Is Squirrel Meat Healthy? The Nutritional Benefits And Risks

Squirrel meat may not be the first thing that comes to mind for dinner, but for many people, especially hunters, it’s a free, readily available source of meat. If you’re wondering if you should be eating more squirrel or have come across some and aren’t sure what to do with it, you may be asking: is squirrel meat healthy?

If you’re short on time, here’s a quick answer to your question: squirrel meat is quite nutritious and can be a lean, healthy meat choice when properly prepared and thoroughly cooked to eliminate risks of disease transmission. However, it does require cautious preparation.

In this comprehensive guide, we’ll cover everything you need to know about the nutritional profile of squirrel meat, the health benefits it offers, and steps to take to ensure safe consumption.

Nutritional Profile of Squirrel Meat

Calories and Macronutrients

Squirrel meat is quite low in calories and fat compared to other types of meat. A 3-ounce serving of cooked squirrel provides around 155 calories, with only 4 grams of fat. For reference, the same serving size of 85% lean ground beef contains around 245 calories and 15 grams of fat.

Squirrel is a remarkably lean meat.

In terms of protein content, squirrel meat contains around 24 grams per 3-ounce serving. That’s a bit less than beef or chicken breast, but still an excellent source of protein. Protein plays a key role in building and repairing muscle tissue, supporting immune function, and keeping you feeling full between meals.

Squirrel meat also provides a small amount of carbohydrates, around 1 gram per serving. So it can be considered a very low-carb food choice for those monitoring their carbohydrate intake.

Vitamins and Minerals

Squirrel meat is nutrient-dense, meaning it provides lots of vitamins and minerals for relatively few calories. Some of the key vitamins and minerals squirrel meat supplies include:

• Vitamin B12: Squirrel is an excellent source of vitamin B12, providing over 300% of the RDI per serving. B12 is important for red blood cell formation, neurological function, and DNA synthesis.
• Niacin: Also known as vitamin B3, niacin plays a role in converting food into energy and keeping the nervous system healthy. A serving of squirrel provides about half the RDI for niacin.
• Selenium: This essential trace mineral supports thyroid and immune system function. Squirrel meat is very high in selenium, with 166% of the RDI in just 3 ounces.
• Phosphorus: Supports bone health and cell function. Squirrel provides about 25% of the RDI for phosphorus per serving.
• Zinc: Important for immune function, wound healing, DNA synthesis, and growth. Squirrel provides around 15% of the RDI for zinc.

Squirrel meat also contains useful amounts of iron, potassium, magnesium, and B vitamins like folate, thiamin, and riboflavin. Overall, it provides a very nutrient-dense, low-calorie protein source.

Health Benefits of Eating Squirrel Meat

Lean, Low-Fat Protein Source

Squirrel meat is an exceptionally lean protein source. A 3-ounce portion contains around 155 calories and only 5 grams of fat compared to a 3-ounce serving of beef that delivers about 200 calories and 14 grams of fat (1).

The fat content is impressively low at under 2 grams per serving. So squirrel meat provides all the top protein advantages of meat without worrying about excessive saturated fats (2).

People aiming to lose weight, fitness enthusiasts, bodybuilders, and those seeking to improve muscle tone would thrive on this near zero-fat protein in their diets.

Rich in Iron and B Vitamins

Squirrel meat delivers exceptional traces of vital micronutrients, especially iron, potassium, and vitamin B12:

The bountiful iron content aids healthy circulation and combats iron deficiency. The array of B vitamins promotes energy metabolism, nerve transmission, and red blood cell formation (2).

Source of Omega-3 Fatty Acids

Squirrels source some food from tree nuts and plants containing healthy omega-3s. Eating them passes on that benefit.

Omega-3s boost heart health, reduce inflammation, fight depression, enhance brain function, and relieve joint pain and stiffness (3).

Risks and Safe Preparation of Squirrel Meat

Disease Risks

Eating squirrel meat comes with some disease risks that need to be considered. Squirrels can carry diseases like salmonella, tularemia, or typhus, which can be transmitted to humans who eat undercooked squirrel meat. Proper handling and thorough cooking of the meat is essential.

Here are some key disease risks and precautions:

• Salmonella – Squirrels may come in contact with feces or contaminated environments and contract salmonella bacteria. Symptoms include fever, diarrhea, and abdominal cramps.
• Tularemia – Also called rabbit fever, this bacterial disease can be found in wild rodents like squirrels. Can cause fever, skin ulcers, and swollen glands.
• Typhus – Caused by Rickettsia bacteria and transmitted by fleas and lice that may infest squirrels. Causes fever, rash, and headache.

To avoid transmitting these diseases, proper field dressing, butchering, and thorough cooking of the meat is essential. Wearing gloves when handling raw squirrel meat provides protection as well.

Field Dressing and Butchering

Careful field dressing and butchering of squirrels is important to avoid contaminating the meat and transmitting potential diseases. Here are some tips:

• Use disposable gloves and thoroughly wash hands both before and after handling the squirrel.
• Use a sharp knife and cutting surface designated only for meat processing.
• Remove the innards, skin, and feet promptly after kill. Avoid puncturing intestines.
• Rinse the squirrel with clean water and wipe down with paper towels.
• Keep meat chilled at 40°F or below until ready to cook.
• Sanitize all tools and surfaces after processing.

Proper field dressing removes potential contaminants while keeping the meat intact and fresh. It’s also wise to inspect the meat and discard any with abnormalities before consumption.

Thorough Cooking and Storage

Because wild squirrel meat may harbor bacteria, parasites, or diseases, it’s essential to cook it thoroughly to kill any potential pathogens. Here are some tips for safe cooking and storage:

• Cook squirrel meat to an internal temperature of 165°F to kill bacteria, parasites, and viruses.
• Use a food thermometer to verify doneness, checking the thickest part of the meat.
• Slow cook for tenderness in stews, chili, or casseroles at 300°F for 1-2 hours.
• Grill or pan fry squirrel meat like chicken, ensuring no pink remains inside.
• Reheat cooked squirrel meat to 165°F before serving leftovers.
• Refrigerate cooked meat within 2 hours at 40°F or below.
• Store cooked meat for only 3-4 days in the refrigerator.
• Freeze meat for longer storage, up to 2-3 months.

Following safe handling, cooking, and storage practices helps destroy illness-causing organisms and prevents foodborne sickness from eating squirrel meat.

Squirrel Recipes and Cooking Tips

Braising, Stewing, and Slow Cooking

When it comes to cooking squirrel meat, braising, stewing, and slow cooking are fantastic preparation methods. These moist-heat cooking techniques gently simmer and tenderize the meat, yielding exceptionally flavorful results full of fall-off-the-bone goodness.

According to an article on the Field & Stream website (https://www.fieldandstream.com/story/hunting/squirrel-recipes-how-to-cook-squirrel/), squirrels should be braised or stewed for at least 90 minutes. This extended cook time allows the connective tissues to properly break down.

For braises and stews, consider ingredients like onion, garlic, broth or stock, tomato products, carrots, mushrooms, aromatic herbs and spices. These elements nicely supplement and boost the wild, earthy flavors of the squirrel. Slow cooker recipes also work incredibly well.

Toss everything in the crockpot in the morning before work or school. By dinnertime, the squirrel will practically melt in your mouth!

Frying or Grilling Small Portions

While braises and stews utilize whole squirrels, fried or grilled preparations focus on small, individual pieces. Legs, thighs, tenderloins, livers, hearts and ribs all grill and pan-fry nicely. The Audubon Society (https://www.audubon.org/news/protein-packed-pine-nuts) notes that squirrel has a mild, somewhat sweet flavor profile that adapts well to a spectrum of seasonings.

When pan or deep frying, use a flavorful oil like peanut or olive oil. For pan frying, opt for shallow oil and flip the pieces frequently to achieve a perfect golden brown crust. Deep frying in abundant 350°F oil yields deliciously crispy results.

Skillet preparations like stir fries also work wonderfully. Grill squirrel pieces over direct high heat for only 2-5 minutes per side.

Enhancing Flavor

To make squirrel meat shine, incorporate acids, salts, sweet elements and umami-rich ingredients. Squirrels pair fantastic with citrus, tomatoes, stone fruits, apples, onions, garlic, shallots and fresh herbs. Vinegars, wines, broths/stocks and tomato pastes also boost and balance flavor.

When it comes to seasoning, don’t be afraid of boldness. Squirrel can handle assertive spices and herb blends ranging from Cajun to jerk to barbecue rubs. For sweet contrast, add a touch of brown sugar, honey, maple syrup or fruit preserves.

To up the savory umami factor, incorporate soy sauce, Worcestershire sauce, fish sauce, mushrooms and aged cheese.

Conclusion

Squirrel meat can be a nutritious, lean protein source to add to your diet if properly prepared. With careful field dressing, butchering, and thorough cooking, the risks of disease are minimal. While not the most common meat, its wild flavor and free availability make it worth considering.

Following safe preparation methods and recommended recipes will allow you to gain the most benefits from this wild game meat.