Understanding the Protein Content in Bison
For those seeking a high-protein, nutrient-dense food source, bison is an excellent choice. When calculating the protein content for a 16-ounce portion, it's important to consider whether the meat is raw or cooked and what cut is being used. Raw, ground bison is a common benchmark for this size, and its high protein concentration makes it a staple for many health-conscious individuals.
According to nutritional data, a full 16-ounce (one pound) of raw, grass-fed, ground bison contains approximately 92 grams of protein. This is derived from a standard 4-ounce serving, which provides about 23 grams of protein. The total protein is a result of scaling up this serving size.
How Cooking Affects the Protein Count
While the total protein content in a raw piece of meat doesn't change during cooking, the moisture loss means the final cooked weight will be less. This concentrates the nutrients, including protein, per ounce of cooked meat. For example, a 4-ounce serving of cooked, ground bison from the USDA database has about 22 grams of protein. Therefore, 16 ounces of raw bison would yield a slightly lower cooked weight, but still a very high protein count in the final meal.
Protein Variation by Cut
Different cuts of bison will have slightly different protein and fat percentages. Leaner cuts like top sirloin or ribeye will generally have a higher protein-to-fat ratio, while fattier cuts may have a slightly lower protein concentration per ounce, though still significantly high compared to many other meats. For instance, a 12-ounce bison ribeye steak contains 75 grams of protein.
Bison vs. Beef: A Nutritional Comparison
One of the main reasons for bison's popularity is its superior nutritional profile compared to beef. While both are excellent sources of protein, bison offers a leaner option with other notable health benefits. Here is a comparison of cooked, grass-fed bison and select beef per 100 grams.
| Nutrient | Bison (per 100g cooked) | Beef (per 100g cooked) |
|---|---|---|
| Calories | 142 kcal | 201 kcal |
| Protein | 28.3 g | 29.9 g |
| Total Fat | 2.41 g | 8.1 g |
| Saturated Fat | 0.91 g | 3.79 g |
| Iron | 3.42 mg | 1.26 mg |
| Cholesterol | 82 mg | 86 mg |
As the table shows, bison has fewer calories and less fat than beef, particularly saturated fat. It also provides a richer source of iron. This makes bison a more heart-healthy choice.
Maximizing Your Protein Intake: Cooking Bison Properly
Because of its low fat content, bison cooks faster than beef and can become dry and tough if overcooked. To maximize flavor and protein retention, follow these best practices:
- Cook at Lower Temperatures: Use a medium-low heat setting for pan-searing or grilling to prevent overcooking the outside before the inside is done.
- Monitor Internal Temperature: For the most tender and juicy results, aim for medium-rare (130–135°F). A meat thermometer is your best friend here.
- Always Rest the Meat: After cooking, let the bison rest for 5–10 minutes before slicing. This allows the juices to redistribute, ensuring a tender bite.
- Use Moisture-Adding Techniques: For ground bison, adding a bit of moisture like broth or vegetables can help retain juiciness. For steaks, a simple sear followed by resting will lock in the natural moisture.
The Broader Health Benefits of Bison
Beyond its high protein content, bison meat is packed with other essential nutrients. A typical 4-ounce serving is an excellent source of:
- B-Vitamins: Rich in B12, B6, and niacin (B3), which are vital for energy production and neurological function.
- Iron: Contains a higher concentration of iron compared to beef, which is crucial for oxygen transport and preventing fatigue.
- Zinc: An excellent source of zinc, which plays a key role in supporting the immune system and cell growth.
- Selenium: Provides a significant amount of selenium, an antioxidant that protects the body from oxidative stress.
For more detailed nutritional information on how bison compares to other meats, an interesting resource is the blog post titled "Bison Vs Beef - Why Bison is the Superior Protein Choice" by True Grit Buffalo Ranch.
Conclusion: A Powerful, Nutrient-Dense Protein Source
In summary, 16 ounces of raw ground bison contains approximately 92 grams of high-quality, complete protein, making it an impressive dietary component for muscle growth and repair. Its nutritional advantages over traditional beef, including lower fat and calorie counts coupled with higher levels of iron, zinc, and B-vitamins, position it as a healthier red meat alternative. By following proper cooking techniques to prevent overcooking, bison can be a delicious and extremely beneficial part of a balanced and healthy diet.
