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A protein- and iron-rich stew made with chicken gizzards and vegetables.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Chicken gizzard vegetable stew (250 g) has 313 calories. That works out to 125 calories per 100 g. It contains 13.8 g of carbs, 40 g of protein, 11.3 g of fat and 3.8 g of fiber. Its 5 µg of B12 covers 208% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 250 g
313
KCAL / 250G
Carbs
13.8g
· 5% DV
Protein
40g
· 80% DV
Fat
11.3g
· 14% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 50% · Fat 33%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 313 kcal | |
| Total fat | 11.3 g | 14% |
| Saturated fat | 3.13 g | 16% |
| Trans fat | 0.08 g | |
| Sodium | 550 mg | 24% |
| Total carbohydrate | 13.8 g | 5% |
| Fiber | 3.8 g | 14% |
| Protein | 40 g | 80% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 313 kcal |
| 1 tablespoon (small) | 20 g | 25 kcal |
| 100 g | 100 g | 125 kcal |
| 1 piece (medium) | 120 g | 150 kcal |
| 1 serving (small) | 200 g | 250 kcal |
| 1 cup (medium) | 250 g | 313 kcal |
| 1 serving (large) | 300 g | 375 kcal |
| 1 bottle (large) | 500 g | 625 kcal |
| 1 bottle (extra large) | 750 g | 938 kcal |
Calculated from 125 calories per 100 g.
A gizzard is a chicken’s muscular stomach, which helps grind food. It has a firmer, chewier texture than breast or thigh meat, so the stew needs enough cooking time to make the pieces tender.
Simmer the cleaned gizzards in seasoned liquid until tender, then add the vegetables and cook until they are done. Adding vegetables later helps prevent them from turning mushy while the gizzards soften.
Gizzards stay tough when they have not cooked long enough. Keep them simmering gently with the lid on and a little liquid until a fork can cut through easily; a vigorous boil can make the texture less pleasant.
Yes, check and clean the gizzards before cooking Chicken gizzard vegetable stew. Rinse away any residue and trim off tough membranes or yellowish lining if present, then wash your hands and any surfaces that touched raw poultry.
Yes, Chicken gizzard vegetable stew can be made in a slow cooker. Cook the gizzards with the liquid and seasonings first, then add quicker-cooking vegetables later so they keep their shape rather than becoming overly soft.
Onion, carrots, potatoes, and peppers work well in Chicken gizzard vegetable stew because they hold up during simmering and complement the gizzards. Add delicate vegetables, such as peas, near the end of cooking.
Serve Chicken gizzard vegetable stew with rice, crusty bread, or mashed potatoes to make a more filling meal. A crisp green salad or a simple acidic side also balances the stew’s rich, savory flavor.
Store Chicken gizzard vegetable stew in a covered container in the refrigerator and eat it within 3–4 days. Reheat only the portion you need until it is steaming hot throughout, rather than warming and cooling the whole batch repeatedly.
Yes, Chicken gizzard vegetable stew freezes well in airtight, meal-sized containers. Thaw it in the refrigerator before reheating; potatoes and softer vegetables may change texture slightly, but the stew remains suitable to eat if handled safely.
Yes, you can leave potatoes out of Chicken gizzard vegetable stew and use carrots, peppers, green beans, or other vegetables instead. If you want a thicker broth, mash a few cooked vegetables into the liquid before serving.
Vitamins
B12
5µg · 208% DV
B3
10.5mg · 66% DV
B5
1.88mg · 38% DV
B2
0.45mg · 35% DV
Minerals
Selenium
58µg · 105% DV
Phosphorus
438mg · 63% DV
Zinc
6.75mg · 61% DV
Iron
7.75mg · 43% DV
Sodium
550mg · 24% DV
Potassium ⭐
675mg · 20% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 313 calories in 1 serving (medium) (250 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Chicken gizzard vegetable stew is a home-style dish of chicken gizzards simmered with vegetables, often with onion and a savoury broth. The gizzards need a longer, gentle cook to become tender, while the vegetables add sweetness and flavour to the pot.
The meat has a firm, pleasantly chewy texture, balanced by soft vegetables. In Turkey, it is served hot as a main dish, often with rice or bread; a squeeze of lemon or fresh herbs can brighten it. It is a filling stew with plenty of protein and iron, providing 16 g of protein per 100 g. For a lighter bowl, use oil sparingly and add extra vegetables.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
3.13g
MONOUNSATURATED
3.63g
POLYUNSATURATED
2.38g
Omega 6:3 ratio 16.4:1
Above the ideal 4:1 (16.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.