Is Buffalo Healthier Than Chicken? A Nutritional Deep Dive

January 3, 2026 •

4 min read

Per 100 grams of cooked meat, buffalo contains only 143 calories and 2.42 grams of fat, significantly less than skinless chicken's 190 calories and 7.41 grams of fat. This marked difference is just one of many nutritional factors to consider when choosing the healthier protein for your diet.

Quick Summary

This article compares the nutritional profiles of buffalo and chicken, examining key differences in protein, fat, calories, vitamins, and minerals. It also explores health benefits, cooking considerations, and sustainability aspects of both protein sources.

Key Points

Nutrient Density: Buffalo meat is lower in calories, total fat, and cholesterol than skinless chicken, while offering comparable or higher protein per serving.
Rich in Minerals: Buffalo is particularly rich in iron, zinc, and selenium, with significantly more iron than chicken, which is vital for oxygen transport and immune health.
Vitamin Powerhouse: Buffalo meat provides a stronger B-vitamin profile, especially Vitamin B12, which is crucial for nerve function and energy production.
Cooking Differences: Because of its leanness, buffalo meat cooks faster and benefits from lower cooking temperatures to prevent it from becoming dry.
Sustainability Advantage: Many buffalo are raised in a more sustainable, pasture-based system, requiring fewer resources and having a lower environmental impact than large-scale conventional poultry farming.
Flavor Profile: Buffalo meat has a rich, slightly sweet flavor that is often compared to high-quality beef, making it a delicious and healthy alternative.

For those seeking to optimize their diet, the choice between different types of meat is a frequent consideration. While chicken has long been hailed as a go-to for lean protein, buffalo meat, often used interchangeably with bison in the US, offers a compelling alternative. A closer look reveals that buffalo meat not only rivals but, in many nutritional aspects, surpasses chicken.

The Macronutrient Face-Off: Protein, Fat, and Calories

When evaluating meat for a healthy diet, the primary macronutrients of protein, fat, and calories are the first to be compared. Buffalo meat is notably leaner than skinless chicken, giving it a clear advantage for weight management and heart health. The lower fat content means fewer calories per serving, allowing for a more satisfying meal with less overall energy intake. Buffalo is a highly nutrient-dense food, providing a substantial amount of protein, which is vital for muscle repair, growth, and overall body function.

Comparing Raw Ground Meat (per 100g)

For a like-for-like comparison, looking at raw ground meat reveals a stark difference, as noted by the USDA:

Ground Bison: 7.21g Total Fat, 2.917g Saturated Fat, 146 Calories
Ground Chicken: 8.10g Total Fat, 2.301g Saturated Fat, 143 Calories
Note: Data can vary based on the specific cut and feeding of the animal.

A Deeper Dive into Essential Micronutrients

Beyond the basic macros, the real story lies in the micronutrients, where buffalo meat truly shines. Buffalo contains a broader spectrum and higher concentration of several crucial vitamins and minerals compared to chicken, making it a powerful addition to a nutrient-rich diet.

Essential Minerals: Iron, Zinc, and Selenium

Buffalo meat is an exceptional source of several minerals essential for human health. It contains significantly more iron, a critical component for oxygen transport in the blood, than chicken. For individuals concerned with iron deficiency, such as women and endurance athletes, this is a major benefit. Additionally, buffalo meat provides higher levels of zinc, which is vital for immune function and wound healing, and selenium, a powerful antioxidant.

Key Vitamins: The B-Vitamin Complex

The B-vitamin family is integral to energy metabolism, and buffalo meat offers a stronger profile than chicken. Most notably, bison provides a higher amount of vitamin B12, essential for nerve function and red blood cell formation. It also offers good levels of vitamin B6 and niacin.

Buffalo vs. Chicken: A Nutritional Snapshot


Nutrient (per 100g cooked)	Buffalo (Bison)	Skinless Chicken
Calories	143 kcal	190 kcal
Total Fat	2.42 g	7.41 g
Cholesterol	82 mg	89 mg
Iron	~3.42 mg	~1.26 mg
Vitamin B12	Very high	Lower
Zinc	High	Lower
Selenium	High	Lower

Potential Health Benefits and Cooking Tips

The nutritional benefits of buffalo extend beyond a simple comparison. The high iron content can help combat anemia, while its low saturated fat and cholesterol levels support cardiovascular health. Some studies even suggest that the omega-3 to omega-6 fatty acid ratio in grass-fed bison is favorable for reducing inflammation.

Cooking with Buffalo Meat Because of its leanness, buffalo meat requires slightly different cooking techniques to prevent it from drying out. Using lower temperatures and reducing cooking times is key. It does not have a strong 'gamey' flavor, but rather a slightly sweeter, richer taste than beef, allowing it to substitute easily into many dishes.

A Look at Sustainability

For the environmentally conscious consumer, the sourcing of meat is a significant factor. Buffalo meat is often praised for its sustainable production practices. These animals thrive on native grasses in North American plains, requiring less water than cattle and causing less land erosion due to natural grazing habits. While pasture-raised chicken can also be a sustainable choice, the large-scale industrial farming of poultry raises environmental concerns.

Key environmental benefits of buffalo:

Natural grazers that help regenerate soil and prevent erosion.
Require less water compared to cattle.
Higher protein concentration per gram can mean more efficient land use for protein production.

Conclusion: Which Meat Is Right for You?

Both buffalo and chicken can be part of a healthy diet, but the nutritional evidence points to buffalo as the superior option in several key areas. With fewer calories, less fat, and higher levels of essential vitamins and minerals like iron, zinc, and B12, buffalo meat is an excellent choice for those focused on lean protein and nutrient density. While chicken remains an accessible and versatile lean protein, making the switch or incorporating buffalo meat into your meal rotation offers a significant nutritional upgrade. Consider your health goals, budget, and access to determine the best fit. For more information on nutritional values, consult reliable sources like the National Institutes of Health (NIH).

Frequently Asked Questions

No, buffalo meat has a richer, slightly sweeter flavor profile often compared to lean, high-quality beef. It does not have a gamey taste.

Generally, buffalo meat is more expensive per pound than chicken. However, because buffalo meat is so lean, it doesn't shrink during cooking, which means you get more concentrated protein for your money.

Yes, you can substitute buffalo for chicken in many recipes, especially ground meat dishes like burgers or chili. Remember to adjust cooking times and temperatures, as buffalo cooks more quickly due to its low fat content.

Yes, buffalo meat is lower in calories and fat than chicken, making it a very effective choice for weight loss. Its high protein content also promotes a feeling of fullness.

Buffalo meat is considered more heart-healthy. Its lower fat and cholesterol content, combined with a healthier ratio of omega-3 to omega-6 fatty acids, supports cardiovascular health.

Buffalo meat is generally healthier than conventional beef. It is significantly leaner, with less fat and fewer calories, and often contains higher levels of key nutrients like iron and vitamin B12.

Many buffalo are raised on pasture in a way that is beneficial for the environment, requiring less water than cattle and promoting land health. While pasture-raised chicken can also be sustainable, large-scale industrial chicken farming often has a higher environmental footprint.