Buffalo or bison is a type of very lean red meat. Similar in flavor and texture to beef, buffalo meat lacks the marbling characteristic of beef, thus, for optimum tenderness, it should be cooked at a lower temperature and takes less time to cook. Because it lacks marbling, this meat is darker in color than beef. Buffalo is lower in calories and fat than beef and pork, but is an excellent source of protein as well as other nutrients, such as the B vitamins, iron and zinc.
Basic Nutrient Values
According to the U.S. Department of Agriculture, a 3.5 oz. cooked portion of bison game meat, separable, lean only, provides 143 calories, 28.4g protein, 0g carbohydrate, 2.42g fat and 82 mg cholesterol. A 3.5 oz. cooked portion of ground bison, from grass-fed, is slightly higher in calories and fat, providing 179 calories, 25.5g protein, 0g carbohydrates, 8.6g fat and 71 mg cholesterol.
Vitamins
Like beef and poultry, bison is rich in many vitamins, particularly vitamin B2 or riboflavin, B3 or niacin, B6 and B12. A 100 g portion of cooked bison, approximately 3.5 oz. meets 25 to 53 percent of the Recommended Daily Value or DV for each of these nutrients. The B vitamins are essential for nervous system health, energy metabolism, particularly for breaking down proteins and carbohydrates for the body to use; the formation of cells, particularly red blood cells; and DNA synthesis.
Minerals
Buffalo meat is rich in iron and zinc, two important trace minerals. According to the Buffalo Hills Bison Meat Company, a 3.5 oz cooked portion provides 3.42 mg iron, or 19 percent of the DV. The same amount meets 21 percent of the DV for zinc. Iron is essential for transporting oxygen to the body's cells and plays a role in proper immune system function. Zinc stimulates the activity of nearly 100 enzymes, which are substances that promote chemical reactions in your body. Zinc supports a healthy immune system, is needed for DNA synthesis and helps maintain your sense of smell and taste.
Benefits
Buffalo meat is lower in calories than many cuts of beef and pork, and lower in fat. Most of the fat is unhealthy saturated fat, which tends to increase blood cholesterol levels. It is a nutrient-dense food; meaning it delivers a substantial amount of nutrients compared to the amount of calories it provides. Because of its qualities, buffalo may be a beneficial food addition to a low-fat, heart-healthy diet and/or a weight management program.
Considerations
According to the National Bison Association, nutrient values vary slightly depending upon such factors as cut and cooking method. As with beef, you may choose from chuck shoulder roast, top round steak and rib-eye, for example. While overall bison is leaner than similar cuts of beef, however, using high-fat cooking methods can turn this meat into a high-calorie entree. For best results, choose lean cuts and do not overcook the meat.
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