Is Ground Lamb or Bison Healthier for You?

December 20, 2025 •

4 min read

A 3-ounce serving of cooked lean bison contains fewer calories and less fat than a similar serving of cooked lamb. This article explores the nutritional differences between ground lamb and bison.

Quick Summary

Comparing ground lamb and bison, this guide examines their nutrients, vitamins, minerals, and potential health benefits. It explores the differences in fat, protein, and environmental impact to help you choose the best red meat.

Key Points

Nutrient Density: Ground bison is generally more nutrient-dense and less energy-dense, meaning it provides more protein, vitamins, and minerals with fewer calories and less fat than ground lamb.
Fat and Calories: Bison is significantly leaner and lower in both overall and saturated fat compared to lamb, making it the better choice for those watching their calorie or fat intake.
Micronutrient Balance: While bison excels in iron and B vitamins, lamb offers a higher concentration of zinc. Both provide a range of essential micronutrients.
Cooking Technique: Due to its leanness, bison should be cooked carefully to avoid drying out, while lamb's higher fat content makes it more forgiving and flavorful.
Dietary Goals: The best choice depends on your priorities. For a low-fat, high-protein option, choose bison. For a richer flavor and source of specific fatty acids like CLA, opt for lamb.
Sourcing Matters: The health benefits of both meats are enhanced when choosing grass-fed or pasture-raised options, which often have better fatty acid profiles and are free of antibiotics and hormones.

Ground Bison vs. Ground Lamb: A Nutritional Breakdown

Ground bison and ground lamb are popular red meat choices, often praised for their unique flavors and potential health benefits. They vary in fat content, vitamins, and minerals. Bison is lauded for its leanness, while lamb, although prized in many cuisines, tends to have higher fat content.

Macronutrients: Calories, Fat, and Protein

The most significant difference between ground bison and ground lamb is in their macronutrient content, specifically fat and calories. Bison is notably leaner, making it a lower-calorie option. Bison are typically raised on open pastures and forage naturally, leading to leaner meat. Lamb fat content can vary, but it's generally higher than bison. Ground lamb’s fat includes saturated, monounsaturated, and polyunsaturated fats, including conjugated linoleic acid (CLA), often in higher concentrations than in beef.

Essential Vitamins and Minerals

Both meats are good sources of vitamins and minerals. Bison and lamb provide B vitamins, iron, and zinc. Bison usually contains more iron and B vitamins, such as B12 and B6, important for energy and neurological function. Lamb may offer higher amounts of zinc, essential for immune function. These differences should be considered based on individual dietary needs.

Health Considerations: Cholesterol, Omega-3s, and CLA

Bison often has a lower cholesterol content than lamb. Pasture-raised bison and grass-fed lamb tend to have a better omega-3 to omega-6 fatty acid ratio than grain-fed counterparts. Omega-3s are known for their anti-inflammatory benefits. Lamb fat contains CLA, believed to have health benefits. However, the higher saturated fat in ground lamb is a consideration for cardiovascular health, though studies on the link between saturated fat and heart disease show mixed results.

Cooking Methods and Flavor Profile

Because bison is leaner, it cooks faster and can dry out if overcooked. It's recommended to cook ground bison to medium-rare or medium. Its flavor is often described as slightly sweeter and earthier than beef. Ground lamb, with higher fat, provides a richer flavor profile, and is used in Middle Eastern and Mediterranean cuisine. Baking, broiling, or sautéing is preferable to frying for healthier cooking methods to minimize fat intake.

Ethical and Environmental Factors

Consumers may consider the ethical and environmental impacts of their meat choices. Bison are native to North America and are often raised on open pastures, which supports a sustainable grazing system. Many bison are raised without hormones or antibiotics. Traditional lamb farming methods can vary. Consumers can support ethical practices by choosing grass-fed or pasture-raised options for both meats. For more information on bison's health benefits, you can visit the National Institutes of Health website at https://pmc.ncbi.nlm.nih.gov/articles/PMC5858688/.

Comparison Table: Ground Bison vs. Ground Lamb (per 3 oz cooked serving)


Feature	Ground Bison (Lean)	Ground Lamb (Choice, trimmed)
Calories	~122 kcal	~250 kcal
Protein	~24g	~21g
Total Fat	~2g	~18g
Saturated Fat	~1g	~8g
Cholesterol	~70mg	~82mg
Iron	~18% DV	~9% DV
Zinc	~21% DV	~25% DV
Vitamin B12	~41% DV	~36% DV
Omega-3s	Higher, especially grass-fed	Contains some, higher in grass-fed
CLA	Significant amount	Significant amount, potentially higher than beef

Conclusion

The choice between ground lamb and ground bison depends on your specific health and dietary goals. If your goal is to minimize fat and calorie intake while maximizing lean protein, ground bison is preferable. Its lower saturated fat content and higher micronutrients like iron and B12 make it a heart-healthy option for weight management and overall wellness. Ground lamb is a healthy option in moderation if you want a rich flavor and beneficial fatty acids like CLA. For those conscious of fat intake, leaner ground lamb cuts can help. Both meats offer nutritional value, and integrating either into a balanced diet can be a delicious and healthy choice. Moderation and preparation are the most important factors.

Nutritional Lists: What You'll Gain from Each Meat

Ground Bison Nutrition Highlights

Lean Protein Source: Excellent for building muscle and feeling full with fewer calories.
Higher Iron: Contains more iron than lamb, essential for blood health and energy.
Rich in B12: A potent source of Vitamin B12, crucial for nerve function and energy production.
Beneficial Fatty Acids: Grass-fed bison provides a better omega-3 fatty acid profile.
Less Saturated Fat: Significantly lower in saturated fat compared to most ground lamb cuts.

Ground Lamb Nutrition Highlights

Complete Protein: Provides all nine essential amino acids for growth and repair.
Higher Zinc Content: Offers more zinc per serving, which supports the immune system.
Conjugated Linoleic Acid (CLA): Contains higher levels of this beneficial ruminant trans fat.
Vitamin Rich: Good source of B vitamins, particularly niacin.
Rich Flavor: Its higher fat content contributes to a robust and distinctive taste.

Frequently Asked Questions

Ground bison is generally a better choice for weight loss because it is significantly leaner and lower in calories and fat compared to ground lamb, providing a higher protein-to-calorie ratio.

Ground lamb, particularly regular ground lamb, has a much higher saturated fat content than lean ground bison. For example, a 3-ounce serving of lean bison has only about 1g of saturated fat, while a comparable cut of lamb can have around 8g.

Lean ground bison typically contains slightly more protein per serving than ground lamb. For example, a 3-ounce serving of lean bison offers about 24 grams of protein, compared to 21 grams in a similar serving of lamb.

Bison is often considered better for heart health due to its lower levels of total and saturated fat and cholesterol. However, the heart-health benefits are best realized with lean, grass-fed options of either meat.

Ground bison has a slightly sweeter, earthier, and cleaner taste, while ground lamb offers a richer, more robust, and distinctive flavor profile due to its higher fat content.

While both are nutrient-rich, bison has a higher overall vitamin and mineral content, including more Vitamin B12, Vitamin B6, iron, and phosphorus. Lamb, however, can be higher in zinc and niacin.

Both are excellent sources of high-quality, complete protein, which is essential for muscle building. However, bison offers a more concentrated dose of protein with fewer calories and less fat, making it ideal for those focusing on lean muscle mass.

Yes, you can substitute ground bison for ground lamb in most recipes, but you may need to add some fat or moisture to prevent the dish from becoming too dry, as bison is much leaner. You should also be aware of the difference in flavor.