Is Bison or Pork Healthier? A Full Nutritional Showdown

December 3, 2025 •

3 min read

Bison meat contains less total fat, calories, and cholesterol than many other meat products, including pork. When asking is bison or pork healthier, the answer often depends on specific nutritional goals, but bison consistently presents a leaner profile rich in vitamins and minerals.

Quick Summary

A comparison of bison and pork reveals bison is generally leaner and has fewer calories per ounce. Both are high in protein, but bison often boasts more iron and vitamin B12.

Key Points

Leanness: Bison is significantly leaner and lower in total and saturated fat than most cuts of pork, making it a more heart-healthy red meat option.
Micronutrients: Bison is notably higher in iron and vitamin B12 compared to pork, essential for energy and red blood cell function.
Calories: With fewer calories per gram, bison is a great choice for those managing weight or calorie intake while maintaining high protein consumption.
Processing Matters: While lean, unprocessed pork can be nutritious, processed pork products like bacon and sausage are high in fat and sodium and linked to health risks.
Protein Quality: Both bison and lean pork provide high-quality, complete protein containing all essential amino acids needed for muscle maintenance and growth.
Farming Practices: Bison are typically pasture-raised, resulting in a cleaner meat free from routine hormones or antibiotics, which can be a key consideration for some consumers.

Nutritional Snapshot: Bison vs. Pork

When evaluating the health benefits of different meats, a side-by-side comparison of their nutritional profiles is essential. Bison and pork are both sources of high-quality protein, but they differ significantly in fat content, caloric density, and specific micronutrients. The way each animal is typically raised also plays a role in the final product's nutritional value, with grass-fed bison and lean pork cuts representing the healthiest options in their respective categories.

Bison: The Lean Protein Powerhouse

Bison, or American Buffalo, has gained popularity as a leaner, nutrient-dense alternative to traditional red meats like beef and pork. Typically pasture-raised, bison graze on natural grasses, leading to meat that is naturally low in fat and calories. A key advantage of bison is its rich micronutrient profile. It is an excellent source of essential minerals and vitamins, including:

Iron: Crucial for oxygen transport throughout the body and preventing anemia.
Zinc: Supports a healthy immune system and cellular growth.
Selenium: An antioxidant that helps fight oxidative stress.
Vitamin B12: Essential for nerve function and red blood cell formation.

Bison's naturally lean profile makes it a heart-healthy option for those monitoring their cholesterol and fat intake. Furthermore, because bison are hardy animals and not typically confined, they are often raised without the routine use of hormones or antibiotics, making the meat a cleaner choice.

Pork: The Versatile Source of Vitamins and Minerals

Pork is a highly versatile and widely consumed meat worldwide. Lean cuts of pork, such as pork tenderloin or loin chops, can be a nutritious addition to a healthy diet. Like bison, pork is packed with high-quality protein and a range of important nutrients, including:

Thiamine (Vitamin B1): Pork is an especially rich source of this B-vitamin, which is important for energy metabolism.
Selenium: An antioxidant mineral that supports thyroid function.
Zinc: Supports immune health and brain function.
Vitamin B12 and B6: Vital for blood cell formation and nervous system health.

However, the nutritional value of pork can vary dramatically depending on the cut and processing. Fatty cuts like belly and shoulder are high in saturated fat and calories. Processed pork products, such as bacon, sausage, and ham, contain high levels of sodium and nitrates and have been linked to increased health risks, including heart disease and certain cancers.

Bison vs. Pork: A Nutritional Comparison Table

Here is a comparison of the nutritional content for 100g of cooked, ground bison versus ground pork, based on USDA data.


Nutrient	Bison (Grass-fed)	Pork (84% Lean)
Calories	143 kcal	218 kcal
Total Fat	2.42 g	16.0 g
Saturated Fat	0.91 g	5.36 g
Protein	28.44 g	17.99 g
Iron	3.42 mg	1.0 mg
Vitamin B12	2.86 mcg	0.68 mcg

A Closer Look at Key Differences

Leanness and Fat Profile

The most striking difference between bison and pork is the fat content. Bison is significantly leaner and lower in saturated fat than most cuts of pork, including lean ground pork. This difference makes bison a more heart-healthy choice for individuals concerned about cholesterol levels. Furthermore, bison often has a more favorable omega-3 to omega-6 fatty acid ratio, especially when grass-fed.

Vitamin and Mineral Content

While both meats are excellent sources of B-vitamins, bison has a distinct advantage in key minerals. As the table above shows, bison contains substantially more iron and vitamin B12 per 100g serving. These nutrients are critical for energy, red blood cell production, and overall vitality.

The Importance of Lean Cuts and Processing

When choosing pork, opting for lean cuts like tenderloin or loin chops and trimming visible fat is crucial to maximize nutritional benefits. By contrast, processed pork products should be consumed in moderation due to their high sodium and fat content. When cooked properly, lean pork can be part of a healthy diet, offering a different but valuable array of nutrients.

Conclusion: Is Bison or Pork Healthier?

Based on a head-to-head nutritional comparison, bison emerges as the generally healthier option, especially when comparing standard ground cuts. Bison is significantly leaner, lower in calories, and provides a higher concentration of iron and vitamin B12. Its typical pasture-raised lifestyle also contributes to a cleaner, more natural product. However, this does not mean pork is unhealthy. Lean, unprocessed cuts of pork are a nutritious source of high-quality protein and essential B-vitamins. Ultimately, the healthiest choice depends on your specific dietary needs and preferences. For those seeking the leanest red meat with the highest concentration of iron and B12, bison is the clear winner. For those who enjoy pork, choosing lean, unprocessed cuts and preparing them properly ensures a nutritious meal.

Healthline

Frequently Asked Questions

Yes, even when compared to lean cuts of pork, bison is generally healthier. Bison typically has less total fat, fewer calories, and higher amounts of iron and vitamin B12 per serving.

Bison generally has a higher protein content per 100-gram serving compared to most cuts of pork, making it an excellent option for building muscle and feeling full.

Yes. Bison has a richer, slightly sweeter flavor than beef and a cleaner taste overall. While some might expect it to be gamey, it is surprisingly mild and less fatty than pork.

No. Lean, unprocessed cuts of pork like tenderloin can be a healthy part of a balanced diet. The health concerns associated with pork largely stem from heavily processed, high-sodium products like bacon and sausages.

To choose the healthiest pork, opt for lean cuts such as pork tenderloin or sirloin roast. Additionally, trim any visible fat before cooking and avoid highly processed pork products.

Bison is a better choice for weight loss due to its lower calorie and fat content while still being high in satisfying protein. Swapping fattier meats for bison can help reduce overall calorie intake.

When consumed in its unprocessed form and cooked thoroughly, the risks are minimal. However, processed pork is linked to heart disease and cancer risks, and improperly cooked pork can carry parasites.