Groundhog
Common food
Photo: Wikipedia
Groundhog, also known as woodchuck, is a lean, gamey mammal whose meat is surprisingly tender when slow-cooked, offering a flavor profile somewhere between dark chicken and rabbit. Nutritionally, it is a powerhouse of protein with virtually no carbohydrates or sugar, making it a dense, low-fat source of fuel. The texture is fine-grained and moist, especially when prepared in stews or braises that break down its connective tissues.
Calorie split: 74% protein · 0% carbs · 26% fat
↓ Full nutrition💚 Why it's loved
People love groundhog for its unique, mild game flavor that absorbs herbs and spices beautifully, making it a favorite in rustic, hearty dishes. It is also cherished in rural and Appalachian cultures as a traditional, self-sourced meat that connects people to seasonal foraging and hunting traditions.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its potential for a strong, musky taste if not properly prepared or if the animal is older, which can be off-putting to some palates. To counteract this, always soak the meat in salted water or buttermilk for several hours before cooking, and use slow-cooking methods like braising or stewing to tenderize it and mellow the flavor. Additionally, ensure it is cooked to a safe internal temperature to avoid any risk from parasites.
Key benefits
- Extremely high protein-to-calorie ratio (28g protein per 100g)
- Virtually zero carbohydrates and sugar
- Low in fat (4.34g per 100g) compared to many red meats
- Rich in B vitamins and iron, typical of game meats
- A sustainable, wild-harvested protein source in many regions
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Groundhog meat was once a common food source for early American settlers and was even served at some colonial-era taverns, but its popularity waned as commercial livestock became more accessible.
Full nutrition (USDA data · scales with serving)
| Water | 63.4 g |
| Energy | 159 kcal |
| Protein | 28.1 g |
| Total lipid (fat) | 4.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 133 mg |
| Potassium, K | 393 mg |
| Sodium, Na | 367 mg |
| Zinc, Zn | 3.0 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 12.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.31 mg |
| Riboflavin | 0.14 mg |
| Niacin | 4.2 mg |
| Vitamin B-6 | 0.41 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 117 mg |
| Vitamin B-12 | 0.69 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.38 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 0.76 g |
| SFA 18:0 | 0.44 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 16:1 | 0.22 g |
| MUFA 18:1 | 1.5 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.64 g |
| PUFA 18:2 | 0.50 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.11 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 76.0 mg |
FAQ
What does groundhog taste like?
Groundhog meat has a mild, gamey flavor similar to rabbit or dark chicken meat, with a slightly earthy undertone. When slow-cooked, it becomes tender and absorbs seasonings well.
Is groundhog meat safe to eat?
Yes, groundhog meat is safe to eat when properly handled, cleaned, and cooked to an internal temperature of at least 165°F (74°C) to eliminate any potential parasites or bacteria.
How do you prepare groundhog for cooking?
To prepare groundhog, skin and clean it thoroughly, then soak the meat in salted water or buttermilk for several hours to remove any gamey taste. It is best cooked using slow methods like braising, stewing, or smoking to ensure tenderness.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.59 kcal/g · 71% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.93 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.