Giblets are the inners of chicken and other poultry that are used for flavoring and recipes like giblet gravy. They naturally add a complex, rich, meaty flavor to dishes and extra nutritional benefits.
Using giblets also cuts down on waste because you consume the entire bird instead of discarding everything but the fleshy meat.
To boost your protein, vitamin A and antioxidant intake, consider adding giblets to your diet or using them in your holiday fixings, like gravy and stuffing.
Giblets are the livers, gizzards and hearts of poultry, mainly turkeys, chickens and ducks. They are used to flavor stock gravy and other dishes, often sold as part of the body cavity when buying whole poultry or in a bag of organs. In a bag of giblets, you may also find poultry neck, feet and wing tips.
The gizzard found in giblet bags is a stomach muscle that poultry uses to digest fibrous plants and seeds. The lobes of the muscle are consumed.
Gizzards (especially from duck) are also used to make confit, a traditional French cooking method that preserves foods by cooking them slowly in oil, grease or sugar water.
Turkey giblets – aren’t those weird bits that come in the bag inside the turkey cavity? Turns out those unassuming organs pack a powerful nutritional punch. I was curious whether turkey giblets offer any health benefits, so I did some digging. What I discovered surprised me – these under-appreciated parts have impressive nutrients that can boost your health in many ways.
In this article, we’ll uncover the nutrient profile of turkey giblets, their stellar health benefits, and easy ways to incorporate them into your diet. Let’s dig in!
What Are Turkey Giblets?
First what exactly are turkey giblets?
Turkey giblets refer to the edible organs of the turkey, typically including:
- Gizzard – part of the digestive system that helps grind food
- Heart
- Liver
- Kidneys (sometimes)
- Neck (not technically an organ)
These nutrient-dense organs get tucked into the body cavity of whole turkeys sold in stores. Giblets used to routinely get thrown away, but thankfully more people now recognize their value.
While the idea of eating organs may seem unappealing, remember that giblets have been included in stuffing, gravy, and broth for ages. Their mild flavor complements other foods beautifully.
Nutritional Profile of Turkey Giblets
So why are turkey giblets healthy? Let’s look at the stellar nutrition they provide.
Turkey giblets are packed with vitamins, minerals, and other beneficial nutrients. A 3.5 oz serving boasts:
- 544% DV vitamin B12
- 438% DV vitamin A
- 157% DV vitamin B7
- 107% DV vitamin B2
- 90% DV selenium
- 83% DV vitamin B9
- 78% DV vitamin B5
- 64% DV copper
- 54% DV vitamin B3
- 38% DV vitamin B6
- 33% DV iron
- 29% DV choline
- 29% DV zinc
- 18 g high-quality protein
They also contain ample amounts of vitamin B1, phosphorus, coQ10, and taurine.
Clearly, turkey giblets provide substantial levels of nutrients in a small package. Ounce for ounce, organ meats contain more nutrients than muscle meats. Let’s explore how those nutrients impact your health.
6 Impressive Health Benefits of Turkey Giblets
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Support eye health – Turkey giblets are incredibly high in vitamin A, providing a whopping 438% DV. Vitamin A helps maintain healthy eyes by supporting cornea health and reducing risk of night blindness.
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Boost energy – Thiamin, riboflavin, niacin, pantothenic acid and other B vitamins in turkey giblets play key roles in energy production. B12 also helps prevent anemia by assisting red blood cell formation.
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Strengthen bones – The zinc in turkey giblets helps stimulate bone-building cells called osteoblasts. Copper aids collagen production for bone matrix.
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Improve immunity – Selenium, zinc, vitamin A and B vitamins help regulate immune function. Turkey giblets provide abundant amounts of these protective nutrients.
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Support brain function – Choline assists in neurotransmitter synthesis, while B vitamins aid nerve conduction and brain circulation. The iron transports oxygen to power cognition.
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Build and repair tissues – Turkey giblets provide high-quality protein with all essential amino acids to maintain and build muscle, skin, hair, hormones and enzymes.
Clearly, adding turkey giblets into your diet provides broad-spectrum nutrition to power optimal health from head to toe!
Nutritious and Delicious Ways to Eat Turkey Giblets
If you’re sold on gobbling up these giblets, how can you enjoy them? Here are some tasty preparation ideas:
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Gravy – Chopped giblets make rich, flavorful gravy the perfect topping for turkey.
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Broth – Simmer giblets in water with aromatics to make a mineral-rich broth. Sip on its own or use for cooking.
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Pâté – Blend cooked giblets into a smooth, spreadable pâté to enjoy on crackers or toast.
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Snack – Dehydrate sliced giblets into chips for a crispy, protein-packed snack.
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Capsules – Can’t stomach organ meats? Take freeze-dried giblet supplements in capsule form.
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Spice blends – Products like Pluck mix dehydrated turkey giblets into seasoning blends to conveniently boost dishes’ nutrition.
With a little creativity, it’s easy to add these nutritional powerhouses into your cooking routine. Start with small amounts mixed into things you already enjoy.
Are Turkey Giblets Safe to Eat?
Some people worry whether turkey giblets are safe, since they can harbor bacteria if improperly handled.
To stay safe:
- Cook giblets to an internal temperature of 165°F.
- Store raw giblets separate from other foods.
- Refrigerate promptly and use within 1-2 days.
- Clean surfaces and hands after handling raw giblets.
As long as basic food safety guidelines are followed, turkey giblets pose no greater risk than other poultry products.
Should You Eat the Neck and Organs of Your Turkey?
Since giblets include the neck, you may wonder if the turkey’s neck is edible too. The short answer – yes, absolutely!
The neck contains the same nutrients (and delicious flavor) as the giblets. It can be cooked the same ways.
Some people also ask if it’s healthy to eat the other organs, like the heart, kidneys and liver. The answer again is a resounding yes!
Organ meats provide the greatest nutritional value of any food group. Our ancestors prized them for their rich nutrition.
The only precautions would be to eat liver in moderation, as it contains high levels of vitamin A. Also, limit intake of organs from conventionally-raised animals, as they accumulate more toxins.
But overall, embracing nose-to-tail animal consumption provides superior nutrition. So eat up those organs!
Incorporating Turkey Giblets into a Nutritious Diet
While turkey giblets are healthy, they’re just one piece of an overall balanced diet. Use them alongside a diverse mix of whole foods.
Some other nutrition tips:
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Focus on quality over quantity – choose organic, pasture-raised poultry whenever possible.
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Vary protein sources – enjoy giblets along with fatty fish, beans, eggs, and other meats.
-Pile on the plants – fill half your plate with a rainbow of vegetables and fruits.
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Pick whole grains – opt for minimally processed grains like brown rice, quinoa, oats.
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Stay hydrated – drink plenty of water, herbal tea, or bone broth.
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Limit sugar, refined carbs, processed foods, and vegetable oils – these offer minimal nutrition.
By making turkey giblets part of a complete, healthy diet, you’ll feel amazing from the inside out!
Gobble Up the Benefits of Turkey Giblets
Who knew the unassuming organs tucked into your holiday bird could provide such impressive nutrition? Turkey giblets truly offer a boost of vitamins, minerals, and other beneficial compounds.
Beyond their stellar nutrition, they’re inexpensive and provide a sustainable way to use the whole animal.
This Thanksgiving when you pull out that bag of giblets, don’t toss them in the trash! Put their nutrition to work via delicious recipes. Your body will thank you.
How to Use Them (How to Cook, Recipes)
Giblets can be purchased at your local butcher with a whole chicken, turkey or duck. You can also ask for a bag of giblets, which is a less pricey option.
Some brands sell whole poultry with giblets, but that is less common, especially with the rise of factory farming conventional poultry. If you’re searching a grocery store, look in the section that displays offal or organ meats.
Giblets can be stored in the refrigerator for just a few days. If you aren’t using them right away, put them in the freezer in an airtight bag or container. Then thaw them out before cooking.
Before preparing the organ bits, rinse them with water, and pat them try. They can be chopped or left whole, depending on the recipe you’re following.
Giblets are used to flavor sauces and gravy, simmered and eaten with potatoes and vegetables, browned in butter and simmered, and used in stuffing. Some traditional recipes include giblets, such as the following:
- Giblet gravy: Unlike conventional gravy that’s made with preservatives and lacks nutritional value, homemade giblet gravy is rich in vitamins and minerals and adds flavor to your meal. The bits are boiled and combined with bone broth, diced vegetables, and herbs like cayenne and sage to make a roux.
- Giblet stuffing: Giblet pieces are cooked in butter and combined with celery and onions. Then the mix is tossed with breadcrumbs and used to stuff a whole turkey. You’ll be left with a flavor-rich giblet stuffing.
- Giblets à la bourguignon: A traditional preparation of meat bits involves simmering giblets in red wine, along with mushrooms, onions and sometimes bacon.
- Battered and fried giblets: Another way to prepare giblets is to batter the bits with flour and deep fry them with cooking oil. Some recipes, like this one for Southern Fried Gizzards, include marinating the gizzards in chopped onion and buttermilk before frying.
- Giblet pâté: If you have a meat grinder, you can easily make giblet pâté or use a sharp knife to chop the bits into very small pieces. The meat is then browned in cooking oil and combined with onion and celery. Lastly, add in one egg, mayonnaise and spices. Try this recipe: Turkey Giblet Pâté.
What are turkey giblets and what should you do with them?
FAQ
Is it okay to eat turkey giblets?
If the giblets were wrapped with paper, there’s no concern. They’re safe if you fully cooked your turkey to 165 °F. as measured with a food thermometer.
What part of the turkey giblets do you not use?
You should remove these parts from the cavity and save all but the liver (which can impart a mineral, bitter taste to stock) for making gravy. The neck, gizzard, and heart contribute meaty favor to stock. The liver, identifiable by its amorphous shape and shiny, dark red exterior, can impart a mineral taste to stock.
What are the benefits of turkey giblets?
Turkey Giblets Provide 107% DV Vitamin B2 (Riboflavin)
Collectively, these coenzymes are involved in antibody production, energy production, growth and development, skin and hair health, and the metabolism of several other nutrients (vitamin B6, niacin, folate, and iron).
What should I do with the turkey giblets?
“When cooking giblets for gravy or stuffing, you can simply roast them in the pan with your turkey or simmer them in water with some celery and onions to make …Oct 30, 2024
What are Turkey giblets used for?
Detroit chef Les Molnar has a happy childhood memory involving giblets. His mother would add heart, liver, and kidney to her Thanksgiving stuffing, giving it a little something extra he described as “earthy.” Turkey giblets are also commonly used as the base for a flavorful turkey gravy.
Are turkey gizzards healthy?
Heart Health: With minimal fat and zero carbs, gizzards support cardiovascular wellness as part of an overall healthy eating pattern. Immune Support: Selenium, zinc, vitamin B12, and other nutrients in turkey gizzards contribute to proper immune function. When properly prepared, turkey gizzards have a rich, meaty taste and tender texture.
What are turkey gizzards used for?
Turkey gizzards are one of the most versatile giblets; they can be used to add a depth of flavor to stuffing and gravy, but they can also be deep fried and enjoyed as a crunchy snack. Some folks even pickle gizzards.
What to do with Turkey giblets?
Turkey giblets are also commonly used as the base for a flavorful turkey gravy. Taste suggests sautéing the giblets with vegetables, herbs, and turkey drippings, then thickening with flour or corn starch. You’ll have a gravy that will rescue even the blandest turkey breast.
What is in a turkey gizzard?
When you buy a turkey or a chicken, it is often stuffed with what are called giblets. One component of the giblets is usually the gizzard, which is a part of the bird’s stomach. The bird swallows grit, which helps grind up food in the gizzard. This grit is removed from the gizzard before it is sold for food.
Do turkeys eat gizzards?
Since birds do not have teeth to chew and break down food, the gizzard performs this vital function. It contains small stones and grit that help to grind up food before passing it further along the digestive system. While many people discard gizzards when preparing a turkey, they are completely edible and full of nutrients.