Is Bison Healthier Than Salmon? A Head-to-Head Nutritional Comparison

November 13, 2025 •

4 min read

According to the USDA, bison is significantly lower in fat and calories than salmon, but this doesn't tell the whole nutritional story. Is bison healthier than salmon when you consider key factors like omega-3 fatty acids, vitamins, and minerals that impact overall wellness?

Quick Summary

Bison is a leaner protein with more iron, while salmon is prized for its superior levels of heart-healthy omega-3s. The healthier choice depends on your specific nutritional priorities.

Key Points

Bison for Lean Protein: Bison is an exceptionally lean red meat, lower in total fat and calories than salmon, making it ideal for calorie-controlled diets.
Salmon for Omega-3s: Salmon is a far superior source of marine omega-3 fatty acids (EPA and DHA), which are critical for heart and brain health.
Bison for Iron and Zinc: Bison is richer in essential minerals like iron and zinc, important for energy and immune function.
Salmon for Vitamins D and B12: Salmon provides significantly more vitamin D and is a very rich source of vitamin B12.
Balanced Diet is Key: Incorporating both bison and salmon provides a more comprehensive range of nutrients for optimal health.
Sourcing Matters: Consider grass-fed bison and sustainably sourced salmon to ensure you are getting the highest quality, most ethically produced protein.

Bison vs. Salmon: Understanding the Core Nutritional Differences

Deciding between two healthy protein sources like bison and salmon can be a complex choice, as each offers a unique nutritional profile. While bison is a lean red meat rich in essential minerals, salmon is a fatty fish celebrated for its potent omega-3 content. The 'healthier' option depends heavily on your individual dietary goals and what nutrients your body needs most.

The Nutritional Profile of Bison

Bison, especially grass-fed and grass-finished, is a nutrient-dense red meat that has gained popularity for its leanness. It is naturally low in fat and calories compared to many other meat options. A typical serving provides a robust amount of complete protein, which is essential for muscle growth and repair. But bison’s benefits extend beyond just protein:

Vitamins: It is an excellent source of B vitamins, especially vitamin B12, which is critical for nerve function and red blood cell formation. It also contains good amounts of niacin and vitamin B6.
Minerals: Bison is a powerhouse of minerals, notably iron, zinc, and selenium. Its high iron content is particularly beneficial for red blood cell health and oxygen transport. Zinc supports immune function, while selenium acts as an antioxidant.
Fats: While generally much leaner than beef, grass-fed bison does contain some omega-3 fatty acids, though the quantity is not comparable to oily fish like salmon.

The Nutritional Profile of Salmon

Salmon, a fatty fish, is widely regarded as one of the healthiest foods on the planet, primarily due to its high concentration of omega-3 fatty acids. Both wild-caught and farmed salmon offer significant nutritional benefits, though with some subtle differences.

Omega-3s: Salmon is one of the best sources of marine omega-3s, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fats are crucial for brain health, heart health, and possess potent anti-inflammatory properties.
Vitamins: Salmon is a top food source for vitamin D, which is essential for calcium absorption and bone health. It is also packed with B vitamins, particularly B12.
Minerals: This fish is rich in selenium, which helps protect against cell damage. It also provides a good dose of potassium, which supports blood pressure regulation.
Protein: Like bison, salmon is an excellent source of high-quality, complete protein, supporting muscle maintenance and overall satiety.

Bison vs. Salmon: Side-by-Side Comparison


Feature	Bison	Salmon (Sockeye)	Winner	Rationale
Calories	Lower (approx. 143 kcal)	Higher (approx. 169 kcal)	Bison	Better for calorie-restricted diets.
Total Fat	Lower (approx. 2.42g)	Higher (approx. 6.69g)	Bison	Lower overall fat content.
Saturated Fat	Lower (approx. 0.91g)	Higher (approx. 1.97g)	Bison	Healthier for managing cholesterol.
Omega-3s (DHA/EPA)	Lower (approx. 0.24g)	Higher (approx. 2.409g)	Salmon	Significantly higher in beneficial marine omega-3s.
Protein	Higher per 100g (approx. 28.44g)	Lower per 100g (approx. 25.4g)	Bison	More protein per serving size.
Iron	Higher (approx. 3.42mg)	Lower (approx. 0.5mg)	Bison	Provides more iron for red blood cell health.
Vitamin B12	Lower (approx. 2.86mcg)	Higher (approx. 5.67mcg)	Salmon	Richer source of Vitamin B12.
Vitamin D	Trace amounts	High	Salmon	Excellent source of a crucial vitamin.
Environmental Impact	Lower carbon footprint than beef, but more complex than aquaculture	More efficient feed conversion than land animals, but with potential issues like pollution	Depends	Wild vs. farmed differences and ethical considerations play a large role.

Detailed Analysis of Key Health Factors

Heart Health

For heart health, salmon holds a significant advantage due to its high levels of EPA and DHA omega-3 fatty acids. These polyunsaturated fats are known to lower blood pressure, reduce triglycerides, and decrease inflammation. While bison is also considered heart-healthy, as supported by the American Heart Association for its leanness, it simply cannot compete with salmon's superior omega-3 content.

Weight Management

Both bison and salmon can be excellent for weight management. Bison's very low-fat and high-protein profile means it is highly satiating while being low in calories. A smaller portion of bison can leave you feeling full and satisfied. Salmon's protein and healthy fats also contribute to satiety, helping to reduce overall calorie intake. Bison has the edge in being the leaner option for those strictly counting calories.

Micronutrient Content

When it comes to micronutrients, the two diverge. Bison is a superior source of iron and zinc, which are vital for immune function and energy levels. Salmon, on the other hand, provides higher levels of vitamin D and vitamin B12. It's crucial to consume a variety of foods to get a wide range of vitamins and minerals. Including both in your diet offers a balanced approach.

The Sourcing Debate

Your choice may also depend on sourcing and ethics. Bison are typically grass-fed and roam freely, which is often considered a more humane and sustainable practice than conventional cattle farming. Aquaculture, or salmon farming, has a lower carbon footprint than most livestock farming but is not without its controversies, including concerns about pollution, parasites, and the use of fishmeal. The choice between wild-caught and farmed salmon also affects nutrient levels and potential contaminants, though both are generally safe and healthy.

Conclusion

There is no single winner in the bison vs. salmon debate; the 'healthier' option is subjective and depends on your specific health objectives. If your primary goal is to boost your intake of anti-inflammatory marine omega-3s for heart and brain health, salmon is the undisputed champion. However, if you are looking for a leaner protein source rich in iron and other essential minerals, bison is an excellent choice. The best approach for most people is to incorporate both into a balanced diet, enjoying the distinct nutritional benefits that each has to offer. For the highest quality, seek out grass-fed bison and sustainably sourced salmon, whether wild or farmed. Ultimately, variety is key to a complete and healthy diet.

For more information on the specific nutrient content of various food sources, you can consult the USDA FoodData Central.

Frequently Asked Questions

Bison typically contains slightly more protein per 100-gram serving than salmon. However, both are considered excellent sources of high-quality, complete protein, providing all the essential amino acids your body needs.

Both can be beneficial for weight loss. Bison has a slight edge due to its lower calorie and fat content. However, both are high in protein, which increases satiety and helps reduce overall calorie intake.

Salmon is significantly better for heart health due to its very high content of EPA and DHA omega-3 fatty acids, which have proven cardiovascular benefits. While bison is also a heart-healthy lean meat, it does not provide the same potent omega-3 benefits.

Yes, bison does contain omega-3 fatty acids, particularly in grass-fed varieties, but the quantity is considerably lower than in oily fish like salmon. The omega-3s in bison are also primarily ALA, which is less efficiently used by the body than salmon's EPA and DHA.

Yes, there are some differences. Wild salmon may be higher in certain minerals, while farmed salmon often has a higher total fat content (and therefore, can sometimes have more omega-3s per serving, though with higher saturated fat). Both are very healthy, and the best choice may come down to personal preference, budget, and environmental concerns.

The sustainability of both depends on farming practices. Grass-fed bison often has a lower environmental impact than conventional beef. Farmed salmon has a smaller carbon footprint than most land animals but faces its own environmental challenges, like potential pollution. Consumers should look for reputable, sustainably sourced products for both.

Bison is a red meat with a rich, slightly sweeter flavor profile, similar to but leaner than beef. It cooks faster than beef due to its low-fat content. Salmon has a distinct, rich, and oily flavor. The cooking methods are very different, with bison being suitable for roasts, steaks, and ground meat dishes, while salmon is often grilled, baked, or pan-seared in fillets.