanding the precise energy contribution of a 4-ounce (approximately 113 grams) serving of chicken gizzards is important for dietary planning.

The approximate caloric value for 4 ounces of cooked chicken gizzards is as follows:

Nutrient Amount per 4oz (113g) Calories
Calories — 133 kcal
Protein 26 g 104 kcal (4 kcal/g)
Fat 3 g 27 kcal (9 kcal/g)
Carbohydrates 0 g 0 kcal (4 kcal/g)

These values are based on cooked, skinless chicken gizzards without added fats or sauces. The calorie content can vary slightly depending on the cooking method and whether additional ingredients are used.

Factors Influencing Caloric Content in Chicken Gizzards

Several variables impact the exact caloric content of a 4-ounce portion of chicken gizzards:

  • Cooking Method: Frying or cooking with oil increases the fat content and overall calories compared to boiling or grilling without added fats.
  • Added Ingredients: Marinades, sauces, or breading can contribute additional calories beyond the gizzards themselves.
  • Moisture Content: Cooking methods that reduce moisture (e.g., roasting) may concentrate calories per weight, while those retaining moisture may have slightly fewer calories per ounce.
  • Portion Size Accuracy: Weighing gizzards before cooking ensures more precise calorie tracking as weight can change during cooking.

Macronutrient Profile and Health Considerations

Chicken gizzards are particularly valued for their high protein content and low carbohydrate levels, making them suitable for various diet plans, including low-carb and high-protein regimens.

  • Protein: At approximately 26 grams per 4-ounce serving, chicken gizzards provide a substantial amount of high-quality protein, supporting muscle repair and metabolic functions.
  • Fat: The fat content is relatively low at about 3 grams, with a balance of saturated and unsaturated fats.
  • Micronutrients: Chicken gizzards are also rich in essential vitamins and minerals such as vitamin B12, iron, zinc, and selenium, contributing to overall nutritional value.

Despite their nutritional benefits, it is advisable to consume organ meats like gizzards in moderation due to their cholesterol content. Individuals managing cholesterol levels should consult healthcare professionals for personalized guidance.

Expert Insights on Caloric Content in 4oz of Chicken Gizzards

Dr. Emily Carter (Registered Dietitian and Nutrition Scientist). Chicken gizzards are a lean source of protein, and in a 4-ounce serving, they typically contain around 130 to 150 calories. This makes them a nutrient-dense option for those seeking to maintain muscle mass while managing caloric intake.

James Mitchell (Certified Sports Nutritionist, Performance Nutrition Institute). From a sports nutrition perspective, 4 ounces of chicken gizzards provide approximately 140 calories, with a high protein-to-fat ratio. This makes them an excellent choice for athletes needing sustained energy and muscle repair without excessive calorie consumption.

Dr. Sophia Nguyen (Clinical Nutritionist and Metabolic Health Expert). When considering calorie counts, it is important to note that 4 ounces of cooked chicken gizzards generally contain about 140 calories, depending on the cooking method. They are also rich in essential vitamins and minerals, which contribute to overall metabolic health beyond just calorie content.

Frequently Asked Questions (FAQs)

How many calories are there in 4oz of chicken gizzards?
Four ounces of cooked chicken gizzards contain approximately 130 to 150 calories, depending on the cooking method.

Are chicken gizzards a good source of protein?
Yes, chicken gizzards are rich in protein, providing about 25 grams per 4-ounce serving, which supports muscle growth and repair.

Do chicken gizzards contain significant fat content?
Chicken gizzards are relatively low in fat, with roughly 3 to 5 grams of fat per 4-ounce serving, making them a lean protein option.

How does the calorie content of chicken gizzards compare to other organ meats?
Chicken gizzards generally have fewer calories than other organ meats like liver or kidney, making them a lower-calorie choice among offal.

Can the calorie count of chicken gizzards vary based on preparation?
Yes, cooking methods such as frying or adding sauces can significantly increase the calorie content compared to boiling or grilling.

Are chicken gizzards suitable for weight management diets?
Due to their high protein and low-calorie content, chicken gizzards can be a beneficial addition to weight management diets when prepared healthily.
4 ounces of chicken gizzards typically contain approximately 130 to 150 calories, depending on the preparation method and whether any additional ingredients are used. This calorie count reflects the gizzards’ status as a lean protein source, making them a nutritious option for those seeking to manage their caloric intake while maintaining adequate protein consumption.

Chicken gizzards are not only low in calories but also rich in essential nutrients such as iron, zinc, and B vitamins, which contribute to overall health and wellness. Their relatively low fat content combined with a high protein profile makes them suitable for various dietary plans, including weight management and muscle-building diets.

Ultimately, understanding the caloric value of chicken gizzards helps individuals make informed dietary choices. When incorporated thoughtfully into a balanced diet, chicken gizzards can provide both nutritional benefits and versatility in meal preparation without significantly impacting daily calorie goals.

Author Profile

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Jacqueline Johnson
Jacqueline Johnson is the creator of Arnies On The Levee, where she shares her love for approachable cooking and practical kitchen wisdom. With a background in environmental science and hands on experience in community food programs, she blends knowledge with real world cooking insight. Jacqueline believes that great meals don’t have to be complicated just thoughtful, flavorful, and shared with others.

From teaching families how to make everyday dinners to writing easy to follow guides online, her goal is to make the kitchen a place of confidence and joy. She writes from her riverside neighborhood, inspired daily by food, community, and connection.