Bison
Leaner than beef with a similar iron, zinc and B12 profile.
Nutrition per 100 g
Standardised to 100 g of bison, cooked for fair comparison. Typical serving: 100 g cooked — 146 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 146 kcal | 146 kcal | 100 kcal |
| Protein | 28.4 g | 28.4 g | 19.5 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 2.4 g | 2.4 g | 1.6 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of bison, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.2 mg | 0.2 mg | 1% |
| Vitamin K | 1.3 µg | 1.3 µg | 1% |
| Thiamin | 0.14 mg | 0.14 mg | 12% |
| Riboflavin | 0.26 mg | 0.26 mg | 20% |
| Niacin | 6 mg | 6 mg | 38% |
| Vitamin B6 | 0.4 mg | 0.4 mg | 24% |
| Folate | 16 µg | 16 µg | 4% |
| Vitamin B12 | 2.4 µg | 2.4 µg | 100% |
| Choline | 97.2 mg | 97.2 mg | 18% |
| Minerals | |||
| Calcium | 14 mg | 14 mg | 1% |
| Iron | 3.2 mg | 3.2 mg | 18% |
| Magnesium | 23 mg | 23 mg | 5% |
| Phosphorus | 213 mg | 213 mg | 17% |
| Potassium | 353 mg | 353 mg | 8% |
| Sodium | 76 mg | 76 mg | 3% |
| Zinc | 5.3 mg | 5.3 mg | 48% |
| Selenium | 31.1 µg | 31.1 µg | 57% |
| Copper | 0.15 mg | 0.15 mg | 17% |
Source: USDA FoodData Central — Bison, ground, grass-fed, cooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat bison?
- Roughly a third of the fat of standard beef mince at the same protein.
- Grass-finished as standard in most markets.
- Milder flavour than other game meats.
How to include it
- Cook burgers to medium and no further.
- Use in chilli where the lower fat is not noticeable.
- Sear steaks briefly and rest well.
Things to consider
- Cooks faster than beef because it is leaner — reduce cooking times.
- Expensive and not widely available outside North America.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Lean Beef, cooked
Sirloin and similar lean cuts: 29 g protein per 100 g with highly absorbable iron and zinc.
- kcal
- 183
- protein
- 29 g
- fibre
- 0 g
per 100 g · Typical serving: 100 g cooked sirloin
Venison, cooked
Very lean game meat with 30 g protein per 100 g and high iron.
- kcal
- 158
- protein
- 30.2 g
- fibre
- 0 g
per 100 g · Typical serving: 100 g cooked
Black Beans, cooked
A legume providing fibre, plant protein and a substantial amount of folate.
- kcal
- 132
- protein
- 8.9 g
- fibre
- 8.7 g
per 100 g · Typical serving: 100 g cooked
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