Bison Nutrition: The Healthiest Red Meat Option
Healthy Never Tasted So Good
Bison is more than just a delicious Western staple; it is a nutritional powerhouse. Often called 'America’s original red meat,' bison is naturally lean, high in protein, and packed with essential vitamins and minerals. Whether you're an athlete looking for clean protein or simply heart-conscious, bison offers the flavor of red meat without the high fat and calorie counts of traditional alternatives.
Nutritional Comparison
| Calories (kcal) | Protein (g) | Fat (g) | Cholesterol (mg) | Iron (g) | Vitamin B12 (mg) | |
|---|---|---|---|---|---|---|
| Bison | 143 | 28.44 | 2.42 | 82 | 3.42 | 2.86 |
| Beef (choice) | 268 | 25.85 | 17.68 | 89 | 2.24 | 1.90 |
| Beef (select) | 245 | 26.06 | 15.09 | 85 | 2.11 | 1.58 |
| Pork | 201 | 27.51 | 9.21 | 84 | 1.00 | 0.68 |
| Chicken | 190 | 28.93 | 7.41 | 89 | 1.21 | 0.33 |
| Atlantic Salmon | 182 | 25.44 | 8.13 | 71 | 1.03 | 3.05 |
| Bison | |
|---|---|
| Calories (kcal) | 143 |
| Protein (g) | 28.44 |
| Fat (g) | 2.42 |
| Cholesterol (mg) | 82 |
| Iron (g) | 3.42 |
| Vitamin B12 (mg) | 2.86 |
| Beef (choice) | |
| Calories (kcal) | 268 |
| Protein (g) | 25.85 |
| Fat (g) | 17.68 |
| Cholesterol (mg) | 89 |
| Iron (g) | 2.24 |
| Vitamin B12 (mg) | 1.90 |
| Beef (select) | |
| Calories (kcal) | 245 |
| Protein (g) | 26.06 |
| Fat (g) | 15.09 |
| Cholesterol (mg) | 85 |
| Iron (g) | 2.11 |
| Vitamin B12 (mg) | 1.58 |
| Pork | |
| Calories (kcal) | 201 |
| Protein (g) | 27.51 |
| Fat (g) | 9.21 |
| Cholesterol (mg) | 84 |
| Iron (g) | 1.00 |
| Vitamin B12 (mg) | 0.68 |
| Chicken | |
| Calories (kcal) | 190 |
| Protein (g) | 28.93 |
| Fat (g) | 7.41 |
| Cholesterol (mg) | 89 |
| Iron (g) | 1.21 |
| Vitamin B12 (mg) | 0.33 |
| Atlantic Salmon | |
| Calories (kcal) | 182 |
| Protein (g) | 25.44 |
| Fat (g) | 8.13 |
| Cholesterol (mg) | 71 |
| Iron (g) | 1.03 |
| Vitamin B12 (mg) | 3.05 |
Per 100g (3.5 oz) cooked
Source: USDA National Nutrient Database for Standard Reference, Updated April, 2018
Cooking Tips
- Steaks should be prepared medium (no more than 135-140°); use a meat thermometer and think pink.
- Roasts should have liquid added. Soups, broths, salsa, wine, etc., can often be cooked in the crock pot all day on a low temperature, or prepare your specialty roasts in the oven on a lower temperature (275°). We highly recommend using a meat thermometer and keeping the inside of the meat pink.
- Ground bison can be substituted in any ground beef recipe; just remember it's lean, so you may need to turn your skillet down or spray it with non-stick spray.
- Ground bison burgers are also lean - remember not to smash them.
- Overall, bison meat will cook faster than beef, so cook it on a lower heat and watch it carefully so it does not get overdone.
Get Cookin'
Find a local RMBA rancher today to stock your freezer with nutrient-dense, sustainably raised bison meat.