Is Ground Bison Low in Calories and What Are the Benefits?

November 13, 2025 •

4 min read

According to the USDA, a cooked 3-ounce serving of grass-fed ground bison contains approximately 152 calories, making it a notably lean protein option. But is ground bison low in calories compared to its conventional counterpart, and what other health benefits does it offer for a balanced diet?

Quick Summary

This guide examines the caloric content of ground bison, compares its nutritional profile to other common ground meats like beef and turkey, and explores its health benefits, including high protein and mineral content. We also provide cooking tips for this lean protein.

Key Points

Low in Calories: Ground bison is significantly leaner and lower in calories than most ground beef options, making it suitable for weight management.
Rich in Nutrients: It is a nutrient-dense food, packed with high-quality protein, iron, zinc, and B-vitamins like B12.
Heart-Healthy Profile: Bison has a lower saturated fat content and a better omega-3 to omega-6 fatty acid ratio, which can support cardiovascular health.
Cooks Faster: Due to its leanness, ground bison cooks more quickly and requires less cooking time than beef to prevent it from becoming dry.
Choose 100% Grass-Fed: Opting for 100% grass-fed and finished bison ensures the meat comes from animals raised in a more natural, healthy environment.
Superior to Lean Beef: Even when compared to lean ground beef, ground bison can offer fewer calories and a more robust mineral content.

Understanding the Calorie Count of Ground Bison

Ground bison is consistently recognized as a lean, low-calorie alternative to more traditional ground meats. The specific calorie count can vary slightly depending on the fat-to-lean ratio, but even standard ground bison is leaner than many beef options. Most commercially available ground bison is naturally leaner because bison are typically pasture-raised and not subjected to the same grain-heavy feedlot finishing as many cattle. This results in a product with a lower overall fat content, and since fat is a calorie-dense macronutrient, the calorie count is also lower.

The Nutritional Profile Beyond Calories

Beyond its low-calorie status, ground bison is a nutrient-dense food. This means it provides a high amount of essential nutrients relative to its calorie count. It is an excellent source of high-quality protein, which is vital for building and repairing tissues, and for satiety. Bison also contains significant amounts of important vitamins and minerals. For instance, a 4-ounce serving of raw ground bison can provide a high percentage of the daily recommended values for essential nutrients like vitamin B12, selenium, and zinc.

Ground Bison vs. Other Popular Meats

Comparing ground bison to other meats like beef, turkey, and chicken highlights its favorable nutritional standing. While some poultry can be lean, bison often offers a superior mineral profile. This table provides a nutritional comparison based on cooked 3-ounce (approx. 85g) servings of common ground meats.


Nutrient	Grass-Fed Ground Bison	90% Lean Ground Beef	93% Lean Ground Turkey
Calories	152	176-184	176
Total Fat	7g	10-12g	10g
Saturated Fat	3g	6g	-
Protein	40g (DV 84%)	21g (DV 43%)	-
Iron	Higher than beef	-	-
Vitamin B12	Higher than beef	-	-

As the table illustrates, ground bison is often comparable or superior to other lean meat options in both calorie and fat content, and it often packs a greater nutritional punch, especially regarding certain minerals and vitamins.

Health Benefits of Incorporating Ground Bison into Your Diet

Including ground bison in your meals can contribute to your overall health and wellness. Here are a few notable benefits:

Promotes Heart Health: With its lower saturated fat content and favorable omega-3 to omega-6 fatty acid ratio, bison meat is a heart-healthy choice. Studies have even shown that eating bison can be a healthier alternative to other red meats in terms of vascular health.
Supports Energy and Metabolism: Ground bison is rich in B-vitamins, particularly B12 and niacin, which are crucial for energy metabolism, brain function, and red blood cell formation.
Boosts Immune Function: High levels of minerals like zinc and selenium, which are found in abundance in bison, play an essential role in supporting the body's immune system and fighting oxidative stress.
Aids in Muscle Repair and Growth: As an excellent source of high-quality protein, ground bison provides all the essential amino acids needed for muscle repair, growth, and general body maintenance.

Cooking with Lean Ground Bison

Because ground bison is so lean, it cooks faster than ground beef and can dry out if overcooked. Here are some cooking tips to ensure your bison dishes are juicy and delicious:

Reduce Cooking Time: Cook bison for a shorter duration than you would for beef. For burgers, aim for medium-rare to medium doneness to prevent it from becoming dry.
Add Moisture: When making dishes like chili or meatloaf, consider adding a small amount of liquid or a binder like egg to help retain moisture.
Check Internal Temperature: Use a meat thermometer to ensure the ground bison reaches a safe internal temperature of 160°F/70°C.
Use Oil Sparingly: Due to its low-fat content, you may need to add a small amount of olive oil to the pan when browning or forming patties to prevent sticking.

How to Choose the Best Ground Bison

When shopping for ground bison, you might find different lean-to-fat ratios, just as you would with beef. Ratios like 90/10 (90% lean, 10% fat) and even leaner options are available. Look for products labeled as 100% grass-fed and grass-finished, as this can indicate a healthier diet for the animal and a potentially better nutritional profile for you. Many bison are raised sustainably on open pastures, which is a key difference from conventional livestock farming. You can learn more about the farming practices of this healthy meat from organizations like the National Bison Association.

Conclusion

In summary, ground bison is indeed low in calories, offering a compelling lean and nutrient-dense protein alternative to beef. With less total fat and saturated fat, plus a wealth of essential vitamins and minerals like iron, zinc, and B12, it is a healthy choice for weight management and overall wellness. By understanding its nutritional profile and adapting your cooking methods, you can easily incorporate ground bison into a variety of delicious and healthy meals, enjoying all the benefits this lean meat has to offer. Its sustainability credentials also make it a mindful option for today's health-conscious consumer.

Frequently Asked Questions

Yes, ground bison is naturally leaner than ground beef, even when comparing standard cuts. The leaner nature of bison is a key reason for its lower calorie and fat content.

A 3-ounce (85g) serving of cooked, grass-fed ground bison typically contains around 152 calories. This is less than a similar serving of 90% lean ground beef.

Contrary to some misconceptions, modern, farm-raised ground bison does not have a strong gamey flavor. It has a slightly sweeter, richer flavor than beef and is quite approachable.

Yes, ground bison is an excellent source of high-quality, complete protein, providing all the essential amino acids your body needs for muscle building and overall health.

Bison is often more expensive due to smaller supply chains, higher production costs associated with pasture-raising, and growing consumer demand for this healthier alternative.

Ground bison is rich in essential nutrients, including high amounts of vitamin B12, iron, zinc, and selenium. It also contains other beneficial vitamins and minerals.

Due to its low-fat content, ground bison should be cooked for less time than beef to prevent it from becoming dry. Cooking it to medium-rare or medium, and using a meat thermometer, is recommended.