Bison, ground, grass-fed, cooked
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
Ground bison from grass-fed animals is a rich, deeply savory red meat with a slightly coarser, more robust texture than beef and a subtly sweet, mineral-forward flavor. Nutritionally, it's a powerhouse of high-quality protein and iron, with significantly less fat than conventional ground beef, making it a lean yet flavorful choice for hearty meals.
💚 Why it's loved
People love it for its clean, robust beef-like flavor that feels both primal and refined, and its versatility—it seamlessly replaces beef in burgers, meatballs, and chilis while offering a leaner profile and a more complex, grassy taste.
⚠️ Watch-outs & how to enjoy it better
Its very low fat content can lead to dryness if overcooked, which is a common pitfall. To counteract this, cook quickly over medium-high heat, incorporate moisture-rich ingredients like onions or tomatoes, or mix with a small amount of healthy fat like avocado oil. Those monitoring iron intake should be mindful of its high heme iron content.
Key benefits
- Exceptionally high in complete protein (25g per 100g)
- Rich in heme iron, which is highly absorbable
- Lower in fat and calories than 80/20 ground beef
- Source of conjugated linoleic acid (CLA) from grass-feeding
- No carbohydrates, sugars, or fiber
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single grass-fed bison can produce over 200 pounds of meat, but the entire animal is used, with even the bones and organs valued in traditional and nose-to-tail cooking.
Full nutrition (scales with serving)
| Water | 65.1 g |
| Energy | 179 kcal |
| Energy | 751 kj |
| Protein | 25.4 g |
| Total lipid (fat) | 8.6 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 3.2 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 213 mg |
| Potassium, K | 353 mg |
| Sodium, Na | 76.0 mg |
| Zinc, Zn | 5.3 mg |
| Copper, Cu | 0.15 mg |
| Selenium, Se | 31.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.26 mg |
| Niacin | 6.0 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 97.2 mg |
| Betaine | 12.8 mg |
| Vitamin B-12 | 2.4 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.20 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.15 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 1.8 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 16:1 | 0.17 g |
| MUFA 18:1 | 3.1 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.40 g |
| PUFA 18:2 | 0.31 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 71.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.19 g |
| Threonine | 1.2 g |
| Isoleucine | 1.2 g |
| Leucine | 2.2 g |
| Lysine | 2.4 g |
| Methionine | 0.69 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.87 g |
| Valine | 1.4 g |
| Arginine | 1.7 g |
| Histidine | 0.93 g |
| Alanine | 1.7 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 4.1 g |
| Glycine | 1.7 g |
| Proline | 1.3 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.32 g |
FAQ
How does ground bison differ from ground beef in cooking?
Bison is much leaner, so it cooks about 30% faster and can dry out if overcooked. Use a meat thermometer (aim for 160°F/71°C for safety) and reduce cooking time compared to beef.
Is grass-fed bison healthier than grain-fed?
Grass-fed bison typically has a more favorable fatty acid profile, including higher levels of omega-3s and CLA, and often contains more vitamins like E and beta-carotene.
Can I substitute bison for beef in any recipe?
Yes, in a 1:1 ratio, but adjust cooking times downward. For dishes that rely on fat for moisture (like some meatloaves), you may need to add a small amount of oil or liquid.