Bison Protein Breakdown Per 3.5 oz (100g)
When evaluating the protein content in bison, the specific cut and how it is prepared are crucial factors. While a general range is often cited, a more precise look at different types of bison meat reveals a slightly varied picture. A standard 3.5-ounce serving (which is equivalent to 100 grams) is a common benchmark for nutritional comparison.
Ground Bison
For cooked, ground bison, a 3.5-ounce portion can yield approximately 22 to 24 grams of protein. This makes it an excellent, low-fat alternative for burgers, chili, and other recipes that traditionally use ground beef.
Bison Steaks and Roasts
Leaner cuts like steaks and roasts typically have a higher protein concentration per gram. A 3.5-ounce serving of a cooked lean bison steak can contain as much as 28.3 grams of protein. Because bison meat is so lean, there is less fat and more dense muscle tissue, which directly translates to a higher protein content.
The Bison Advantage: A Nutritional Comparison with Beef
Bison is often compared to beef, but its nutritional profile offers some significant advantages, particularly regarding leanness. The differences are most pronounced in fat and calorie content while remaining comparable or even higher in protein.
Bison vs. Beef Comparison Table
Here is a comparison of cooked, lean bison and conventional beef per 100 grams (3.5 oz):
| Nutrient (100g cooked) | Lean Bison | Conventional Beef | Note |
|---|---|---|---|
| Calories | ~142 kcal | ~235 kcal | Bison is significantly lower in calories. |
| Protein | ~28.3 g | ~27.1 g | Bison is often slightly higher in protein. |
| Total Fat | ~2.4 g | ~13.4 g | Bison has considerably less fat. |
| Saturated Fat | ~0.9 g | ~5.58 g | A major advantage for heart health. |
| Cholesterol | ~82 mg | ~87 mg | Bison has slightly lower cholesterol. |
| Iron | ~3.4 mg | ~2.3 mg | Bison provides more iron. |
This table illustrates that for a similar amount of protein, bison provides far fewer calories and saturated fat, making it a powerful choice for weight management and cardiovascular health.
Beyond Protein: Other Key Nutrients in Bison
While protein is a major draw, bison is also a powerhouse of other essential vitamins and minerals crucial for overall health. A single 3.5-ounce serving can contribute significantly to your daily needs.
- Rich in B-Vitamins: Bison is packed with B vitamins, especially Vitamin B12, which is vital for energy production, nerve function, and red blood cell formation.
- High in Iron: With a higher concentration of iron than beef, bison is excellent for preventing iron deficiency and supporting oxygen transport in the blood.
- Excellent Source of Zinc: Zinc supports the immune system, promotes cell growth, and aids in wound healing.
- Loaded with Selenium: Bison provides an excellent source of selenium, a potent antioxidant that protects cells from oxidative stress and supports thyroid function.
Maximizing Nutritional Value When Cooking Bison
Because bison is so lean, cooking it properly is key to retaining its moisture, tenderness, and nutrient profile. Overcooking can lead to a dry, chewy result.
Here are some tips for cooking bison effectively:
- Use Lower Temperatures: Cook bison at a slightly lower temperature than you would for beef. A lower heat minimizes moisture loss, keeping the meat tender.
- Don't Overcook: For steaks and roasts, aim for a rare to medium-rare internal temperature (135°F to 145°F). It is not recommended to cook bison past medium.
- Use a Thermometer: Given its low fat content, using a meat thermometer is the most reliable way to ensure proper doneness without overcooking.
- Rest the Meat: Allow the cooked bison to rest for 10-15 minutes before slicing. This allows the juices to redistribute, ensuring a more tender and flavorful result.
The Role of Bison in Muscle Building and Weight Management
For fitness enthusiasts and individuals seeking to manage their weight, bison is an ideal protein source. Its high protein-to-fat ratio helps support muscle maintenance and growth while keeping calorie intake in check. The complete amino acid profile of bison ensures your body has the building blocks it needs for tissue repair after exercise. The high protein content also promotes satiety, helping you feel fuller for longer and potentially reducing overall calorie consumption.
Furthermore, the quality of life for bison, which are often grass-fed and raised without antibiotics or hormones, means a cleaner and more natural protein source.
Conclusion: A Lean and Powerful Protein Choice
When assessing how much protein is in bison 3.5 oz, the answer is consistently high, particularly for cooked, lean cuts. Providing a substantial amount of high-quality, complete protein with significantly less fat and calories than traditional beef, bison stands out as a superior choice for those prioritizing health and nutrition. Its rich profile of vitamins and minerals, combined with its positive impact on muscle building and weight management, makes it a valuable addition to a balanced diet. By using proper cooking techniques, you can enjoy this flavorful, nutrient-dense meat to its full potential.
For more information on the nutritional benefits of bison and how it compares to other protein sources, consider visiting reliable health resources like Healthline, which provides detailed analyses on food content.
