How many calories are in 2 oz of bison?

November 13, 2025 •

4 min read

According to nutritional data, two ounces of cooked, lean bison meat contains approximately 81 calories. The exact number of calories can vary based on the specific cut and how it is prepared, but this baseline fact highlights bison as an exceptionally lean and nutrient-dense protein source for managing a healthy diet.

Quick Summary

The calorie content for 2 ounces of bison varies depending on the cut and cooking method. Lean, cooked bison contains roughly 81 calories, whereas ground bison can be higher due to fat content. This red meat is a low-fat, high-protein source rich in vitamins B12, B6, niacin, iron, and zinc.

Key Points

Lean Cuts vs. Ground: The calorie count in 2 oz of bison varies significantly by cut, with lean roasts containing fewer calories than ground varieties due to higher fat content.
Low in Fat: Bison is generally lower in total and saturated fat compared to traditional beef, making it a healthier alternative for heart health.
High in Protein: A 2 oz serving of bison offers a rich source of high-quality protein, essential for muscle maintenance and overall body function.
Nutrient-Dense: Beyond calories, bison is packed with vital nutrients, including B vitamins (especially B12), iron, zinc, and selenium.
Requires Care When Cooking: Because of its low fat content, bison should not be overcooked and is best prepared using lower heat to retain moisture and flavor.
Flavor Profile: Bison offers a slightly sweeter, richer flavor than beef, which is enhanced by simple seasonings and proper cooking techniques.

What to Know About Bison Calories

Bison is a red meat praised for its robust flavor and impressive nutritional profile, often championed as a healthier alternative to conventional beef. Its lower fat content and higher concentration of protein, iron, and B vitamins make it an attractive choice for those watching their calorie and fat intake. However, the precise number of calories in a 2 oz serving hinges on several key factors, most notably the specific cut and cooking method.

The Calorie Breakdown for 2 oz of Bison

Calorie counts for bison differ significantly between lean roasts and ground varieties. For a clear understanding, consider the following figures based on different preparations:

2 oz cooked, separable lean bison (e.g., roast): Approximately 81 calories, with about 16g of protein and 1g of fat.
2 oz cooked, grass-fed ground bison: Approximately 101 calories, with around 14g of protein and 5g of fat.
2 oz raw, ground bison: Approximately 126 calories, with 11g of protein and 9g of fat. The final cooked calories will be lower due to fat and moisture loss.

This breakdown illustrates that choosing a leaner cut or a lower-fat ground option is crucial for managing your caloric intake. It is important to note that these values are averages, and specific numbers may vary slightly depending on the animal's diet and processing.

Factors Influencing Bison's Calorie Count

Beyond the basic cut, other factors contribute to the total calorie count of your meal:

Cut of Meat: Lean cuts like sirloin tip and inside round have less marbling and, therefore, fewer calories and less fat than fattier cuts or standard ground bison.
Cooking Method: Frying in added oil or butter will increase the calorie count, while methods like roasting, broiling, or grilling without excess fat will keep it leaner.
Preparation: Seasonings and marinades can add to the total nutritional value, so be mindful of ingredients with added sugars or fats.

Beyond Calories: Bison's Full Nutritional Advantages

While low in calories, bison is a powerhouse of essential nutrients, offering a variety of benefits for a healthy diet:

Rich in High-Quality Protein: A 2 oz serving provides a substantial portion of your daily protein needs, essential for building and repairing tissues, producing hormones, and supporting immune function.
Abundant B Vitamins: Bison is an excellent source of vitamin B12, B6, and niacin, which are vital for energy production, nerve health, and red blood cell formation.
High Mineral Content: The meat is packed with iron, zinc, and selenium. Iron is crucial for oxygen transport, zinc supports the immune system, and selenium acts as a powerful antioxidant.
Favorable Fatty Acid Profile: Grass-fed bison contains a more favorable omega-3 to omega-6 fatty acid ratio compared to conventional beef, contributing to better heart health.

Bison vs. Beef: A Nutritional Comparison Table

To put bison's nutritional benefits into perspective, here is a comparison based on 100g of cooked meat:


Nutrient	Bison (approx. 100g)	Beef (approx. 100g, 85% lean)
Calories	142	235
Protein	28.3g	27.1g
Fat	2.41g	13.4g
Saturated Fat	0.9g	5.58g
Iron	3.41 mg	2.26 mg
Zinc	3.66 mg	5.21 mg
Selenium	35.4 mcg	29.8 mcg

This comparison highlights bison's leaner profile and lower saturated fat content, making it a powerful and healthy dietary choice, especially when aiming for high-protein, low-fat meals.

Cooking Tips for Lean Bison

Because bison is so lean, it cooks faster and can dry out if not prepared correctly. Following these tips will ensure a juicy and flavorful result:

Don't Overcook: Cook bison to medium-rare for the best flavor and tenderness. Use a meat thermometer to ensure accuracy.
Use Low to Medium Heat: Slower cooking times and lower temperatures work best, especially for roasts and stews.
Use a Thermometer: For steaks and roasts, aim for an internal temperature of 145°F (medium-rare) or 160°F for ground bison.
Add Moisture: Since bison has less fat, consider using a marinade or basting with a little butter or oil to prevent it from drying out.
Let it Rest: Always allow cooked bison to rest for at least 5-10 minutes before slicing to let the juices redistribute, ensuring a tender bite.
Don't Press Patties: When making bison burgers, resist the urge to press down with a spatula, as this squeezes out moisture and flavor.

Conclusion

Ultimately, the number of calories in 2 oz of bison is relatively low, especially when opting for leaner cuts cooked without excessive added fats. Its superior nutritional profile, featuring high protein, low fat, and a dense concentration of essential vitamins and minerals, confirms its status as a highly beneficial and heart-healthy red meat. By paying attention to the cut and utilizing proper cooking techniques, you can enjoy all the robust flavor and health benefits that bison has to offer. For more information on bison's nutritional benefits, you can refer to sources from reputable health organizations like the American Heart Association.

Frequently Asked Questions

Yes, in many ways. Bison is significantly leaner, contains fewer calories, and has less saturated fat than most beef. It also offers more iron and B12 and a more favorable omega-3 to omega-6 fatty acid ratio, especially when grass-fed.

Yes. Raw ground bison typically has a higher calorie count than cooked, as moisture and fat are lost during cooking. For example, 2 oz of raw ground bison has about 126 calories, while the same amount cooked is closer to 101 calories.

The protein content is quite high. A 2 oz serving of cooked, separable lean bison contains approximately 16 grams of protein, making it an excellent source for muscle building and satiety.

Bison is often more expensive due to smaller-scale farming practices and a more sustainable, pasture-raised approach. They require more space and are typically not raised in feedlots, which increases production costs.

To prevent bison from drying out, cook it slowly over lower heat and avoid overcooking. It is best enjoyed at a medium-rare temperature. Using a meat thermometer and letting the meat rest after cooking are key steps.

Yes, if the meat has been handled and cooked safely. Steaks and roasts can be enjoyed medium-rare. However, ground bison should always be cooked to an internal temperature of at least 160°F for safety.

Bison is particularly rich in vitamin B12, iron, zinc, and selenium. These nutrients support various bodily functions, from energy metabolism to immune health.