A Closer Look at the Nutritional Profile of Ground Bison
When evaluating the nutritional content of ground bison, it's clear why it's often favored by health-conscious eaters. Beyond its impressive protein count, it offers a dense concentration of essential vitamins and minerals. The protein in bison is a complete protein, meaning it contains all nine essential amino acids necessary for muscle repair, growth, and overall bodily function.
For a typical 6-ounce cooked serving, the nutritional values are approximately:
- Calories: 299
- Protein: 34 grams
- Fat: 18 grams
- Iron: 4mg (23% DV)
- Zinc: 8mg (71% DV for raw)
- Vitamin B12: 3µg (137% DV for raw)
These values can vary depending on the leanness of the ground bison and how it is prepared. However, its reputation as a protein powerhouse is well-deserved, providing a substantial portion of your daily protein needs in a single, moderate serving.
Essential Micronutrients in Ground Bison
While protein is often the focus, ground bison also delivers a number of other critical nutrients that contribute to overall wellness. These include:
- Iron: Crucial for red blood cell formation and oxygen transport throughout the body.
- Zinc: An important mineral for immune function, cell division, and wound healing.
- B Vitamins: Rich in Vitamin B12 and Niacin, which are vital for energy production and nerve function.
- Selenium: Functions as an antioxidant that helps fight oxidative stress.
This rich nutrient profile makes bison more than just a source of muscle-building protein; it's a food that supports a wide range of biological processes.
Ground Bison vs. Ground Beef: A Nutritional Showdown
Many consumers interested in a leaner alternative to beef often turn to bison. A side-by-side comparison reveals some notable differences, especially concerning fat and calorie content. These nutritional variations are often attributed to the diet and lifestyle of bison, which are typically grass-fed and pasture-raised, unlike many conventionally farmed beef cattle.
| Nutrient (per 6oz, cooked) | Ground Bison | Ground Beef (85/15) |
|---|---|---|
| Protein | ~34g | ~33g (based on 22g per 3oz) |
| Calories | ~299 | ~440 (based on 220 per 3oz) |
| Total Fat | ~18g | ~28g (based on 14g per 3oz) |
| Saturated Fat | ~7g | ~12g (based on 6g per 3oz) |
| Cholesterol | ~96mg | ~150mg (based on 75mg per 3oz) |
Note: Nutritional values can vary based on the leanness of the ground meat and cooking method.
As the table illustrates, ground bison is a significantly leaner option. It provides a similar amount of protein but with notably less fat and fewer calories. This makes it an ideal choice for those managing their weight or focusing on heart health, as its lower saturated fat content can reduce harmful cholesterol levels.
Cooking Tips for Maximizing Flavor and Nutrition
Because of its low fat content, ground bison requires a slightly different approach in the kitchen to prevent it from drying out. For best results, consider these tips:
- Reduce cooking time: Bison cooks faster than beef due to its leanness. Reduce cooking time by about 25% compared to what you would use for ground beef.
- Use lower heat: Cooking at a slightly lower temperature helps to retain moisture and prevent toughness.
- Monitor the internal temperature: For ground bison burgers or patties, aim for an internal temperature of 160°F. Use a meat thermometer for accuracy.
- Use a binding agent: When making meatballs or meatloaf, a binder like egg or breadcrumbs can help retain moisture. However, for a simple burger, a gentle hand while forming patties is often enough.
- Let it rest: Allow the cooked meat to rest for a few minutes before serving. This redistributes the juices, resulting in a more tender and flavorful product.
Conclusion
In summary, a 6-ounce serving of cooked ground bison contains approximately 34 grams of high-quality, complete protein, making it an exceptional option for muscle growth and satiety. Its lean profile, which includes fewer calories and less fat than ground beef, positions it as a healthier red meat alternative. Beyond protein, it's rich in essential nutrients like iron, zinc, and B vitamins. By being mindful of its lower fat content and adjusting cooking methods, you can enjoy all the nutritional benefits and rich flavor that ground bison has to offer. Its dense nutritional value combined with its leaner profile solidifies its place as a nutritious and delicious part of a balanced diet. To learn more about protein requirements, consult resources from authoritative health institutions, such as this article from UCLA Health.
