Game meat, buffalo, water, raw
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
Water buffalo meat is a lean, dark red protein with a rich, slightly sweet flavor and a firm, dense texture. It's exceptionally high in protein while being very low in fat, making it a powerhouse for muscle maintenance and a naturally low-calorie choice.
Calorie split: 87% protein · 0% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, beef-like flavor that's often described as cleaner and more robust, and its remarkable versatility in everything from slow-cooked stews to quick grilling. It's a prized ingredient in many culinary traditions for its unique taste and nutritional profile.
⚠️ Watch-outs & how to enjoy it better
Its lean nature means it can become tough if overcooked, requiring careful preparation like slow braising or marinating. Those on very low-fat diets may need to monitor intake, though its fat content is minimal. To counteract dryness, cook it low-and-slow with moist heat or slice it thinly against the grain for stir-fries.
Key benefits
- Excellent source of complete protein (20.39g per 100g)
- Very low in fat (1.37g) and calories (99 kcal)
- Naturally zero in carbohydrates and sugars
- Rich in iron and zinc for energy and immunity
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Water buffalo meat is often called 'carabeef' in international trade and is a staple protein for over 200 million people worldwide.
Full nutrition (USDA data · scales with serving)
| Water | 76.3 g |
| Energy | 99.0 kcal |
| Energy | 414 kj |
| Protein | 20.4 g |
| Total lipid (fat) | 1.4 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 197 mg |
| Potassium, K | 297 mg |
| Sodium, Na | 53.0 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.15 mg |
| Selenium, Se | 9.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.20 mg |
| Niacin | 6.0 mg |
| Pantothenic acid | 0.16 mg |
| Vitamin B-6 | 0.53 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Vitamin B-12 | 1.7 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.46 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.25 g |
| SFA 18:0 | 0.19 g |
| Fatty acids, total monounsaturated | 0.42 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.37 g |
| Fatty acids, total polyunsaturated | 0.27 g |
| PUFA 18:2 | 0.16 g |
| PUFA 18:3 | 0.04 g |
| PUFA 20:4 | 0.07 g |
| Cholesterol | 46.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.25 g |
| Threonine | 0.98 g |
| Isoleucine | 1.0 g |
| Leucine | 1.8 g |
| Lysine | 1.6 g |
| Methionine | 0.51 g |
| Cystine | 0.33 g |
| Phenylalanine | 0.82 g |
| Tyrosine | 0.82 g |
| Valine | 1.1 g |
| Arginine | 1.3 g |
| Histidine | 0.68 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.0 g |
| Glycine | 0.80 g |
| Proline | 0.78 g |
| Serine | 0.88 g |
FAQ
How does water buffalo meat taste compared to beef?
It has a similar but distinct flavor—often described as slightly sweeter, richer, and less fatty than beef, with a denser texture.
Is water buffalo meat healthier than beef?
Generally yes, as it is significantly lower in fat and calories while providing comparable or higher levels of protein, iron, and zinc.
What's the best way to cook tough cuts of water buffalo?
Use moist-heat methods like braising, stewing, or slow-roasting to break down connective tissue and tenderize the meat.
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 0.99 kcal/g · 82% 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: 0.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.