Nutritional Breakdown of 90/10 Ground Bison
Understanding the calorie count for 90/10 ground bison is just the start. Its appeal for health-conscious consumers comes from its overall nutritional profile. The '90/10' ratio indicates that the meat is 90% lean muscle and 10% fat. This low fat content is a key factor in its reduced calorie count compared to fattier red meats. A standard 4-ounce (113-gram) cooked serving provides around 190–200 calories.
For those on a keto, paleo, or general high-protein diet, ground bison is an excellent option. It offers a substantial amount of protein per serving, which is crucial for muscle repair, satiety, and overall health. The protein content helps you feel fuller for longer, which can assist with weight management.
Key Nutrients in Ground Bison
Beyond the macronutrients, ground bison is a powerhouse of essential vitamins and minerals. These micronutrients play vital roles in various bodily functions, from energy production to immune support.
Here's a snapshot of the nutritional highlights:
- Protein: A 4-ounce cooked serving can provide approximately 22–24 grams of high-quality protein, which is vital for building and repairing tissues.
- Iron: Bison is an excellent source of heme iron, which is more easily absorbed by the body than non-heme iron from plant sources. This helps in preventing iron deficiency anemia.
- Zinc: Critical for a healthy immune system, wound healing, and cell growth.
- B Vitamins: Rich in B12, B6, and niacin (B3), which are essential for energy metabolism, brain function, and red blood cell formation.
- Selenium: An important antioxidant that helps protect cells from damage.
Ground Bison vs. Ground Beef: A Nutritional Comparison
Choosing between ground bison and ground beef often comes down to taste, price, and nutritional goals. While both are good sources of protein and essential nutrients, bison typically has the edge in several key areas, especially when compared to conventional, grain-fed beef.
| Feature | 90/10 Ground Bison (4 oz, cooked) | 90/10 Ground Beef (4 oz, cooked) |
|---|---|---|
| Calories | ~190-200 | ~200-220 |
| Total Fat | ~11g | ~11g |
| Saturated Fat | ~4-5g | ~4-5g |
| Cholesterol | ~50-65mg | ~70mg |
| Protein | ~23-24g | ~23-24g |
| Omega-3s | Often higher due to grass-fed diet | Variable, typically lower |
| Taste | Richer, slightly sweeter flavor | Traditional, familiar beef taste |
| Cooking | Cooks faster due to leanness; benefits from lower heat | Less prone to drying out; more forgiving with high heat |
How to Cook and Incorporate Ground Bison into Your Diet
Because of its low-fat content, ground bison cooks faster and can dry out more quickly than fattier ground beef. To ensure a moist and flavorful result, it's best to cook it to a medium-rare or medium doneness. For burgers, making a small indentation in the center of the patty can help it cook evenly. When making recipes like chili, meatballs, or tacos, adding moisture-rich ingredients such as diced vegetables, broth, or tomato sauce can prevent the meat from becoming dry.
Some popular ways to use ground bison include:
- Bison Burgers: A leaner, richer-tasting alternative to traditional beef burgers.
- Bison Chili: The robust flavor of bison adds depth to a hearty, flavorful chili.
- Bison Meatballs: Baking bison meatballs can lock in moisture while providing a high-protein meal base.
- Stuffed Peppers or Tacos: A healthy swap for ground beef in many of your favorite weeknight recipes.
Conclusion: A Healthy and Versatile Option
For those seeking a nutrient-dense, lean red meat, 90/10 ground bison is an excellent choice. Its calorie count of around 190–200 per 4-ounce serving is lower than conventional beef, and its rich supply of protein, iron, and B vitamins provides significant health benefits. By being mindful of its leanness during cooking, you can easily incorporate this delicious and healthy protein into a wide variety of meals, from juicy burgers to savory chili. Given that most bison are grass-fed and raised without antibiotics or hormones, it also offers a sustainable and clean-eating option.
Ultimately, whether you're looking to manage your calorie intake, increase your nutrient density, or simply enjoy a delicious red meat, 90/10 ground bison provides a compelling and versatile solution.
Frequently Asked Questions About 90/10 Ground Bison
Q: What is the main difference between ground bison and ground beef? A: The primary difference is that bison is typically leaner, with fewer calories and less fat, especially saturated fat, compared to conventional ground beef. Bison is also often raised on pasture and less likely to be given added hormones or antibiotics.
Q: Does ground bison taste different than ground beef? A: While the taste is similar, ground bison often has a richer, slightly sweeter flavor profile compared to ground beef. Some people describe the texture as softer and more tender.
Q: Can I substitute ground bison for ground beef in recipes? A: Yes, you can easily substitute ground bison for ground beef. However, because bison is leaner, it can dry out more quickly. Consider reducing the cooking time and adding a liquid or moisture-rich ingredients to the recipe.
Q: Is 90/10 ground bison suitable for weight loss? A: Yes, its high protein and low-fat content make it a good option for weight loss. The protein helps increase satiety, and the lower calorie count is beneficial for managing overall intake.
Q: What is the protein content in 90/10 ground bison? A: A 4-ounce (113-gram) cooked serving of 90/10 ground bison typically contains between 22 and 24 grams of protein.
Q: How do I prevent ground bison from drying out when cooking? A: To keep ground bison moist, avoid overcooking it. Cooking to a medium-rare or medium doneness is recommended. For recipes like chili or meatballs, adding broth or a sauce can help retain moisture.
Q: Where can I buy 90/10 ground bison? A: Ground bison is available at many major grocery stores, health food stores, and specialty meat markets. It can also be purchased directly from bison ranchers or online meat suppliers.
