Chicken gizzards are not a “magic cure,” but they are packed with nutrients. Because the gizzard is a muscle that chickens use to grind food, it is very dense in lean protein and contains all the essential amino acids your body needs to build muscle. Doctors and nutrition experts view this organ meat as an excellent, budget-friendly way to get high-quality nutrition.

A single serving of gizzards provides a massive dose of important vitamins and minerals. They are full of iron, which boosts energy and prevents anemia, as well as zinc to help your immune system stay strong. They also offer a large amount of vitamin B12 for healthy brain function and selenium, which acts as an antioxidant to protect your body’s cells from damage.

However, medical professionals warn against eating them too often. As an organ meat, gizzards are high in cholesterol, which can be a problem for people with heart issues. They are also full of purines, which break down into uric acid. If you have gout, kidney disease, or high cholesterol, eating too many gizzards can cause a flare-up, so moderation is key.

Because gizzards are tough muscles, they need to be cooked properly. Experts suggest simmering them for 1.5 to 2 hours or using a pressure cooker to make them soft and tender. Once they are softened, you can easily fry them, add them to stews, or mix them into dishes like Cajun rice for a cheap and healthy meal.