Calories in Bison: Nutritional facts for Bison Types

One pound (16 oz or 454g) of raw ground bison contains 663 calories. One pound of cooked, roasted bison (lean only) provides 689 calories.

One kilogram (1000g, 35.27 oz) of raw ground bison contains 1460 calories. One kilogram (1000g, 35.27 oz) of cooked, roasted bison (lean only) provides 1520 calories.

The calorie content of one entire bison depends on its size, age, and the total yield of edible meat. An adult bison can yield 180 kg (400 lbs) or more of trimmed meat. If an average yield of edible meat is 180 kg, and raw bison meat (composite cut) contains 1460 calories per kg, then one bison could provide 262,800 calories from its meat. Different parts have different caloric densities, with leaner cuts like the sirloin or tenderloin having fewer calories per kg than fattier cuts like the ribeye or brisket.

Bison meat provides some health benefits like offering a very lean source of high-quality protein and supplying a rich profile of essential vitamins and minerals due to its composition as a grass-fed game meat. A list of the health benefits of bison meat are shown below.

• Good Source of Lean Protein: Bison meat is packed with high-quality protein, which is essential for building and repairing tissues, maintaining muscle mass, and supporting metabolic functions. It is notably leaner than many cuts of beef. (Williams, P., 2007, "Nutritional composition of red meat").
• Lower in Calories and Fat than Beef: On a weight-for-weight basis, bison meat is generally lower in total calories and fat, particularly saturated fat, compared to beef from conventionally raised cattle. This makes it a favorable choice for heart health and weight management. (Marchello, M.J., et al., 1999, "Nutrient Composition of Bison Meat").
• Rich in Iron and Zinc: Bison is an excellent source of heme iron, which is highly bioavailable and crucial for preventing anemia and supporting energy levels. It is also very rich in zinc, a mineral vital for immune function, wound healing, and cell growth. (Abbaspour, N., et al., 2014, "Review on iron and its importance for human health").
• High in B Vitamins: Bison meat provides significant amounts of B vitamins, especially Vitamin B12 (essential for nerve health and red blood cell production), niacin (B3), riboflavin (B2), and Vitamin B6. These vitamins are critical for converting food into energy and supporting brain function.
• Good Source of Selenium: It is a very good source of selenium, a powerful antioxidant that helps protect cells from damage, supports thyroid function, and plays a key role in the immune system. (Rayman, M.P., 2012, "Selenium and human health").
• Favorable Fatty Acid Profile: As bison are often grass-fed, their meat can have a more favorable fatty acid profile than grain-fed beef, including a better ratio of omega-3 to omega-6 fatty acids, which is associated with anti-inflammatory benefits. (Duckett, S.K., et al., 2009, "Effects of winter stocker growth rate and finishing system on: III. Tissue proximate, fatty acid, vitamin, and cholesterol content").

Bison meat has been known to cause some unwanted effects such as a higher cost and lower availability compared to beef, as well as a distinct flavor that may not be for everyone. A list of the downsides of bison meat are provided below.

• Cost: Bison meat is often more expensive than beef due to smaller-scale farming operations, longer growth cycles for the animals, and its positioning as a specialty or premium meat.
• Lower Availability: It can be less readily available in mainstream supermarkets compared to beef, often being found in specialty butcher shops, farmers' markets, or larger grocery stores with extensive meat selections.
• Easy to Overcook: Because bison meat is very lean, it has less fat marbling than beef. This means it cooks faster and can easily become dry and tough if overcooked.
• Gamey Flavor (for some): While many enjoy its rich, slightly sweet flavor, some individuals may find bison to have a mildly "gamey" taste compared to the familiar flavor of beef.
• Risk of Foodborne Illness if Undercooked: As with all ground meats, ground bison should be cooked thoroughly to a safe internal temperature of 160°F (71°C) to eliminate the risk of harmful bacteria like E. coli.
• Contains Purines: Like other red meats, bison contains purines, which can be a concern for individuals with gout who need to manage their intake of these compounds.

Yes, bison meat is good for you and is considered a very healthy red meat choice, often superior to beef in several nutritional aspects. It is a nutrient-dense food, providing an excellent source of lean protein, which is crucial for muscle development and satiety. Bison is also packed with essential minerals like iron, zinc, and selenium, and is a rich source of B vitamins, especially B12 and niacin. (Kotula, K.L. & Shackelford, S.D., 1995, "Nutrient composition of Bison"). One of the primary health advantages of bison is that it is significantly leaner than beef, containing fewer calories and less fat, including saturated fat, per serving. (Marchello, M.J., et al., 1999, "Nutrient Composition of Bison Meat"). A diet that includes lean red meats like bison can contribute important bioavailable nutrients that are sometimes lacking in other foods. (Wyness, L., et al., 2011, "Red meat in the diet: an update"). For individuals seeking a high-protein, nutrient-rich red meat with a favorable fat profile, bison is an excellent option when consumed as part of a balanced diet.

The primary nutritional differences between bison meat and water buffalo meat are that bison is generally leaner with a lower fat and calorie content, while water buffalo meat can have a slightly higher fat content and is exceptionally high in iron.

Bison meat nutrition is characterized by its leanness. A 100g cooked portion of lean bison has 152 calories and 2.7g of fat. It is a rich source of protein (29.8g), B vitamins, zinc, and selenium.

Buffalo meat nutrition (from water buffalo) can vary, but it is also a lean red meat, with a 100g cooked portion containing 130-160 calories and 3-7g of fat. An important distinction is that water buffalo meat is often cited as having much more iron and a different fatty acid profile compared to many other red meats. (Giuffrida-Mendoza, M., et al., 2017, "Nutritional and Health-Promoting Properties of Buffalo Meat and the Role of the Mediterranean Diet").

Individuals seeking the absolute leanest red meat option with a slightly sweeter flavor might benefit more from bison. Bison is leaner than buffalo. Bison also has very high protein and iron. The bison vs buffalo meat nutrition comparison shows both are healthy red meats, with bison being generally lower in fat and buffalo offering a very high iron content.

Bison is often considered healthier than beef primarily because it is a naturally leaner meat, containing significantly fewer calories and less fat, including saturated fat, than comparable cuts of beef from conventionally raised cattle. A 100g cooked serving of lean bison sirloin has 152 calories and 2.7g of fat, while a similar serving of lean beef sirloin can have over 200 calories and 10g of fat. This lower fat content makes bison a more favorable choice for heart health and weight management.

In addition to being leaner than beef, bison are raised on pasture, grazing on grass for most or all of their lives. This can result in a more favorable fatty acid profile in the meat, including a better ratio of anti-inflammatory omega-3 fatty acids to pro-inflammatory omega-6 fatty acids compared to grain-fed beef. While both are excellent sources of protein, iron, and B vitamins, bison often provides these nutrients in a leaner package.

The calorie content of bison meat changes according to the specific cut of meat, which determines its fat content. The leanest and lowest-calorie cuts are the tenderloin (filet) and sirloin, which typically contain between 150 and 165 calories per 100g when cooked. These cuts have very little intramuscular fat or marbling. As you move to cuts with more fat, the calorie count increases. A bison ribeye steak, which is one of the more marbled cuts, will be higher in calories ranging from 180 to 220 calories per 100g cooked. Tougher cuts that are well-suited for slow cooking, like a chuck roast, fall into a similar range (180-210 calories per 100g) as the slow cooking process renders some fat but the cut itself is richer than sirloin. 

Ground bison's calorie content depends on its leanness but is often in the 190-210 calorie range for a 90% lean product. The highest-calorie cuts are those with the most significant fat content, such as bison brisket, which can contain 220 to over 280 calories per 100g when slow-cooked. The raising method can also have a minor effect, with 100% grass-fed bison generally being the leanest option.

The use of bison meat in desserts is nonexistent in any cuisine worldwide. Bison has a rich, savory, and slightly gamey flavor profile that is not compatible with the sweet characteristics expected in desserts. 

Cooking methods that involve either rendering significant amounts of fat or adding substantial external fat or carbohydrates will affect bison macros most significantly. Grilling or broiling lean cuts of bison can slightly reduce the fat content per serving as some fat drips away during cooking.

The cooking method that typically reduces the fat macro in bison is grilling or broiling on a rack. As the meat cooks, the heat melts the intramuscular and external fat, which then drips away from the meat. This process can result in a cooked product that has a lower total fat content and is leaner than the raw cut it started from, especially for fattier cuts like ribeye or brisket. 

The protein content per 100g increases in all cooking methods due to moisture loss, which concentrates the protein. Stewing or braising also renders fat, but the fat becomes part of the surrounding liquid (stew or sauce), so it is still consumed as part of the overall dish unless it is intentionally skimmed off and discarded. Frying, of course, would significantly increase the fat macro by adding oil.

The origin of bison as a food source is rooted in the history of North America, dating back thousands of years. The American bison (often called buffalo, though biologically distinct from true buffalo) was a keystone species of the Great Plains and a fundamental part of the life and culture of numerous Native American tribes for millennia. These indigenous peoples relied on the bison for far more than just food; its hide was used for clothing and shelter, bones for tools, and sinew for thread. Bison meat was a primary source of protein, eaten fresh after a hunt or preserved by drying it into jerky or pounding it with fat and berries to make pemmican, a nutrient-dense food that could be stored for long periods.

The great bison herds were nearly hunted to extinction by European settlers in the 19th century, a tragic chapter in American history. Conservation efforts in the late 19th and early 20th centuries saved the species from disappearing entirely. In the late 20th and early 21st centuries, bison ranching for meat saw a significant revival, driven by consumer interest in a leaner, grass-fed, and more sustainable red meat alternative to beef. 

A popular dish that highlights the modern culinary use of bison while honoring its American heritage is the "Bison Burger." Served on a bun much like a traditional beef burger, it allows diners to experience the rich, slightly sweet flavor of the meat in a familiar format. Restaurants like Ted's Montana Grill, co-founded by media mogul and rancher Ted Turner, have played a significant role in reintroducing bison to the American palate, with the bison burger being an important part of their menu and brand identity.