Bison meat differs slightly from beef - it is leaner and usually grass-fed for all or most of its life. Its favorable nutritional profile can promote overall health, and its versatility makes it a viable alternative to other red meats. Bison can be a nutritious addition to a well-balanced, whole-foods diet.
Bison Meat's Nutritional Profile
In terms of nutrient content, bison meat contains several essential nutrients, including protein, iron, zinc, selenium, and B vitamins.
A serving of bison cooked from a raw 4 oz portion has:
Calories: 124
Protein: 17 grams
Fat: 6 grams
Saturated fat: 2.5 grams
Carbs: less than 1 gram
Iron: 13% of the Daily Value (DV)
Selenium: 31% of the DV
Vitamin B12: 68% of the DV
Zinc: 35% of the DV
Vitamin B6: 19% of the DV
Niacin (vitamin B3): 28% of the DV
Nutritional Benefits
As part of a nutritious, whole-foods diet, bison provides multiple health benefits.
Excellent source of protein
Packing about 17 grams of protein per raw 4 oz (113 gram) serving, bison is considered an excellent high source of protein.
Sufficient protein intake is essential for numerous processes in your body, including hormone production, tissue rebuilding, and transport of nutrients throughout the body.
The overall recommendation for protein intake among active individuals is 0.6 – 0.9 grams per pound (1.4 – 2.0 grams per kg) of body weight. Thus, consuming bison is a good way meet your body's protein requirements.
Rich source of B vitamins
Bison meat is rich in B vitamins, with a raw 4 oz (113 gram) serving delivering 68% of your daily value of B12, 19% of B6, and 28% of B3 (also known as Niacin).
B vitamins are an integral player in many cellular processes throughout your body, including neurochemical and energy production, as well as formation of red blood cells.
High in iron, zinc and selenium
Bison meat is a great source of iron, as well as an excellent source of zinc and selenium, with one raw 4 oz (113-gram) serving providing 13% of your iron daily value, 35% of your daily value for zinc, and 31% of your daily value for selenium.
These three essential minerals serve multiple and important functions in your body.
Iron plays a crucial role in red blood cell formation. Red blood cells are the primary transporters of oxygen in your blood and necessary for all bodily processes the require oxygen.
Selenium is an antioxidant and fights oxidative stress in the body. Oxidative stress is an imbalance of antioxidants and free radicals that can lead to tissue disease and dysfunction. Adequate selenium intake can help prevent this deterioration.
Zinc assists in the support of your body’s immune system and helps fight a variety of illnesses. It promotes cell growth, which is key in healing wounds. Sufficient zinc intake can help promote optimal immune function.
Including bison meat as part of a balanced diet can help you meet the daily requirements for these three very important minerals.
Relatively low in calories
When compared with several other meats, bison is low in saturated fat and overall calories, with a raw 4 oz (113 gram) serving has only 6 grams of fat and 124 calories.
Swapping out higher fat cuts of meat for bison, you can get beneficial nutrients with fewer overall calories, which can be helpful for those looking to improve their body composition or lose weight.
Can be substituted in recipes
Bison meat’s impressive nutritional profile and mild flavor can add versatility for your meat dishes.
For example, you can substitute bison meat for other red meats in nearly any recipe that calls for meat, including burgers, stew, chili and stir-fry. Choose Bison Roasts in lieu of beef for a leaner meal with all the flavor.