Meat
Bison
Bison is a lean, high-protein red meat that offers a nutritional profile lower in fat and calories than conventional beef.
Bison is a nutrient-dense red meat known for its rich flavor, high protein content, and lower fat profile compared to conventional beef.
protein-dense animal food
Typical serving · 113g
Common varieties · ground bison, bison sirloin, bison ribeye, bison tenderloin, bison brisket
Overall context score across nutrition, safety, and diet fit
At a glance
Quick facts
Simple indicators based on nutrition, processing, and diet fit.
The story
What makes it unique
Bison is a complete protein source with rapid digestion and high satiety. It provides a dense macronutrient profile of primarily protein and fat with zero carbohydrates. As a minimally processed whole food, it retains its native amino acid structure and micronutrient bioavailability, particularly B vitamins and heme iron.
Varieties: ground bison · bison sirloin · bison ribeye · bison tenderloin · bison brisket
Per 100g
Nutrition breakdown
Macro balance and key metrics at a glance.
Energy
Density 1.46 kcal/g
Protein
Carbs
Fat
Fiber
Sugar
0 g
Sodium
60 mg
Potassium
315 mg
Glycemic index
0
Glycemic load
0
Water content
72%
Standout compounds
Nutrient highlights
Protein
highSupports muscle growth, repair, and satiety
Vitamin B12
highEssential for nerve function and red blood cell formation
Iron
highProvides heme iron for optimal oxygen transport in blood
Zinc
moderateCrucial for immune function and wound healing
Selenium
moderateActs as an antioxidant to protect cells from damage
Wellness map
Health scores & processing
NOVA processing scale
minimally processed · Whole food
Fresh or frozen bison meat is a minimally processed whole food, requiring only butchering and temperature control before consumption.
Diet compatibility
- Weight loss
- Muscle gain
- Diabetes
- Gut health
- Low carb
- High protein
- Heart health
Relative standing
Food rankings
Qualitative ranks compared to similar whole foods.
- Satietyexcellent
- Blood sugarexcellent
- Nutrient densityexcellent
- Fitness fuelexcellent
- Processing qualityexcellent
Eat with confidence
Food safety profile
Bison carries typical raw meat contamination risks like E. coli and Salmonella. It is generally raised without routine antibiotics, reducing antimicrobial resistance concerns. Proper cooking to 160°F mitigates microbial risks.
Evidence confidence 90%
- Pesticideslow
- Antibioticslow
- Heavy metalslow
- Contaminationmoderate
Watch for
- E. coli
- Salmonella
- Campylobacter
Safer choices
Source from verified pasture-raised or organic producers to ensure no antibiotic use and sustainable grazing practices.
Prep tips
Do not wash raw bison to avoid spreading bacteria. Cook ground bison to a minimum internal temperature of 160°F and whole cuts to 145°F. Use separate cutting boards for raw meat.
Standard USDA meat inspection applies; bison is generally pasture-raised without routine antibiotics or growth hormones.
Deep dive
Health analysis
How this food may fit different goals and preparation choices.
Weight loss
High protein and low fat content increase satiety and thermic effect, supporting calorie deficit goals.
Blood sugar
Zero carbohydrates result in no glycemic impact, making it highly blood sugar friendly.
Fitness & energy
Rich in complete protein and B vitamins, bison supports muscle protein synthesis and energy metabolism post-workout.
Gut health
Lacks dietary fiber, so it does not directly support gut motility or microbiome diversity; pair with fiber-rich vegetables.
Processing quality
Typically sold as a whole food cut or ground meat with no additives, representing high processing quality.
Food safety
Requires safe handling and thorough cooking to eliminate standard raw meat pathogens; generally free from industrial antibiotic concerns.
Common mistakes
Overcooking due to its low fat content, which results in dry, tough meat; it should be cooked to medium-rare or medium for whole cuts.
Best preparation
Grilling, roasting, or pan-searing at lower temperatures than beef, keeping it slightly pink inside to retain moisture.
Practical guide
Best use cases
When and how this food fits real eating patterns.
post-workout recovery
High complete protein and B vitamins support muscle repair and energy replenishment after intense exercise.
low-carb meal prep
Zero carbs and high satiety make it ideal for ketogenic or low-carbohydrate diets.
lean red meat craving
Satisfies the desire for red meat flavor with significantly less fat and fewer calories than conventional beef.
Balance sheet
Pros & cons
Upsides
- Lower in fat and calories than conventional beef
- Dense source of complete, high-quality protein
- Rich in highly bioavailable heme iron and vitamin B12
- Typically raised without antibiotics or growth hormones
- Zero carbohydrate content prevents blood sugar spikes
Trade-offs
- More expensive and less accessible than standard beef
- Low fat content makes it easy to overcook and dry out
- Lacks dietary fiber, requiring pairing with vegetables for gut health
- Still a red meat, which some health guidelines recommend moderating
Fit check
Who is it for?
Great match
- high-protein diets
- low-carb and ketogenic diets
- muscle gain and post-workout recovery
- weight management through high satiety
Consider alternatives
- strict plant-based or vegan diets
- budget-friendly meal prep
- those requiring high-fiber foods for gut motility
Side by side
How it compares
Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.
This food
Bison
VS90% alike
Compare with
Beef
Beef is more widely available and marbled, but bison is leaner and lower in calories.
Bison offers a leaner alternative to beef with fewer calories and less fat, while providing a similar flavor profile.
This food
Bison
VS85% alike
Compare with
Elk
Elk is even leaner than bison with a slightly gamier taste.
Elk is slightly leaner than bison, but both are excellent high-protein, low-fat red meat options.
This food
Bison
VS75% alike
Compare with
Chicken Breast
Chicken breast is lower in calories but lacks the iron and B12 of bison.
Chicken breast is lower in calories, but bison provides significantly more iron and vitamin B12 for energy.
This food
Bison
VS85% alike
Compare with
Venison
Venison is comparable in leanness but has a stronger game flavor than bison.
Venison is similarly lean and high in protein, though bison has a milder, more beef-like flavor.
This food
Bison
VS70% alike
Compare with
Turkey
Turkey is leaner but less nutrient-dense in iron than bison.
Ground turkey is lower in fat, but bison delivers superior iron and B12 content for active individuals.
This food
Bison
VS70% alike
Compare with
Pork Tenderloin
Pork tenderloin is lean but bison offers more iron and a stronger amino acid profile.
Pork tenderloin is a lean white meat, while bison provides the nutritional advantages of red meat like heme iron.
This food
Bison
VS65% alike
Compare with
Lamb
Lamb is much fattier and higher in calories than bison.
Bison is significantly leaner and lower in calories than lamb, making it better for weight management.
This food
Bison
VS80% alike
Compare with
Ostrich
Ostrich is extremely lean red meat, even lower in fat than bison.
Ostrich is slightly leaner than bison, but both are premium low-fat red meats with high protein.
This food
Bison
VS60% alike
Compare with
Salmon
Salmon offers omega-3s but is higher in fat and calories than bison.
Bison is leaner and higher in protein, while salmon provides essential omega-3 fatty acids for heart health.
This food
Bison
VS88% alike
Compare with
Grass-fed Beef
Grass-fed beef is leaner than grain-fed but still typically fattier than bison.
Bison is generally leaner than even grass-fed beef, offering more protein per calorie.
Common questions
FAQ
Answers aligned with how people search for this food.
Is bison healthier than beef?
Bison is generally considered healthier than beef due to its lower fat and calorie content and higher protein density, while offering similar iron and B12 levels.
Can diabetics eat bison?
Yes, bison contains zero carbohydrates and will not spike blood sugar, making it a safe and satisfying protein choice for diabetics.
Is bison good for weight loss?
Yes, bison is excellent for weight loss because its high protein content promotes satiety and its low fat content keeps overall calories low.
Why does bison cost more than beef?
Bison is more expensive because it is raised on open pastures, grows slower than cattle, and is produced in smaller quantities without growth hormones.
Can you eat bison medium-rare?
Yes, whole cuts of bison are safe to eat medium-rare at 145°F, but ground bison should always be cooked to 160°F to eliminate surface bacteria.
Does bison taste gamey?
Bison has a slightly sweeter and richer flavor than beef but is not typically considered gamey, especially when farm-raised.
Is bison a good source of iron?
Yes, bison is an excellent source of highly bioavailable heme iron, which is crucial for preventing anemia and supporting oxygen transport.
How do you cook bison without drying it out?
Cook bison at lower heat than beef and remove it from the heat source when slightly less done than preferred, as the lack of fat causes it to cook faster and dry out easily.
Transparency
Data confidence
Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.
Nutrition data
Health analysis
Food safety
Comparisons