KETO VERDICTYES
Lean, zero-carb protein. Unbreaded chicken gizzards have ~0g net carbs per 100g with high-quality protein and notable minerals (iron, zinc, selenium). Excellent on keto—just add healthy fats to balance macros.
Is Chicken Gizzard Keto?
Organ Meats
Lean, zero-carb protein. Unbreaded chicken gizzards have ~0g net carbs per 100g with high-quality protein and notable minerals (iron, zinc, selenium). Excellent on keto—just add healthy fats to balance macros.
- Net carbs (100g)0g
- Protein (100g)17.7g
- Fat (100g)2.1g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0g
Total Carbs
0g
Fiber
0g
Protein
17.7g
Fat
2.1g
Calories
94
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Zero carbs: Perfect for strict ketosis when unbreaded
- Protein-dense: ~18g per 100g supports muscle maintenance and satiety
- Very lean: Easy to pair with butter, ghee, or sauces to hit keto fat targets
- Low calorie density: Adds volume without overshooting calories
- Mineral-rich: Provides iron, zinc, and selenium supportive of keto metabolism
- Budget-friendly: Economical, nutrient-dense offal cut
HEALTH BENEFITS
- High-quality protein for muscle repair and recovery
- Rich in iron to support oxygen transport and energy
- Zinc supports immune function and hormone balance
- Selenium contributes to thyroid health and antioxidant defense
- B vitamins (including B12) aid energy metabolism and nerve health
- Phosphorus supports bone health and cellular energy (ATP)
PREPARATION SUGGESTIONS
SLOW-COOKED TENDER GIZZARDS
Simmer in bone broth with onions, garlic, and bay leaves for 2–3 hours until fork-tender; finish with butter or olive oil.
CRISPY FRIED GIZZARDS
Parboil ~30 minutes to tenderize, then coat in seasoned almond flour or crushed pork rinds; fry at 375°F (190°C) for 5–7 minutes.
PRESSURE COOKER GIZZARDS
Cook with broth and aromatics for ~25 minutes at pressure; toss with garlic butter and herbs.
ASIAN-STYLE BRAISED GIZZARDS
Braise in soy-sauce-low-sodium/tamari, ginger, garlic, star anise, and sugar-free sweetener ~90 minutes.
GIZZARD CONFIT
Slow-cook submerged in duck fat or lard at 200°F (95°C) for 3–4 hours until tender; pan-fry to crisp before serving.