How much protein is in one lb of bison?

November 12, 2025 •

4 min read

According to the USDA, one pound of raw, lean bison meat contains approximately 98 grams of protein. This makes bison a highly concentrated source of complete protein, which is essential for building and repairing tissues, among other vital bodily functions.

Quick Summary

An average pound of lean bison delivers nearly 100 grams of complete protein, providing a nutrient-dense alternative to other red meats. Its protein content, along with lower fat and fewer calories, makes it a healthier choice for muscle growth and general wellness.

Key Points

High Protein Density: One pound of raw, lean bison contains approximately 98 grams of protein.
Nutrient-Rich: Bison is an excellent source of essential vitamins and minerals, including B12, iron, and zinc.
Lower in Fat and Calories: Bison is significantly leaner and has fewer calories than many cuts of beef.
Complete Protein: It provides all nine essential amino acids necessary for human health.
Cooking Considerations: Due to its lower fat content, bison cooks faster than beef and can dry out if overcooked.
Sustainably Sourced: Most bison are raised naturally on grass without hormones or unnecessary antibiotics.

Protein Powerhouse: The Nutritional Breakdown of Bison

Bison, often mistaken for buffalo, is gaining popularity as a healthy, lean red meat. Its superior nutritional profile, particularly its high protein and low-fat content, distinguishes it from conventional meat sources. Understanding the exact protein amount in one pound of bison requires looking at specific cuts and preparation methods, as these factors can influence the final nutritional values.

The Raw Facts: Protein in Lean Bison

A one-pound portion of raw, lean bison contains a significant amount of protein. Based on data derived from the USDA, this cut provides roughly 98 grams of protein. This represents a powerful protein punch, far more than many other common protein sources. The protein found in bison is a 'complete protein,' which means it contains all nine essential amino acids that the human body cannot produce on its own. These amino acids are crucial for muscle repair, hormone production, and overall cellular health.

Impact of Cooking on Protein Content

While the raw protein value is a solid starting point, cooking methods affect the final nutrient concentration. Cooking meat causes moisture loss, which in turn condenses the nutrients, including protein. A one-pound portion of raw bison will not result in a one-pound cooked portion due to this moisture loss. A cooked, one-pound portion of bison would therefore contain a higher concentration of protein per gram than its raw counterpart, though the total protein from the initial raw pound would remain consistent, minus any runoff. For example, a 16-ounce (one-pound) serving of cooked, roasted lean bison yields about 97 grams of protein, a slight decrease from the raw value due to the loss of moisture and fat. This difference is minimal and the overall high protein density is maintained.

Bison's Nutritional Advantages

Beyond its high protein, bison offers several other nutritional benefits that contribute to its status as a healthy alternative. It is notably lower in fat and calories than many cuts of beef and contains a favorable ratio of omega-3 to omega-6 fatty acids. It is also packed with essential vitamins and minerals, including a substantial amount of Vitamin B12, iron, and zinc.

A Comparison of Protein Sources


Protein Source	Protein (g) per 4 oz serving (cooked)	Calories per 4 oz (cooked)	Total Fat (g) per 4 oz (cooked)
Bison (lean)	28.3	142	2.41
Beef (lean)	27.1	235	13.4
Chicken (skinless breast)	~30*	~165*	~3.6*
Pork (loin)	27.5	201	9.21
Salmon (sockeye)	25.4	169	6.69

*Values for chicken breast are estimates based on standard nutrition data and may vary by source.

How to Incorporate Bison into Your Diet

Integrating bison into your meal plan is straightforward and can be done in many ways, such as ground meat for burgers and meatballs, steaks for grilling, or roasts for slow cooking. The key is to remember its lower fat content, which means it cooks faster and can dry out if overcooked. For burgers, a medium-rare preparation is ideal to preserve moisture and flavor. Due to its nutritional density, a smaller portion of bison can provide more satiety and fewer calories than larger portions of less lean meats.

Here is a list of ways to enjoy bison:

Bison Burgers: A leaner, flavor-rich alternative to beef burgers. Just be careful not to overcook them.
Bison Steaks: Grilling or pan-searing a bison steak is a simple way to enjoy its rich, slightly sweeter flavor.
Ground Bison in Recipes: Substitute ground beef with ground bison in chili, tacos, or pasta sauces for a leaner meal.
Bison Stews: A slow-cooked bison roast becomes incredibly tender and flavorful, perfect for a hearty stew.
Bison Jerky: A high-protein, convenient snack, though you should check the label for sodium content.

A Sustainable and Healthy Choice

Beyond personal health, choosing bison is often a more sustainable option. Many bison are raised naturally on grass and are not subjected to the same hormones or antibiotics often used in conventional livestock farming. This aligns with a growing desire for more natural food sources and supports a regenerative agricultural approach that promotes biodiversity and ecosystem health. For more information on bison production and nutrition, check out resources from the National Bison Association.

Conclusion

In conclusion, one pound of lean, raw bison is a powerful source of protein, delivering approximately 98 grams. This figure, though subject to slight variations based on cut and cooking, solidifies bison's position as an exceptionally healthy and nutrient-dense meat option. Its lower fat content and richness in essential vitamins and minerals make it a superior choice for anyone looking to increase their protein intake while managing calories. From delicious burgers to slow-cooked stews, bison offers a versatile and beneficial addition to a balanced diet.

Frequently Asked Questions

Yes, bison is generally considered healthier than beef. A three-ounce serving of bison has fewer calories, less fat, and lower cholesterol than a comparable serving of beef. It is also often raised more sustainably on grass without hormones or antibiotics.

Cooking causes moisture and some fat to be lost, which concentrates the protein. A one-pound portion of raw bison will result in a cooked portion with a higher protein density per gram, though the total protein count is slightly reduced due to cooking losses.

Yes, you can easily substitute bison for beef in most recipes. However, due to its lower fat content, bison cooks faster and can dry out more easily. It's best to cook it to a medium-rare doneness to retain moisture and flavor, especially for ground meat.

Yes, bison is an excellent source of iron. Its superior iron content is one reason for its beautiful deep red color and contributes significantly to oxygen transport in the body.

While often used interchangeably, bison and buffalo are different animals. True bison are native to North America and Europe, while buffalo are found in Asia and Africa. The meat most commonly sold in the U.S. is American bison.

Yes, bison meat is a complete protein, meaning it contains all nine essential amino acids that our bodies cannot produce on their own. This makes it highly beneficial for tissue repair and other vital functions.

A standard 4-ounce (113-gram) serving of cooked, lean bison contains about 25 grams of protein. This can vary slightly based on the specific cut and cooking method.