Does buffalo meat increase cholesterol levels? A comprehensive guide

January 4, 2026 •

3 min read

According to a 2019 study, diets high in saturated fat can increase cholesterol, but not all red meat is created equal. While red meats are often associated with high cholesterol, buffalo meat stands out with a significantly different nutritional profile compared to beef, offering a potentially heart-healthier alternative.

Quick Summary

Buffalo meat, including bison and water buffalo, is leaner and has lower cholesterol and saturated fat than traditional beef, suggesting it can benefit cardiovascular health.

Key Points

Low Cholesterol: Buffalo meat has significantly less cholesterol than beef, with studies showing beneficial effects on cardiovascular risk.
Leaner Protein: It is naturally much leaner, with a lower total fat and saturated fat content compared to traditional red meat.
Heart-Healthy Fatty Acids: Features a more favorable fatty acid profile, including higher levels of beneficial omega-3s.
Nutrient-Dense: It is a rich source of essential nutrients like iron, zinc, and B vitamins, contributing to overall health.
Preparation Matters: Cooking methods like grilling or broiling are recommended to maintain its heart-healthy profile and avoid adding unnecessary fats.
Reduces Risk: Regular consumption may be associated with reduced risk of cardiovascular disease due to its favorable nutritional makeup.
Healthy Alternative: Widely recommended by health organizations as a healthier red meat alternative, especially for those watching their cholesterol.

Understanding Cholesterol and Red Meat

For years, red meat has been scrutinized for its potential to raise cholesterol levels, particularly the "bad" low-density lipoprotein (LDL) cholesterol. This effect is largely attributed to the high saturated fat content found in many cuts of beef. However, not all red meats are the same. A growing body of evidence suggests that lean red meats, like buffalo, can be part of a heart-healthy diet. This is because buffalo meat, particularly from grass-fed animals, has a different nutritional composition than conventionally raised beef.

The Nutritional Profile of Buffalo Meat

Buffalo meat is renowned for being significantly leaner than beef, with lower overall fat, saturated fat, and cholesterol. Research has highlighted that buffalo meat can have a positive impact on the cardiovascular risk profile. The lower fat content is partly due to the way buffalo are typically raised, often on grass, which contrasts with the grain-fed diet of most conventional cattle. This lean profile results in fewer calories per serving, making it a viable option for those managing their weight or heart health.

Comparing Buffalo Meat and Beef

A key reason for buffalo's beneficial effect on cholesterol is its favorable fatty acid composition. It contains a higher proportion of polyunsaturated fatty acids (PUFAs), including heart-healthy omega-3s, and a lower amount of saturated fatty acids (SFAs) compared to beef. This improves the PUFA/SFA ratio, which is a desirable trait for cardiovascular health. Some studies have also noted that consuming buffalo meat does not cause the increased inflammation and oxidative stress that can sometimes be associated with beef consumption.

Buffalo Meat vs. Beef: A Nutritional Comparison

To illustrate the differences, here is a comparison of cooked buffalo and beef meat based on available nutritional data:


Nutrient (per 100g)	Buffalo Meat	Beef
Calories	~143 kcal	~211 kcal
Protein	21-22g	~21g
Total Fat	~2.42g	~9.28g
Saturated Fat	~1g	~8.13g
Cholesterol	~82mg	86-90mg
Omega-3 Fatty Acids	Higher than beef	Lower than buffalo
Iron	Higher than beef	Lower than buffalo
Zinc	Higher than beef	Lower than buffalo

The Role of Cooking Method

While the nutritional profile of the meat itself is crucial, the way it is prepared also plays a significant role in its impact on cholesterol. Choosing healthy cooking methods can help maximize the benefits of buffalo meat and minimize any potential drawbacks.

Grilling or Broiling: These methods allow excess fat to drip away, preventing it from being consumed.
Roasting: Roasting buffalo meat on a rack allows for even cooking and fat drainage.
Slow Cooking: Due to its leanness, buffalo meat can become dry if overcooked. Slow cooking or braising can help retain moisture.
Avoid Frying: Frying adds unnecessary oils and fats, which can counteract the health benefits of choosing a leaner meat.

Buffalo and Cardiovascular Health

Several studies underscore the potential cardiovascular benefits of consuming buffalo meat. A longitudinal study involving subjects who consumed water buffalo meat showed significant decreases in total cholesterol and triglyceride levels over 12 months. The study concluded that a larger consumption of buffalo meat could provide significant cardiovascular benefits. The American Heart Association has also recognized the benefits, recommending bison (a type of buffalo) as a low-fat, low-cholesterol alternative.

Conclusion

Does buffalo meat increase cholesterol levels? The evidence overwhelmingly suggests that it does not, and in fact, it can be a heart-healthy alternative to traditional beef. Its naturally leaner profile, lower saturated fat content, and higher levels of beneficial fatty acids make it an excellent choice for individuals looking to manage their cholesterol and improve cardiovascular health. By choosing lean cuts and preparing them using heart-healthy cooking methods, you can enjoy this flavorful red meat while supporting your overall well-being. For more information on the health benefits of lean meats like bison, refer to resources like WebMD's article, "What Are the Health Benefits of Bison Meat?".

Frequently Asked Questions

Buffalo meat typically contains less cholesterol than beef. A 100g cooked serving of buffalo meat has around 82mg of cholesterol, while the same amount of beef has about 86mg.

Yes, buffalo meat is significantly lower in total fat and saturated fat than beef. It contains less marbling (intramuscular fat), making it a leaner protein source.

While eating any single food cannot guarantee a reduction in cholesterol, studies have shown that replacing beef with buffalo meat in a diet can be associated with a decrease in total cholesterol and triglycerides.

Due to its leanness, buffalo meat can dry out easily. Grilling, broiling, or roasting on a rack are recommended cooking methods to allow fat to drip away. Avoid frying to maintain its low-fat profile.

In addition to being a rich source of protein, buffalo meat is packed with essential nutrients like iron, zinc, selenium, and B vitamins, particularly B12.

Buffalo meat generally has a more favorable fatty acid profile than beef, including a better ratio of polyunsaturated to saturated fats and higher levels of anti-inflammatory omega-3 fatty acids.

Yes, the American Heart Association has suggested lean meats like bison (a type of buffalo) as a low-fat, low-cholesterol alternative to other red meats.

Yes, the diet of the animal plays a role. Grass-fed buffalo meat tends to have a lower fat content and a better omega-3 to omega-6 fatty acid ratio compared to grain-fed beef.