Is Bison Leaner Than Turkey? A Nutritional Deep Dive

November 13, 2025 •

4 min read

According to USDA data, a grass-fed bison patty can have less fat than a comparably-sized, lean turkey burger. This often surprising fact fuels the debate: is bison leaner than turkey, and what are the other nutritional differences between these two popular protein sources?

Quick Summary

This article provides a nutritional comparison of bison and turkey, examining fat content, protein levels, and key micronutrients. The specific fat percentage and processing methods heavily influence which meat is the leaner, healthier choice.

Key Points

Leanness Varies: Whether bison is leaner than turkey depends on the specific cut and fat percentage of each product, especially for ground meat.
Micronutrient Richness: Bison typically contains significantly more iron, zinc, and Vitamin B12 than turkey, offering a denser micronutrient profile.
Grass-Fed Benefits: Grass-fed bison is naturally leaner and has a more favorable fat profile than grain-finished bison or many commercial turkey products.
Check the Label: Always review the fat percentage listed on the packaging, as it is the most accurate indicator of a product's leanness.
Consider Cost: Bison meat is generally more expensive than turkey, which is a major factor for many shoppers.
Cooking Technique: Due to its low-fat content, bison can become dry if overcooked, so proper cooking methods are important for flavor and texture.
CLA Content: As a ruminant, bison contains beneficial conjugated linoleic acid (CLA), a nutrient not found in turkey.

Understanding Leanness: Beyond Total Fat

When discussing whether is bison leaner than turkey, it is important to first define what 'lean' actually means. While it often refers to a lower total fat content, the specific nutritional profile depends greatly on the cut, how the meat is processed, and the animal's diet. This is particularly true for ground meat products, where manufacturers can include skin or fattier cuts, significantly altering the final product's composition. A grass-fed bison, for instance, has a naturally lower fat content than conventional bison finished on corn, which can raise cholesterol levels. Similarly, ground turkey can vary widely, with some products being as high in fat as conventional beef if they contain a high percentage of skin and dark meat.

Ground Bison vs. Ground Turkey

For many home cooks, the choice comes down to ground meat for burgers, meatballs, or sauces. In a 2010 comparison compiled using USDA data, 100 grams of raw grass-fed ground bison had less total fat and saturated fat than standard ground turkey. Specifically, the bison had 7.21g of total fat, while the turkey had 8.26g. This counters the common misconception that all poultry is automatically leaner than all red meat. However, it is crucial to check the specific fat percentages on the packaging. A 93% lean ground turkey might be comparable in fat to a 90% lean ground bison, but a higher-fat turkey product would be less lean.

Macronutrients: Protein and Fat Comparison

Both bison and turkey are excellent sources of high-quality protein. Protein content per serving is similar, though a 100g portion of raw ground bison has been documented to contain slightly more protein than a comparable portion of raw ground turkey.

The fat composition is where the most significant differences lie. While the total fat can be similar depending on the ground meat's leanness, the type of fat can differ. The USDA comparison showed a lower saturated fat count for bison compared to turkey. The leanness of bison also means it naturally contains fewer calories per serving than many beef and some turkey products, depending on the fat percentages compared.

Micronutrient Powerhouses: Iron, Zinc, and Vitamins

Beyond macros, a deeper look reveals bison's impressive micronutrient profile, especially concerning iron, zinc, and B vitamins. Bison meat significantly outperforms turkey in several key areas.

Iron: Bison contains substantially more iron than turkey. This is particularly important for oxygen transport and energy production. A 4-ounce serving of bison offers 20% of your daily iron needs, whereas turkey provides only 9%.
Zinc: Zinc is vital for immune function and wound healing. Bison provides a higher concentration of this mineral, with a 4-ounce serving delivering 40% of the daily requirement compared to turkey's 15%.
Vitamin B12: Bison is a powerhouse of Vitamin B12, which is essential for nerve function and red blood cell formation.
Conjugated Linoleic Acid (CLA): As a ruminant, bison contains CLA, a fatty acid with anti-inflammatory properties, while turkey, a non-ruminant, does not.

While turkey does provide more Vitamin B3 (niacin) and Vitamin B6, bison is the clear winner for iron, zinc, and B12.

Comparing Bison and Turkey (per 100g, raw, ground)


Nutrient	Grass-Fed Bison (approximate)	Standard Ground Turkey (approximate)
Calories	146	149
Protein	20.23g	17.46g
Total Fat	7.21g	8.26g
Saturated Fat	2.917g	2.250g
Iron	3x more	Lower
Zinc	Higher	Lower
Vitamin B12	Higher	Lower

What to Consider When Choosing

Fat Percentage: Always check the label. Both bison and turkey come in various lean-to-fat ratios. Choose the percentage that fits your dietary needs.
Cost: Bison is typically a more expensive protein than turkey due to farming practices and availability.
Flavor: Bison has a richer, slightly sweeter flavor profile, while turkey is milder.
Sourcing: Grass-fed bison offers a superior nutritional profile, including lower fat and more omega-3s, compared to grain-finished versions.
Cooking: Bison is very lean and can dry out quickly when overcooked. Many recipes suggest adding moisture or careful cooking to retain juiciness.

Conclusion: Which is the Leaner Choice?

Ultimately, the question of whether is bison leaner than turkey does not have a single, simple answer. On average, a high-quality, grass-fed ground bison is often naturally leaner than many standard ground turkey products sold in grocery stores. Bison also offers a significant micronutrient advantage, with higher levels of iron, zinc, and B12. However, the specific lean-to-fat ratio of the package you purchase is the determining factor for fat content. For those prioritizing micronutrients and flavor, bison is an excellent, albeit more expensive, option. For budget-conscious consumers seeking a lower-fat option, a very lean ground turkey (93% or higher) is a viable and accessible alternative. Both meats are healthy choices, and the best option depends on your specific nutritional goals, budget, and culinary preferences.

For more detailed nutritional data, you can consult sources like the USDA's FoodData Central. [Link: USDA FoodData Central https://fdc.nal.usda.gov/]

Frequently Asked Questions

A high-quality, grass-fed ground bison is often naturally leaner than most standard ground turkey products. However, both meats are available in various fat percentages, so always check the label to compare specific products.

Both bison and turkey are excellent sources of protein. Based on some USDA data, ground bison may contain a slightly higher protein concentration per 100g compared to standard ground turkey.

Bison is a significantly better source of iron than turkey. A 4-ounce serving of bison contains over three times more iron than the same serving size of turkey.

Yes, bison meat has a higher zinc content than turkey. This is beneficial for immune health and other bodily functions.

Yes, bison is typically more expensive than turkey. Factors like demand and farming practices contribute to its higher price point.

Both are healthy options, but bison offers a more nutrient-dense profile with higher levels of iron, zinc, and Vitamin B12. The overall healthiness depends on the fat content of the specific products compared.

Yes, it does. Grass-fed bison is naturally leaner and contains a healthier fatty acid profile than bison finished on corn, which can increase its fat and cholesterol.

While 'bison' is the technically correct term for the North American animal, the term 'buffalo' is commonly used and is often used interchangeably in the marketplace.