Gizzard: Nutrition Facts
Generic food Meat
Gizzard contains 153 kcal per 100 g. A typical serving of 1 oz yields (20 g) provides about 31 kcal.
Roughly 83% of its calories come from protein, with 17% from fat and 0% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in liver and organ meats on FoodFactly, where the median is 174 kcal per 100 g across 13 foods.
100 g provides 74% of the Daily Value for selenium, 43% of the Daily Value for Vitamin B12 and 40% of the Daily Value for zinc.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 153 kcal | |
| Total fat C | 2.7 g | 3% |
| Saturated fat C | 0.67 g | 3% |
| Cholesterol C | 367 mg | 122% |
| Sodium C | 363 mg | 16% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 30.2 g | 60% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.2 mg | 1% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.026 mg | 2% |
| Riboflavin (B2) C | 0.21 mg | 16% |
| Niacin (B3) C | 3.1 mg | 19% |
| Vitamin B6 C | 0.07 mg | 4% |
| Folate (B9) C | 5 µg | 1% |
| Vitamin B12 C | 1 µg | 43% |
| Choline C | 104 mg | 19% |
| Calcium C | 17 mg | 1% |
| Iron C | 3.2 mg | 18% |
| Magnesium C | 3 mg | 0.7% |
| Phosphorus C | 188 mg | 15% |
| Potassium C | 178 mg | 4% |
| Zinc C | 4.4 mg | 40% |
| Copper C | 0.16 mg | 18% |
| Selenium C | 40.8 µg | 74% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 83%
- Fat 17%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein30.2 gin the top quarter of liver and organ meats (median 21 g)
- Fat2.7 gin the lowest quarter of liver and organ meats (median 8.7 g)
- Saturated fat0.67 gin the lowest quarter of liver and organ meats (median 2.5 g)
- Sodium363 mgin the lowest quarter of liver and organ meats (median 386 mg)
- Protein per 100 kcal19.7 gprotein density, useful for comparing foods with different calorie levels
- Water67.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.52 g |
|---|---|
| Polyunsaturated fat C | 0.35 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.22 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0.41 g |
| SFA 18:0 C | 0.24 g |
| MUFA 18:1 C | 0.44 g |
| PUFA 18:3 C | 0.007 g |
| PUFA 20:4 C | 0.1 g |
| MUFA 16:1 C | 0.073 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.011 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 67.4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 5 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Venison, steak | 149 | 30 g | 0 g | 2.4 g |
| Beef, steak, round | 166 | 29.7 g | 0 g | 4.3 g |
| Veal, chop | 158 | 29.5 g | 0.07 g | 4.4 g |
| Caribou | 166 | 29.5 g | 0 g | 4.4 g |
| Squirrel | 172 | 30.5 g | 0 g | 4.7 g |
| Moose | 133 | 29 g | 0 g | 0.96 g |
| Groundhog | 159 | 28.1 g | 0 g | 4.3 g |
| Armadillo | 159 | 28.1 g | 0 g | 4.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in gizzard?
100 g of gizzard has 153 kcal. 1 oz yields (20 g): about 31 kcal. 1 gizzard (22 g): about 34 kcal. 1 cup (145 g): about 222 kcal.
Is gizzard high in protein?
Gizzard contains 30.2 g of protein per 100 g (60% of the 50 g Daily Value), or 6 g in 1 oz yields (20 g). About 83% of its calories come from protein. Compared with other liver and organ meats, that is among the highest quarter (median 21 g).
How many carbs are in gizzard?
Gizzard has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in gizzard?
Gizzard contains 2.7 g of fat per 100 g, of which 0.67 g is saturated (3% of the Daily Value).
What vitamins and minerals does gizzard contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (74% DV), Vitamin B12 (43% DV), zinc (40% DV), Niacin (B3) (19% DV) and choline (19% DV). The full list is in the vitamins and minerals table above.
How much sodium is in gizzard?
100 g contains 363 mg of sodium, 16% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2706165. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.