How Much Protein Is in 100g of Bison?

November 12, 2025 •

2 min read

According to USDA data referenced by the National Bison Association, cooked, lean bison is a highly concentrated source of protein, with approximately 28 grams found in a 100g serving. This impressive protein count makes bison a robust option for those seeking a nutrient-dense meat to support muscle growth, energy, and overall health.

Quick Summary

A typical 100g serving of cooked lean bison contains about 28 grams of high-quality protein. The exact amount can vary slightly based on the specific cut and cooking method, but it is consistently a superior source of lean protein with less fat and fewer calories than conventional beef.

Key Points

Protein per 100g: A 100g serving of cooked lean bison contains approximately 28 grams of protein.
Cooked vs. Raw: Cooked bison has a higher protein concentration per gram due to water loss during cooking.
Lean Profile: Bison is notably leaner than beef and many other red meats, with less fat and fewer calories per serving.
Nutrient-Dense: Beyond protein, bison is rich in essential nutrients like iron, zinc, selenium, and B vitamins.
Ideal Cooking: Due to its leanness, bison should be cooked at lower temperatures to a medium-rare or medium doneness to prevent drying out.
Healthier Red Meat Alternative: Choosing bison over conventional beef can be a heart-healthier option due to lower saturated fat and a better omega-3 to omega-6 ratio.

Understanding the Nutritional Profile of Bison

Bison meat has gained significant popularity as a healthier alternative to beef, largely due to its favorable nutritional profile. Its high protein content and lower fat and calorie count make it an attractive choice for health-conscious consumers.

Raw vs. Cooked: Why the Numbers Differ

The protein content differs between raw and cooked bison because cooking reduces moisture, concentrating the nutrients.

For a 100g portion:

Raw Lean Bison: Approximately 20-21 grams of protein.
Cooked Lean Bison: Approximately 28 grams of protein.

Always check whether nutritional data refers to raw or cooked meat.

Comparison with Other Common Meats

Bison's high protein-to-fat ratio often sets it apart from other protein sources.


Meat (100g cooked)	Protein (g)	Fat (g)	Calories (kcal)
Bison (Lean)	~28.4	~2.4	~143
Beef (Choice)	~27.2	~18.5	~283
Chicken (Skinless)	~28.9	~7.4	~190
Pork	~27.5	~9.2	~201

Bison offers comparable protein to other meats with significantly less fat and fewer calories, especially compared to choice beef.

Health Benefits Beyond Protein

In addition to its protein content, bison provides essential vitamins and minerals.

Rich in B Vitamins: Important for energy and nerve function.
High in Minerals: Contains iron, zinc, and selenium, supporting oxygen transport, immune function, and acting as antioxidants.
Favorable Fatty Acid Profile: Grass-fed bison offers a better omega-3 to omega-6 ratio than grain-fed beef.
Complete Protein: Contains all essential amino acids for bodily functions.

The Best Way to Cook Bison

Proper preparation is key to keeping lean bison tender.

Essential Bison Cooking Tips

Lower Cooking Temperature: Cooks faster than beef; use lower heat.
Don't Overcook: Best at medium-rare or medium (135-145°F).
Add Moisture: Marinate or baste leaner cuts; mix moist ingredients into ground bison.
Rest the Meat: Allows juices to redistribute for tenderness.
Use a Meat Thermometer: Ensures desired doneness.

Conclusion: Bison as a High-Protein Option

Bison is a healthy, high-protein, low-fat alternative to beef, providing about 28 grams of protein per 100g cooked serving, along with vital nutrients. It's a versatile and nutritious choice for those seeking a healthy red meat option.

Frequently Asked Questions

A 100g portion of cooked lean bison contains approximately 28 grams of high-quality protein.

Yes, bison is generally considered healthier than conventional beef because it is leaner, with less fat and fewer calories. It also contains higher concentrations of several essential nutrients.

Cooking causes meat to lose moisture, which concentrates the protein. This is why 100g of cooked bison has more protein than 100g of raw bison.

Bison is packed with essential nutrients, including iron, zinc, selenium, and B vitamins like B12 and niacin, all of which support various bodily functions.

Bison is called nutrient-dense because it provides a high amount of essential protein, vitamins, and minerals for a relatively low number of calories.

Bison meat has a rich, slightly sweeter flavor than beef, with a finer texture. It is not typically 'gamey' unless poorly prepared.

Since bison is very lean, it's best to cook it at a lower temperature and for less time than beef, typically to a medium-rare or medium doneness. Avoid overcooking to prevent dryness.

Yes, bison is an excellent choice for keto and low-carb diets. It contains virtually zero carbohydrates and provides a high-quality, lean protein source.