Buffalo meat, commonly referred to as bison in North America, is a distinct type of red meat recognized for its potential health benefits. Although the term “buffalo” technically refers to species like the Asian water buffalo, nearly all commercial meat labeled as buffalo in the United States comes from the American bison. This article evaluates the nutritional composition of bison meat.
The Macro Nutritional Profile
Bison meat is recognized for its favorable protein-to-fat ratio, making it a highly dense source of lean protein. A typical 4-ounce serving provides approximately 22 to 28 grams of high-quality protein, complete with all nine essential amino acids. The overall caloric count is low, with a 100-gram portion of cooked, lean bison containing about 143 calories.
The fat content in bison is minimal compared to many other red meats. A 100-gram serving typically contains around 2.42 grams of total fat. The saturated fat content is also low, often registering less than 1 gram per serving, making bison attractive for those monitoring fat intake.
Essential Micronutrients in Buffalo Meat
Bison meat contains several micronutrients important for human health. It is a strong source of B vitamins, especially Vitamin B12, with a 4-ounce serving providing over half the recommended daily value. Vitamin B12 is necessary for neurological function and red blood cell production.
The meat offers a significant supply of iron, a mineral that supports oxygen transport and prevents anemia. Bison is rich in zinc, which is crucial for immune system function and wound healing. It also contains high concentrations of selenium, an antioxidant that helps protect cells from damage.
How Buffalo Meat Compares to Beef
Compared to commercially available beef, bison consistently shows a more favorable nutritional profile, primarily due to its leanness. Bison meat generally contains fewer calories, less total fat, and significantly less saturated fat than a comparable cut of beef. For instance, lean bison may contain 0.9 grams of saturated fat per 100 grams, compared to five times that amount in many cuts of beef.
This difference in fat composition is important for cardiovascular health, as excessive saturated fat intake is associated with elevated LDL cholesterol. The lower saturated fat content in bison makes it a healthier alternative for managing blood lipid profiles. Bison meat also exhibits a better ratio of omega-3 to omega-6 fatty acids, which is linked to anti-inflammatory effects.
This difference is largely attributable to the animals’ diets and raising methods, as bison are typically grass-fed and free-ranging. Research suggests that the consumption of bison meat, as opposed to beef, is associated with a reduced risk of cardiovascular issues.
Practical Tips for Sourcing and Cooking
When purchasing, look for meat specifically labeled as “bison,” confirming it comes from the American animal rather than water buffalo. Opting for grass-fed bison may offer the most beneficial fatty acid profile, though nearly all bison are raised on pasture.
Due to its low-fat content, bison meat cooks faster than beef and can easily become dry if overcooked. To retain moisture and tenderness, cook bison steaks and roasts to a maximum of medium doneness. Use a meat thermometer to target an internal temperature of 135°F to 145°F for medium-rare. A helpful technique is to use lower cooking temperatures and allow the meat to rest after cooking to redistribute the juices.