Understanding the Calories in 4 oz of Bison
The calorie content of a 4-ounce (113-gram) portion of bison is a key factor for anyone managing their diet. While a general figure is useful, the exact number can fluctuate based on several elements, primarily the specific cut of meat and whether it's cooked or raw. Generally, bison is celebrated for being a much leaner option than beef, which directly translates to a lower calorie count. For example, a raw, 4-ounce serving can have around 124 calories, but this can increase slightly after cooking due to moisture loss.
Caloric Variations by Bison Cut
Different cuts of bison have varying fat and calorie levels. A leaner cut, like a flank or sirloin steak, will have fewer calories than ground bison, which often includes a mix of leaner and fattier parts. Here's a breakdown of common cuts and their estimated calorie counts for a 4 oz serving:
- Ground Bison: Ranges from approximately 166 to 240 calories, depending on the lean-to-fat ratio. A typical 90/10 ground bison is on the lower end of this spectrum. For instance, some 4 oz servings of ground bison are cited to contain about 190 calories.
- Sirloin Steak: Often one of the leanest cuts, a 4 oz sirloin can be around 130 calories.
- Ribeye Steak: This cut tends to have more marbling than sirloin. A 4 oz ribeye might have around 130 calories but can vary depending on the amount of fat.
- Flank Steak: A very lean cut, a 4 oz portion is often around 120 calories.
These numbers are typically for raw meat, so cooking can concentrate the calories as water weight is lost. It's always best to check specific product nutrition labels for the most accurate information.
Bison vs. Beef: A Nutritional Comparison
Bison is often chosen as a healthier alternative to beef due to its lower fat and calorie content. This comparison is important for those seeking a lean protein source. The following table highlights the general nutritional differences in a 3.5-ounce (100-gram) cooked serving:
| Nutrient | Bison | Beef (Select) | Conventional Beef |
|---|---|---|---|
| Calories | 143 | 201 | 213 |
| Total Fat | 2.4g | 8.1g | 18.5g |
| Protein | 28.4g | 29.9g | 26g |
| Cholesterol | 82mg | 86mg | 86mg |
| Iron | 3.4mg | 3.0mg | 2.7mg |
As the table shows, bison is consistently lower in total fat and calories compared to both select and conventional beef, while still providing comparable or even higher levels of protein and other essential minerals like iron. The fat in bison is also noted to have a healthier fatty acid composition, with a better omega-3 to omega-6 ratio.
Other Nutritional Benefits of Bison
Beyond its favorable calorie count, bison is a nutrient-dense food with several health benefits. It is a complete protein source, meaning it provides all the essential amino acids the body needs for building and repairing tissues. Bison is also an excellent source of several vitamins and minerals:
- Vitamin B12: A raw 4-ounce serving can provide a significant portion of the daily value, essential for nerve function and red blood cell formation.
- Zinc: Supports the immune system and plays a role in cell growth and wound healing.
- Selenium: An antioxidant that helps protect cells from damage caused by oxidative stress.
- Iron: Crucial for oxygen transport throughout the body.
The Impact of Cooking Method
The way you prepare your bison can affect its final caloric value. Adding fats like butter or oil will increase the calorie count. Because bison is so lean, it's often recommended to cook it at a lower temperature and for less time than beef to prevent it from drying out. For example, cooking a bison burger to medium-rare instead of well-done will preserve its moisture and flavor without adding unnecessary fats. Minimal seasoning is often all that is needed to let the meat's natural, slightly sweeter flavor shine.
Conclusion
To answer the question, a raw, 4-ounce serving of bison typically contains around 124 calories, though this can vary from 120 for a very lean flank steak to nearly 240 for fattier ground versions. This makes bison a highly desirable option for those seeking a lean, high-protein meat. Its nutritional profile, including lower fat and higher vitamin and mineral content compared to beef, offers clear health advantages. By being mindful of the cut and cooking method, you can easily incorporate this nutritious and flavorful meat into a balanced diet. Its lower calorie density allows you to feel full and satisfied while supporting a healthier lifestyle.
