Calories in Bison: Full Nutrition Breakdown

Bison, also known as buffalo meat, is one of the leanest red meats available. It is naturally grass-fed and offers an impressive protein-to-calorie ratio, making it increasingly popular among health-conscious consumers and athletes. Here is a complete breakdown of bison nutrition by serving size.

Calories by serving (cooked, roasted):

Bison is an excellent source of iron, zinc, vitamin B12, vitamin B6, niacin, and selenium. Notably, bison contains more iron per serving than beef, making it a particularly good choice for individuals at risk of iron deficiency.

Frequently Asked Questions (FAQ)

How does bison compare to beef nutritionally?

Bison is significantly leaner than most beef cuts, with only 2.4 grams of fat per 3.5 oz compared to approximately 8-17 grams for comparable beef cuts. A 3.5 oz serving of bison has 143 calories versus 206 calories for top sirloin or 271 calories for ribeye. Bison also provides more iron and similar amounts of protein per serving.

Is bison healthier than beef?

Bison is generally considered healthier than conventional beef due to its lower fat, calorie, and saturated fat content while providing comparable or higher levels of key micronutrients like iron and B12. Most bison is raised on pasture without hormones or antibiotics, which may offer additional health benefits. However, lean beef cuts like top sirloin and eye of round are nutritionally competitive with bison.

How does bison taste compared to beef?

Bison has a slightly sweeter, richer flavor than beef with a clean finish and no gamey taste. Its texture is similar to lean beef, though it can become dry more easily during cooking due to its low fat content. Most people who enjoy beef find bison to be a pleasant and familiar-tasting alternative that works well in any recipe that calls for beef.

Where can you buy bison meat?

Bison is available at many mainstream grocery stores, specialty butcher shops, and online retailers. Stores like Whole Foods, Costco, and Trader Joe's regularly stock ground bison and bison steaks. Online sources such as direct-from-ranch websites often offer a wider selection of cuts and bulk ordering options at competitive prices.

How much iron and vitamin B12 does bison provide?

A 3.5 oz serving of cooked bison provides about 3.4 mg of iron, which is roughly 19% of the daily recommended value, and 2.9 mcg of vitamin B12, covering about 120% of the daily value. These levels are higher than most beef cuts, making bison an especially nutrient-dense choice for supporting red blood cell production and energy metabolism.