How many calories are in 6 oz of bison meat?

November 13, 2025 •

3 min read

According to USDA data, a 6 oz serving of raw, lean bison meat typically contains around 185 calories. This makes it a significantly leaner protein choice than many other red meats. Understanding the full nutritional profile beyond just the calorie count, including protein, fat, and essential minerals, is key to incorporating bison into a balanced diet.

Quick Summary

A 6 oz serving of lean bison meat contains approximately 185 calories, offering a low-fat, high-protein alternative to traditional red meat. This analysis breaks down the full macronutrient profile, compares it to beef, and details the benefits of adding this nutrient-dense meat to your diet.

Key Points

Low Calorie: A 6 oz serving of lean bison meat contains approximately 185 calories, making it a very low-calorie protein option.
High Protein: This same 6 oz portion packs about 37 grams of high-quality protein, ideal for muscle growth and satiety.
Leaner than Beef: Bison is significantly leaner than beef, with lower levels of total fat and saturated fat, which supports heart health.
Rich in Nutrients: It is a powerful source of essential vitamins and minerals, including B vitamins, iron, zinc, and selenium.
Cooking is Key: Due to its leanness, bison should be cooked at lower temperatures and to a maximum of medium-rare to avoid drying out.
Versatile Ingredient: Bison can be used as a healthier substitute for beef in a wide range of dishes, including burgers, chili, and steaks.

Bison Meat: A Nutrient-Dense Protein Source

Bison meat has grown in popularity as a healthy, lean alternative to traditional beef. But beyond its reputation, what does the nutritional data actually reveal, specifically for a 6 oz serving? The exact calorie count and macronutrient composition can vary depending on the cut and how it is prepared. For example, ground bison will differ from a steak cut, and cooking methods also play a role.

Raw, Lean Bison (6 oz)

Based on standard nutritional information for separable, lean bison meat, a 6 oz raw portion contains approximately 185 calories. This calorie count is derived primarily from its protein content, with very little coming from fat. The macronutrient breakdown is impressively lean and protein-rich.

Protein: A 6 oz portion provides a robust 37 grams of protein, a significant amount that supports muscle repair, growth, and satiety.
Fat: It contains a minimal 3 grams of fat, with just 1 gram being saturated fat.
Carbohydrates: Bison is naturally carbohydrate-free, making it an excellent choice for low-carb or ketogenic diets.

Cooked Bison (6 oz)

Cooking bison meat changes its nutritional profile as it loses moisture. For example, a 6 oz portion of roasted bison can contain slightly more calories, roughly 243, with 48 grams of protein and 4 grams of fat. A 6 oz portion of ground bison (85/15) can have about 299 calories with 34 grams of protein and 18 grams of fat. This demonstrates the importance of considering both the cut and preparation method when calculating nutritional intake.

Nutritional Comparison: Bison vs. Beef

Bison's nutritional advantages become more apparent when compared to beef. Both are excellent sources of nutrients like iron, zinc, and B vitamins, but bison often has a superior profile, especially regarding fat content.


Nutrient (per 3.5 oz cooked)	Bison (Lean)	Beef (85% Lean)
Calories	~143 kcal	~210 kcal
Total Fat	~2.4 g	~12 g
Saturated Fat	~0.9 g	~5.6 g
Protein	~28 g	~21 g
Iron	~3.4 mg	~3.0 mg
Cholesterol	~82 mg	~75 mg

Why Choose Bison? The Health Benefits

Beyond the favorable macronutrient comparison, choosing bison offers several specific health benefits. Its leaner nature and usually grass-fed origins contribute to a healthier overall profile.

Excellent Source of Protein: With a high concentration of protein, bison meat helps build and repair muscle tissue, which is vital for an active lifestyle.
Rich in Essential Minerals: It is an outstanding source of iron, zinc, and selenium. Iron is crucial for oxygen transport, zinc supports the immune system, and selenium acts as an antioxidant.
Abundant B Vitamins: Bison provides a rich supply of B vitamins, especially B12, B6, and niacin, which are essential for energy production, brain function, and metabolism.
Heart Health: Compared to beef, bison's lower saturated fat content and cholesterol levels make it a more heart-healthy red meat option.
Sustainable and Natural: Most bison are raised on pasture without the use of added hormones or antibiotics, aligning with more sustainable and natural farming practices.

Cooking Tips for Bison

Due to its low-fat content, bison can dry out easily if overcooked. To maintain its flavor and tenderness, it's recommended to cook it at a lower temperature than beef and to a maximum doneness of medium rare. Using a meat thermometer can ensure accuracy, targeting an internal temperature of 145°F (63°C) for steaks and roasts. For ground bison, cooking to 160°F (71°C) is recommended.

How to Prepare Your 6 oz Bison Serving

There are numerous ways to prepare a healthy 6 oz portion of bison:

Grilled Bison Steak: A simple, flavorful option. Season with salt, pepper, and herbs, and grill for 4-5 minutes per side for a perfect medium-rare finish.
Ground Bison Burgers: Use lean ground bison for a healthier burger. Mix with your favorite seasonings and serve on a whole-wheat bun or lettuce wrap.
Bison Chili: Use ground bison as a base for a hearty, protein-packed chili. Its rich flavor complements beans and spices perfectly.
Slow-Cooker Bison Roast: For tougher cuts, a slow cooker or braising method will produce a tender, flavorful meal.

Conclusion

For those seeking a lean, nutrient-dense protein, the 6 oz portion of bison meat is an outstanding choice. With approximately 185 calories for lean cuts, it delivers a high dose of protein, essential minerals, and vitamins with significantly less fat than beef. Its distinct, slightly sweet flavor and versatility in cooking make it a delicious and healthy addition to any meal plan. By paying attention to the cut and proper cooking methods, you can fully enjoy the benefits of this wholesome red meat.

Frequently Asked Questions

Yes, bison is generally considered healthier than beef. It is significantly lower in fat and calories, particularly saturated fat, while often being higher in certain micronutrients like iron and omega-3 fatty acids.

Yes, the calorie count can change slightly upon cooking. While raw, lean 6 oz bison has about 185 calories, roasted bison can have more (around 243 calories per 6 oz) due to moisture loss, which concentrates the nutrients and energy.

Bison is much leaner than most cuts of beef. A 3.5 oz serving of lean bison has only about 2.4 grams of fat, while the same amount of 85% lean beef contains roughly 12 grams.

Yes, bison meat can be beneficial for weight loss. Its high protein content promotes feelings of fullness, and its lower calorie and fat profile allows for a nutrient-dense meal without excessive energy intake.

To keep bison tender, cook it at a lower temperature than beef and aim for a doneness of medium-rare to medium. This prevents the lean meat from drying out. Using methods like pan-searing, grilling, or slow-cooking is recommended.

Yes, most commercially available bison are grass-fed and pasture-raised, though some may be finished on grain. This contributes to its overall nutritional profile and is a key difference from conventionally raised beef.

Bison is particularly high in protein, iron, zinc, selenium, and B vitamins, especially B12. These nutrients are crucial for energy production, immune function, and overall metabolic health.