Bison is a lean, nutrient-dense red meat with growing appeal among health-conscious home cooks. Often mistaken for buffalo, the American bison is a distinct species that once roamed the Great Plains in the millions. Today, responsibly raised bison offers a cleaner, more sustainable alternative to conventional beef — with fewer industrial inputs and a stronger nutritional profile.
Below, we break down everything you need to know about bison meat: its nutrition, benefits, drawbacks, and how to incorporate it into your kitchen.
What is bison meat?
Bison meat comes from the American bison, a large grazing herbivore native to North America. Though often labeled “buffalo,” bison are genetically distinct from true buffalo species found in Africa and Asia. Bison are considered red meat, similar to beef, but typically leaner, slightly sweeter in flavor, and almost always raised on pasture.
Bison meat nutrition
Bison is a rich source of protein, B vitamins, iron, zinc, and selenium, while being significantly lower in fat and calories than conventional beef. Below is the nutritional breakdown for two common forms of bison: steak and ground meat [*][*].
Bison steak (cooked, 4 oz)
- Calories: 138
- Protein: 17g
- Fat: 2.8g
- Saturated Fat: 1.2g
- Carbohydrates: 0g
- Potassium: 9% DV
- Iron: 20% DV
- Selenium: 31% DV
- Vitamin B12: 68% DV
- Zinc: 35% DV
Ground bison (cooked, 4 oz)
- Calories: 200
- Protein: 22g
- Fat: 11g
- Saturated Fat: 4.5g
- Carbohydrates: 0g
- Potassium: 7% DV
- Iron: 15% DV
- Selenium: 48% DV
- Vitamin B12: 86% DV
- Zinc: 41% DV
Nutrient values can vary slightly depending on the cut and the animal’s diet, but bison consistently delivers a high protein-to-fat ratio and significant micronutrient density.
Is bison healthy?
Yes. Bison is a lean red meat that’s high in protein, rich in essential nutrients like B12, zinc, and iron, and typically raised without antibiotics or hormones. Compared to grain-fed beef, it contains less saturated fat and more omega-3s, making it a heart-healthier alternative [*].
This is partly due to the way bison are raised. Most bison in the U.S. are raised in low-density, pasture-based systems. Unlike conventional beef, the bison industry has largely avoided feedlots, growth hormones, and routine antibiotic use. Animals graze on native grasses across open rangeland and are typically processed at smaller facilities with minimal intervention.
The supply chain remains relatively decentralized, with many producers operating regionally or through direct-to-consumer channels. As a result, bison meat has more limited availability but maintains higher quality animal welfare standards.
Bison meat benefits
Bison isn’t just lean — it’s nutrient-dense, cleanly raised, and surprisingly versatile. Here are the main reasons people choose bison over other meats.
1. High-quality protein
Bison is a complete protein source, providing all nine essential amino acids. A 4-ounce serving contains 17–22 grams of protein with significantly less fat than beef, making it ideal for muscle maintenance, fat loss, or general wellness [*].
2. Lower in fat and calories
A 4-ounce ground bison patty contains roughly half the fat and 60–70 fewer calories than a similarly sized 85% lean ground beef patty. For those managing heart health or calorie intake, the lean profile is a major advantage [*].
3. Rich in omega-3s and CLA
Pasture-raised bison naturally consume grass, not grain. This leads to higher concentrations of omega-3 fatty acids and conjugated linoleic acid (CLA) — both of which are linked to lower inflammation, improved insulin sensitivity, and potential cancer protection. While grass-fed beef shares similar benefits, bison is more consistently pasture-raised [*][*][*].
In contrast, grain-fed animals, especially those finished in feedlots, accumulate more total fat, including higher levels of omega-6 fatty acids, which may contribute to systemic inflammation when consumed in excess. These compositional differences are especially relevant for individuals managing metabolic health, cardiovascular risk, or chronic inflammation [*].
4. Natural source of creatine
Bison contains around 600 mg of creatine per 100 grams. This makes it a solid dietary source for athletes and active individuals looking to support high-intensity performance and recovery — without supplements [*].
5. Excellent B vitamin profile
Bison is especially high in vitamin B12, which supports red blood cell formation, nerve health, and mood regulation. It also contains meaningful amounts of niacin, B6, and riboflavin — all vital for metabolism and energy production [*].
6. Strong source of iron and zinc
Like beef, bison is rich in heme iron and zinc. These minerals are essential for immune health, oxygen transport, and hormone production. Heme iron, in particular, is absorbed more efficiently than the non-heme iron found in plant foods [*].
7. High in selenium
Selenium functions as a powerful antioxidant, protecting cells from oxidative stress and supporting thyroid function. Bison provides roughly 30% of your daily selenium needs in a single 4-ounce portion [*].
Potential disadvantages of bison
Bison isn’t perfect for every situation. Here are a few considerations to keep in mind.
1. Price
Bison typically costs 20-40% more per pound than beef. While the nutritional quality justifies the cost for many, it may not be the best choice for bulk cooking or large families on a tight budget.
2. Leaner texture
The low fat content means bison can dry out if overcooked. For best results, cook steaks to no more than medium, and use added fats or moisture-retaining ingredients when preparing ground bison.
3. Limited availability
While bison is easier to find than a decade ago, it’s still less common than beef or chicken. Availability may be limited in smaller grocery stores or rural areas, though online ordering can solve this.
Bison meat vs. beef
Bison and beef both belong to the bovine family, but they differ in key ways — especially when comparing standard grocery store beef to pasture-raised bison.
Here’s how they compare [*].
| Nutrient (4 oz cooked) | Bison (85–90% lean) | Beef (85% lean) |
| Calories | 160 | 230 |
| Protein | 22g | 24g |
| Total Fat | 8g | 15g |
| Saturated Fat | 3g | 7g |
| Omega-3s | Higher (grass-fed) | Lower (grain-fed) |
Bison is leaner, lower in saturated fat, and almost always raised without feedlots or synthetic additives. Grass-fed beef can match many of bison’s nutritional advantages, but it’s less consistent. For those seeking a cleaner source of red meat, bison is the safer baseline.
How to add bison to your diet
Bison can replace beef in nearly any recipe with minor adjustments. Here are a few simple ways to use it:
- Bison chili: Lean ground bison adds protein without heaviness. Use it in place of beef for a cleaner bowl.
- Bison burgers: Mix ground bison with a bit of egg or oil to prevent it from being too dry. Don’t overcook.
- Stir-fries: Thin-sliced bison cooks fast and pairs well with bold sauces and vegetables.
- Tacos or lettuce wraps: Ground bison’s clean flavor works well with spice blends and fresh toppings.
- Bison meatballs or meatloaf: Mix with aromatics and moisture-binding ingredients for great texture.
- Seared bison steaks: Cook medallions or strip steaks quickly over high heat to medium-rare. Rest before slicing.
- Bison breakfast hash: Dice cooked bison steak or ground bison and combine with roasted potatoes, onions, and eggs for a high-protein breakfast.
- Bison stuffed peppers: Use seasoned ground bison and cooked rice to fill bell peppers. Bake until the peppers are tender and the filling is cooked through.
Bison organ meats, such as kidney, liver, and spleen, can also be cooked in a variety of ways for a nutritional powerhouse of a meal. Organ meats are rich in highly bioavailable micronutrients that are difficult to obtain from muscle meat alone. Liver, in particular, is a concentrated source of vitamin A, iron, choline, and folate — nutrients critical for energy metabolism, brain function, and immune support.
Including small portions of offal in the diet can help correct or prevent common deficiencies without relying on supplements.
Pro tip: Because bison is lean, reduce your cook time and avoid dry-heat methods that aren’t carefully monitored.
Bison meat FAQ
Is bison really healthier than beef?
Yes, especially compared to conventional grain-fed beef. Bison is lower in total and saturated fat, richer in omega-3s and CLA, and almost always pasture-raised. However, high-quality grass-fed beef offers similar benefits.
Is bison as healthy as chicken?
Nutritionally, bison and skinless chicken breast are both lean, high-protein options. Bison offers more iron, zinc, and B12, making it a better red meat choice, especially for those seeking micronutrient density.
Is bison a superfood?
While “superfood” is a marketing term, bison offers a lot of nutritional benefits. It’s high in protein, low in fat, and packed with essential vitamins and minerals.
How often should I eat bison?
There’s no strict limit. Bison can be consumed several times a week as part of a balanced diet, especially if you’re rotating other protein sources like fish, poultry, or legumes.
Why is bison so expensive?
Bison are pasture-raised and not confined to feedlots. They grow slower, are less industrialized, and require more land per animal. These factors raise production costs and retail prices.
Why don’t people eat bison more often?
Limited supply and higher price are the main reasons. However, bison consumption is rising due to health and sustainability trends.
Is bison an inflammatory food?
No. Bison is high in anti-inflammatory omega-3s (especially when grass-fed) and low in omega-6 fats, making it less inflammatory than grain-fed meats.
Is bison bad for cholesterol?
Not inherently. Bison is lower in saturated fat than most beef and may even support heart health when eaten as part of a balanced diet.
Why do bodybuilders eat bison?
It’s lean, high in creatine and protein, and easier to digest than fattier red meats — ideal for muscle growth and recovery.
Is bison healthy for weight loss?
Yes. The low-fat and high-protein content make it filling and nutrient-rich without excess calories, which can support fat loss goals.
Where to buy the healthiest bison meat
Look for bison that is 100% grass-fed, grass-finished, and raised without antibiotics, hormones, or feedlot confinement. Many store-bought options are grain-finished or unclear in sourcing, although bison is a better bet than beef.
At U.S. Wellness Meats, we work with family-owned farms to provide regeneratively raised, pasture-fed bison with no additives. Our commitment to sustainable farming means better meat — for your body, your plate, and the planet.
See how good our bison meat really is.
The bottom line on bison meat
Bison is a high-quality red meat with a strong nutritional profile, ethical sourcing standards, and culinary flexibility. It’s leaner than beef, richer in key nutrients, and ideal for home cooks looking to upgrade their protein choices without sacrificing flavor or health.
Whether you’re focused on muscle recovery, eating better meat, or simply trying new foods, bison belongs in your rotation.
Nathan Phelps
Nathan Phelps owns and writes for Crafted Copy, a boutique copywriting shop that finds the perfect words for interesting products. He is also an ethical foodie, outdoors-aficionado, and hails from Nashville, TN. He splits his time between helping sustainable businesses find new customers and managing his ever-increasing list of hobbies, which include playing guitar, baking bread, and creating board games.
