Game meat, bison, top round, separable lean only, 1" steak, raw
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This is a lean, deep-red cut from the rear leg of the American bison, prized for its robust, slightly sweet, and earthy flavor that's often compared to beef but with a cleaner finish. The texture is firm and dense with very fine marbling, requiring careful cooking to avoid toughness. Nutritionally, it's a powerhouse of high-quality protein with minimal fat and zero carbohydrates.
Calorie split: 81% protein · 0% carbs · 19% fat
↓ Full nutrition💚 Why it's loved
People love it for its distinctive, rich flavor that feels both wild and familiar, offering a leaner alternative to beef without sacrificing taste. It's celebrated for its versatility in everything from simple grilled steaks to slow-braised comfort dishes.
⚠️ Watch-outs & how to enjoy it better
Its extreme leanness means it can become dry and tough if overcooked, which can be a challenge for inexperienced cooks. Individuals watching their iron intake should be mindful, as bison is very high in heme iron. To counteract dryness, use a meat thermometer, cook to medium-rare, and let it rest well; pair with a sauce or side containing a little healthy fat.
Key benefits
- Exceptionally high in complete protein for muscle maintenance
- Very low in fat, especially saturated fat compared to beef
- Rich in iron, zinc, and B vitamins like B12
- Naturally free of carbohydrates and sugars
- Often sourced from grass-fed, free-range herds
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Bison meat is naturally redder than beef because it contains more myoglobin, the protein that stores oxygen in muscle tissue, reflecting the animal's active, free-roaming lifestyle.
Full nutrition (USDA data · scales with serving)
| Water | 74.0 g |
| Energy | 122 kcal |
| Energy | 508 kj |
| Protein | 23.3 g |
| Total lipid (fat) | 2.4 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 237 mg |
| Potassium, K | 390 mg |
| Sodium, Na | 47.0 mg |
| Zinc, Zn | 2.9 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.05 mg |
| Selenium, Se | 35.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.22 mg |
| Riboflavin | 0.34 mg |
| Niacin | 6.2 mg |
| Pantothenic acid | 0.80 mg |
| Vitamin B-6 | 0.56 mg |
| Folate, total | 14.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 14.0 ug |
| Vitamin B-12 | 1.6 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) | 0.17 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.0 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.04 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.44 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 0.50 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.95 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.05 g |
| MUFA 17:1 | 0.02 g |
| MUFA 18:1 | 0.87 g |
| MUFA 20:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.11 g |
| PUFA 18:2 | 0.09 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| Cholesterol | 65.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.18 g |
| Threonine | 1.1 g |
| Isoleucine | 1.1 g |
| Leucine | 2.0 g |
| Lysine | 2.2 g |
| Methionine | 0.63 g |
| Cystine | 0.28 g |
| Phenylalanine | 0.99 g |
| Tyrosine | 0.79 g |
| Valine | 1.3 g |
| Arginine | 1.6 g |
| Histidine | 0.85 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 3.8 g |
| Glycine | 1.5 g |
| Proline | 1.2 g |
| Serine | 0.97 g |
| Hydroxyproline | 0.29 g |
FAQ
How does bison taste different from beef?
Bison has a slightly sweeter, richer, and more earthy flavor than beef, with a cleaner finish. It's often described as less 'gamey' than other wild meats.
What's the best way to cook a lean bison top round steak?
Quick, high-heat methods like grilling or pan-searing are ideal. Cook it to medium-rare (135°F internal temp) and let it rest for 5-10 minutes before slicing against the grain to maximize tenderness.
Is bison meat healthier than beef?
Generally, yes. Bison is typically lower in total fat, calories, and saturated fat than conventionally raised beef, while providing comparable or higher levels of protein, iron, and B vitamins.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.22 kcal/g · 76% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.12 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.