Like cattle and goats, bison belong to the Bovidae family, and their meat represents a rich source of dietary protein. A large shoulder hump distinguishes the bison from the buffalo, which bears such a strong physical resemblance to the bison that early explorers of America confused the two animals. The U.S. Department of Agriculture, or USDA, reports that though bison were almost extinct by the end of the 19th century, more than 150,000 are currently being raised for meat. Lower in saturated fat than beef, bison are gaining popularity as a source of lean protein, iron, vitamin B-12 and zinc.
Nutritional Data
High in protein and several essential vitamins and minerals, low in fat and calories, bison is a nutrient-dense food. A 3.5-oz serving of raw bison top sirloin with all visible fat trimmed away has 113 calories, 21 g of protein and 2 g of fat. Micronutrients include 51 mg of sodium, 3 mg of iron, 3 mg of zinc, 25 mcg of selenium and 2 mcg of vitamin B-12. Although bison meat is rich in nutrients, bison are scarce compared to cattle, so the meat may be more expensive and harder to find than beef.
Vitamins and Minerals
According to the American Dietetic Association, bison is an excellent source of vitamin B-12 and zinc and a good source of iron. Vitamin B-12 promotes healthy metabolism, nerve function and blood formation. Zinc plays a vital role in immune-system support, wound healing and tissue growth. At 3 mg of iron per serving, bison provides a significant percentage of the recommended dietary intake of 8 mg of iron per men under 50 and 18 mg for women under 50.
Fat and Cholesterol
Bison offers a flavor similar to beef with the same amount of protein and a lower saturated fat content. Saturated fat increases the level of low-density lipoprotein, or "bad" cholesterol, in your blood, which may increase your risk of heart disease. A 100 g serving of bison contains 71 mg of dietary cholesterol. The American Heart Association recommends limiting your intake of cholesterol from foods to 300 mg per day to lower your risk of heart disease.
Bison vs. Beef
Bison and beef do not differ significantly in their nutritional profiles, according to food and nutrition specialist Lydia C. Medeiros, Ph.D. When comparing 100 g servings of raw bison and beef with all fat trimmed away, bison and grain-fed beef are similar in caloric content, protein and dietary cholesterol. As reported by Medeiros and colleagues in a report from the University of Wyoming, 3.5 oz. of lean beef has 5 g of fat, versus 1.4 g in the same amount of bison. However, choosing bison over lean beef may come down to a matter of personal preference rather than nutritional value.
Suggestions
You can find bison at some restaurants, in specialty grocery stores or through online suppliers. Because bison meat is lean, it may cook more quickly than beef, says the American Dietetic Association, or ADA. The ADA recommends braising or stewing bison roasts and other lean cuts. When using ground bison for burgers or meatballs, blend meat with salsa or other low-calorie, low-sodium sauces to add seasonings and extra moisture.
References
- U.S. National Park Service Archives: Bison
- American Dietetic Association: Bison Instead of Beef?
- U.S. Department of Agriculture Food Safety & Inspection Service: Game From Farm to Table
- Univ. of Wyoming College of Agriculture Cooperative Extension Service: Nutritional Content of Game Meat, Lydia C. Madeiros, et al., August 2002
- USDA Nutrient Data Laboratory: Game Meat, Bison, Top Sirloin, Separable Lean Only, Trimmed to 0" Fat, Raw
- University of Maryland Medical Center: Vitamin B12: Overview
Member Comments