Squirrel meat is not high in cholesterol. A 3.5-ounce (100-gram) serving of raw squirrel contains about 83 milligrams of cholesterol, which places it in a moderate range similar to most lean meats. For context, the daily cholesterol limit that many health guidelines reference is 300 milligrams, so a single serving of squirrel uses up roughly a quarter of that.
How Squirrel Compares to Other Meats
Penn State University compiled cholesterol and fat data for wild game alongside conventional meats, all based on 100-gram raw servings. Squirrel’s 83 milligrams of cholesterol is comparable to what you’d find in lean cuts of beef or pork. Chicken breast, one of the lowest-cholesterol options in domestic poultry, typically falls in the 60 to 75 milligram range per 100 grams, so squirrel runs only slightly higher.
Where squirrel really stands out is fat content. At just 3.2 grams of total fat per 100-gram serving, it’s significantly leaner than most cuts of beef or pork. It also clocks in at 149 calories for that same serving, making it a relatively low-calorie protein source.
A Favorable Fat Profile
Not all fat is created equal, and squirrel meat has a notably balanced breakdown. In a one-pound portion of raw squirrel, the fat splits into roughly 1.7 grams saturated, 5.4 grams monounsaturated, and 4.3 grams polyunsaturated. That means the majority of the fat in squirrel is the unsaturated kind, which is generally associated with better cardiovascular outcomes. The ratio of unsaturated to saturated fat is about 5.5 to 1, which is more favorable than what you’d find in most red meats.
This makes sense biologically. Wild animals that forage on nuts, seeds, and natural vegetation tend to accumulate more polyunsaturated fats than grain-fed domestic livestock. Squirrels eat a diet rich in acorns, walnuts, and other tree nuts, and that dietary pattern shows up directly in their tissue composition.
Micronutrient Density
Beyond cholesterol and fat, squirrel meat packs a surprisingly dense micronutrient punch. A serving of roasted squirrel (roughly one pound cooked) provides about 21 milligrams of iron, 5.6 milligrams of zinc, and over 20 micrograms of vitamin B12. To put that in perspective, the recommended daily intake of B12 for adults is 2.4 micrograms, so even a modest portion of squirrel delivers several times that amount.
The iron content is particularly notable. Most domestic poultry provides 1 to 2 milligrams of iron per serving, while squirrel delivers substantially more. This is typical of wild game in general. Animals that are physically active, foraging and climbing daily, tend to have higher concentrations of iron in their muscle tissue than sedentary farm-raised animals. If you’re eating squirrel as part of a regular wild game diet, iron deficiency is unlikely to be a concern.
One Safety Warning Worth Knowing
While squirrel muscle meat is nutritionally sound, squirrel brains are a different story entirely. In parts of rural Kentucky and the broader Appalachian region, squirrel brains have traditionally been eaten scrambled with eggs or added to a stew called “burgoo.” Research published in The Lancet flagged a possible link between eating squirrel brains and Creutzfeldt-Jakob disease, a rare and fatal brain condition caused by misfolded proteins called prions.
Researchers investigating CJD cases in rural Kentucky identified patients with a history of eating squirrel brains, and several case reports have suggested that consuming the brain tissue of wild animals could be a transmission route. The connection isn’t definitively proven, but the risk is serious enough that avoiding brain tissue is a straightforward precaution. This concern applies specifically to brain consumption, not to eating the leg, loin, or other muscle meat.
The Bottom Line on Squirrel and Cholesterol
If you’re watching your cholesterol and wondering whether squirrel meat fits into your diet, the numbers are reassuring. At 83 milligrams per serving with only 3.2 grams of fat and a favorable ratio of unsaturated to saturated fats, squirrel is one of the leaner, more heart-friendly options in the meat category. It’s nutritionally comparable to skinless poultry in terms of cholesterol, with the added benefit of higher iron, zinc, and B12. As long as you stick to the muscle meat and skip the brains, squirrel is a solid protein source.