The exact number of calories in a 4 oz serving of cooked ground bison is not a single, fixed number; instead, it depends heavily on the initial lean-to-fat ratio of the meat and how it is prepared. This article will provide a detailed breakdown of the calorie content, a comparison with ground beef, and highlight the key nutritional benefits of incorporating ground bison into your diet.
What Determines the Calorie Count?
Several factors influence the final calorie count of your cooked ground bison, primarily the fat content. Different grind percentages, such as 90% lean/10% fat or 95% lean/5% fat, will yield different results. When cooked, ground meat loses moisture and fat, which slightly increases the concentration of remaining nutrients per ounce. A leaner grind will result in a lower calorie count per serving. For example, a 4 oz cooked portion of a very lean ground bison will have a significantly lower calorie count than a 4 oz portion from a fattier grind. Food sources like Nebraska Bison illustrate this, showing that a 4 oz serving of their leaner ground bison has 130 calories, while a fattier variety has 200 calories.
Factors Influencing Nutritional Value
- Lean-to-Fat Ratio: The most critical factor. The less fat, the fewer calories. For example, 90/10 ground bison is leaner than 85/15 ground beef. Some sources cite a 90/10 cooked portion at around 190-200 calories for 4 oz, while ultra-lean grass-fed versions can be closer to 130 calories.
- Cooking Method: Pan-broiling, grilling, or baking can affect how much fat is drained from the meat during cooking. For instance, pan-broiling with fat drained off will yield a lower calorie count than cooking without draining.
- Raw vs. Cooked Weight: Cooking causes shrinkage. A patty made from 4 oz of raw ground bison may weigh less than 4 oz once cooked, meaning the calories will be more concentrated per ounce of the cooked product. The USDA lists a cooked 3 oz portion of ground grass-fed bison at around 152 calories, which scales up to approximately 203 calories for 4 oz.
Ground Bison vs. Ground Beef: A Nutritional Comparison
When evaluating red meat options, ground bison stands out as a healthier alternative for many. It is generally leaner and has a different nutritional composition than most ground beef. The following table compares the typical nutritional values for a cooked 4 oz serving.
| Nutrient | Cooked 4 oz Ground Bison (Lean) | Cooked 4 oz Ground Beef (85/15) | Difference (Bison vs. Beef) |
|---|---|---|---|
| Calories | ~130-200 kcal | ~240 kcal | Bison generally has fewer calories |
| Protein | ~22-25 g | ~21 g | Bison is slightly higher in protein |
| Total Fat | ~2.5-11 g | ~17 g | Bison is significantly lower in total fat |
| Saturated Fat | ~1-4.5 g | ~7 g | Bison is lower in saturated fat |
| Cholesterol | ~70-80 mg | ~75 mg | Comparable, sometimes lower in bison |
| Iron | Excellent source (~15% DV) | Good source (~15% DV) | Bison often has more iron |
Health Benefits of Ground Bison
Beyond being a leaner protein, ground bison offers several other nutritional advantages, making it a valuable addition to a healthy diet. Many bison are grass-fed and free-range, which contributes to a different nutritional profile than grain-fed beef.
A Nutritious Powerhouse
- High-Quality Protein: Bison provides a complete protein source containing all essential amino acids, which are crucial for muscle repair, growth, and overall bodily functions.
- Rich in Iron: Bison meat is a potent source of heme iron, which is more readily absorbed by the body than non-heme iron from plant sources. This helps prevent anemia and boosts energy levels.
- Abundant B-Vitamins: It is packed with B-vitamins, especially B12, B6, and niacin. These are essential for energy metabolism, brain function, and cellular health.
- Good Mineral Profile: In addition to iron, bison is a great source of zinc, which is vital for immune function and wound healing, as well as selenium, an antioxidant.
- Lower in Fat and Calories: As demonstrated in the comparison table, bison is naturally leaner than beef, offering a lower-calorie and lower-fat alternative for those focused on weight management or heart health.
Cooking Tips for Maximizing Nutrition
Due to its low-fat content, ground bison requires careful cooking to prevent it from becoming dry and tough. Here are some tips to keep it juicy and delicious while retaining its nutritional value.
- Avoid Overcooking: Cook ground bison to a medium-rare or medium doneness. Unlike fattier ground beef, it does not need to be cooked well-done. This preserves its flavor and moisture. For food safety, the USDA recommends cooking ground meat to an internal temperature of 160°F (70°C).
- Handle Gently: When forming patties or breaking up the meat, handle it as little as possible to prevent it from becoming tough.
- Add Moisture: Consider adding moisture to recipes, especially for things like meatloaf or meatballs. Use broth, a small amount of oil, or mix in some grated vegetables.
- Season Simply: The naturally sweet and rich flavor of bison is best showcased with simple seasonings like salt and pepper. This allows the meat's unique taste to shine through.
Conclusion
For anyone considering a switch to a leaner, nutrient-rich red meat, ground bison is an excellent choice. While the precise number of calories in 4 oz of cooked ground bison will vary, it generally falls between 130 and 200 calories, depending on the lean-to-fat ratio. This is often significantly less than a comparable serving of ground beef. Packed with protein, iron, and essential B-vitamins, bison offers a flavorful and healthy alternative. By being mindful of its leanness and adjusting your cooking techniques, you can enjoy all the benefits this delicious meat has to offer. For more information on bison nutrition, check out the Kansas Buffalo Association's nutritional information.
- For more detailed nutritional information on bison, the Kansas Buffalo Association provides excellent resources.
References
- Nebraska Bison: Nutrition Facts - Bison Variety Pack
- Nutritionix (USDA): Bison, ground, grass-fed, raw - 1 patty (cooked from 4 oz raw)
- Glacier Grown: Bison Vs. Beef
- Buck Wild Bison: Let's Talk Health Benefits of Bison Meat
- WebMD: What Are the Health Benefits of Bison Meat?
- Noble Premium Bison: Bison Meat: Nutrition Facts & Health Benefits
- Kansas Buffalo Association: Nutritional Information
