Bison: Nutrition Facts and Health Benefits

Bison, sometimes called the North American buffalo, has made an impressive comeback—from near extinction to a sustainable food source prized for its taste, nutrition, and health benefits. As more consumers seek alternatives to beef and other red meats, bison is gaining attention for its lean profile, rich nutrient content, and potential health advantages. In this article, we’ll dive into the nutrition facts of bison and explore the science-backed health benefits that make it a standout protein choice.

Bison Nutrition Facts

Bison meat is celebrated for being lean, high in protein, and packed with essential vitamins and minerals. Unlike many conventional meats, bison is often raised on natural pastures, and its nutrient profile reflects both its unique biology and its traditional rearing practices. Here, we break down the key nutritional facts of bison, drawing from scientific analyses of various cuts and feeding methods.

Macronutrients: Protein, Fat, and Calories

Bison is a protein powerhouse, with roughly 21–22 grams of protein per 100 grams of meat—on par with or exceeding beef, pork, and chicken. This protein is high quality, containing all essential amino acids necessary for muscle repair, immune function, and metabolic health 3 5.

What really sets bison apart is its leanness. With total fat content typically under 2.2%, it's much lower in fat than most beef cuts, making it ideal for those seeking a protein-rich diet without excess saturated or total fat 2 3 5. This lean profile also means bison is relatively low in calories, with only 138–141 kcal per 100 grams of raw meat 3 5.

Fatty Acid Profile

Though low in total fat, the composition of bison fat is noteworthy. The balance is approximately 43% saturated, 46% monounsaturated, and 11% polyunsaturated fatty acids 5. Grass-finished bison tends to have higher polyunsaturated fats, including beneficial omega-3s, though it may also have slightly more saturated fat compared to grain-finished bison 2. Unique to bison, its fat contains more stearic and linolenic acids but less palmitic and myristic acids than beef, potentially affecting its impact on heart health 3.

Vitamins and Minerals

Bison is a micronutrient-dense food. It’s especially rich in vitamin B12 (about 2.13 µg/100g), iron (3 mg/100g), selenium (25.5 µg/100g), phosphorous, and zinc 1 2 3 5. These nutrients are vital for red blood cell formation, immune support, antioxidant defense, and overall energy metabolism. Bison is also low in sodium, making it suitable for those watching their salt intake 2 3 5.

Other vitamins—such as B6, thiamin, and small amounts of vitamin A—are present but not at levels that notably distinguish bison from other red meats 1 5.

Nutrition and Cut Variation

While the nutrient content is consistent across most cuts, there can be some variation in fat and cholesterol depending on the specific muscle and whether the animal was grain- or grass-finished. Sirloin tends to have less cholesterol than other cuts 4. Bulls may have higher fat content in certain cuts, such as the blade 4.

Grass-Finished vs. Grain-Finished

Grass-finished bison is slightly leaner, with more moisture and less total fat than grain-finished. The main difference, however, lies in the fatty acid profile: grass-finished meat has a higher proportion of polyunsaturated fats and a lower proportion of monounsaturated fats 2 8. This difference in finishing systems may also affect other bioactive compounds and antioxidants, though the direct health impact for humans requires more research 8.

Bison Health Benefits

Beyond its impressive nutritional profile, bison meat offers several health benefits—some of which are unique compared to other red meats like beef. Scientific studies have examined the impact of bison consumption on cardiovascular markers, inflammation, and overall wellness, highlighting its role as a "better red meat" for many health-conscious eaters.

Cardiovascular Health and Lower Inflammatory Response

One of the most significant findings is that bison meat appears to pose a lower risk for heart disease compared to beef. In a controlled clinical trial, participants who ate a meal of bison experienced a much smaller increase in blood triglycerides and oxidized LDL cholesterol than those who ate beef. Markers of inflammation and oxidative stress were also lower following bison meals 6. Over seven weeks, chronic consumption of beef led to increased inflammation (as measured by C-reactive protein and interleukin-6) and reduced vascular function, while bison did not cause these negative changes 6. This suggests that bison may be a heart-healthier choice for regular red meat consumers.

High in Essential Nutrients

Bison is an excellent source of several nutrients critical for health:

• Iron: Supports oxygen transport and energy production. Bison often contains more iron than beef, helping prevent or correct iron-deficiency anemia 3 5.
• Vitamin B12: Essential for nervous system function and red blood cell formation; bison is a top source 1 5.
• Selenium and Zinc: Both support immune health and act as antioxidants 1 2.

These nutrients are especially important for individuals with higher needs—such as athletes, pregnant women, or those reducing their intake of other animal proteins.

Lower Fat and Calorie Content

With only 1.7–2.2 grams of fat per 100 grams and fewer calories than most beef cuts, bison is ideal for those seeking lean protein options without sacrificing taste or satiety 2 3 5. This can be especially helpful for weight management and for those with elevated blood lipids or cardiovascular risk factors.

Low Sodium and Allergen-Friendly

Bison's naturally low sodium content supports heart health and makes it a good choice for those with hypertension or salt-sensitive blood pressure 2 3 5. Additionally, bison is rarely associated with food allergies and is often tolerated by individuals with sensitivities to other meats.

Potential Benefits of Grass-Fed Bison

Pasture-finished (grass-fed) bison may offer additional health-promoting compounds, such as higher levels of certain polyunsaturated fats, antioxidants, and possibly other bioactive nutrients as a result of their natural grazing diets 2 8. While the precise health benefits for humans are still being researched, grass-finished bison is considered a premium choice for those seeking maximum nutritional value 8.

Considerations and Practical Tips

• Cholesterol: While bison's cholesterol content is similar to beef's, evidence suggests its impact on blood lipids is less pronounced, likely due to its unique fat profile 3 4 6.
• Cooking: Because bison is so lean, it can quickly become dry if overcooked. Gentle cooking methods and lower temperatures help preserve moisture and tenderness.
• Sourcing: Look for reputable sources that raise bison with ethical, sustainable practices—ideally grass-finished for optimal nutritional benefits.

Conclusion

Bison is more than just a tasty alternative to beef—it’s a nutrient-packed protein source with unique health advantages. Scientific research supports its role as a heart-healthier red meat with a robust nutrient profile and a lower inflammatory impact compared to conventional beef.

Key takeaways:

• Bison is exceptionally lean, high in protein, and delivers more iron and vitamin B12 than many other meats 2 3 5.
• Its fat profile, especially when grass-finished, is more favorable for heart health and inflammation 2 6 8.
• Clinical studies indicate bison consumption results in less inflammatory and atherogenic response compared to beef 6.
• Low sodium and high micronutrient density make it suitable for a wide range of diets 2 3 5.
• Grass-finished bison may offer additional health-promoting compounds, though more research is needed 8.
• Choose bison for a flavorful, nutritious, and science-backed upgrade to your red meat routine!

Whether you’re seeking to boost your iron, eat leaner, or simply enjoy a delicious meal, bison is a modern comeback story you can feel good about putting on your plate.