Bison Nutrition Facts: What the Science Actually Says
Per 100g cooked, pasture-raised bison delivers approximately 26g of protein at around 143 calories with only 7.2g of total fat. That is roughly 47% fewer calories than a USDA Choice beef ribeye at the same serving size, at nearly identical protein content. Beyond the macros: bison carries a better omega-3 to omega-6 ratio than grain-fed beef, higher conjugated linoleic acid (CLA) content from the pasture-raised diet, heme iron at approximately 2.9mg per 100g, and over 100% daily value of Vitamin B12 per serving. Every number in this article comes from peer-referenced nutritional research. Beck & Bulow sources to the standard that makes these numbers real.
The Buyer Who Reads the Label
The most loyal, highest-spend buyers in the Beck & Bulow customer base respond to specificity, not vague wellness claims. Not cleaner protein but 2.9mg of heme iron per 100g, covering 16% of daily requirements from the most bioavailable source available. Not better omega-3 profile but omega-3 to omega-6 ratio of 1:3 to 1:5 in pasture-raised bison versus 1:7 to 1:20 in grain-fed beef. Not healthy fat but higher CLA content from forage-dominant diet, documented at 2 to 5 times the level in grain-finished equivalents.
This article is the complete bison nutrition guide written for that kind of buyer. Every claim is referenced to peer-reviewed nutritional research or USDA data. Every number is honest, including the places where bison is comparable to beef rather than dramatically superior. The goal is not to oversell. The goal is to give you exactly what you need to make a fully informed decision about making Beck & Bulow bison your primary protein.
1. The Macro Profile: Protein, Fat, and Calories Per 100g
The bison nutrition story starts with the macro profile. Here is the complete comparison across the most relevant proteins:
| Protein (per 100g cooked) | Calories | Protein | Total Fat | Protein-to-Calorie Ratio |
| Pasture-Raised Bison Ribeye | ~143 kcal | ~26g | ~7.2g | Excellent: 26g protein at 143 cal |
| USDA Choice Beef Ribeye | ~271 kcal | ~25g | ~19.4g | Lower: 25g protein at 271 cal |
| Ground Bison (90/10) | ~160 kcal | ~25g | ~8.5g | Strong: matches beef at significantly fewer calories |
| Ground Beef (80/20) | ~240 kcal | ~22g | ~17g | Weaker: fewer calories but also less protein |
| Bison Tenderloin | ~120 kcal | ~27g | ~3.5g | Best in catalog: leanest cut, highest protein density |
| Chicken Breast (skinless) | ~165 kcal | ~31g | ~3.6g | Reference point: highest protein-to-calorie ratio |
| Salmon (wild-caught) | ~206 kcal | ~25g | ~12g | Rich: omega-3 leader, different nutritional argument |
What These Numbers Mean for Diet Planning
The critical number is not bison protein: it is the protein-to-calorie ratio. At approximately 26g of complete protein per 143 calories, pasture-raised bison ribeye delivers almost twice the protein per calorie as USDA Choice beef ribeye. The full bison catalogue at Beck & Bulow ships nationwide. The honest comparison to chicken breast: chicken wins on pure protein-to-calorie efficiency and always will. What bison provides that chicken cannot: heme iron at 5 to 15 times the bioavailability of plant iron, Vitamin B12 at over 100% daily value, zinc at 44% daily value, CLA from a grass-fed diet, and the complete red meat micronutrient package that white meat is incapable of providing.
Also Read: The Ancestral Diet Meat Guide: What to Buy and Why
2. The Omega-3 to Omega-6 Ratio: The Most Important Fat Number
This is the bison nutrition argument that health-focused buyers respond to most specifically, and the one that most bison nutrition content online presents incompletely.
Why the Ratio Matters More Than Total Omega-3
The human body requires both omega-3 and omega-6 fatty acids. Neither can be synthesized internally. The critical variable is not the absolute amount of either but the ratio between them. Humans evolved on diets with omega-3 to omega-6 ratios of approximately 1:1 to 1:4. The typical American diet runs 1:15 to 1:20, heavily skewed toward omega-6 from seed oils, processed foods, and grain-fed meat. This imbalance matters because omega-6 fatty acids at excess levels are pro-inflammatory, while omega-3 fatty acids are anti-inflammatory.
Bison vs Beef on the Omega Ratio
Research from South Dakota State University and USDA nutritional analyses has documented that pasture-raised bison carries omega-3 to omega-6 ratios of approximately 1:3 to 1:5, significantly more favorable than conventional grain-fed beef, which typically runs 1:7 to 1:20 depending on the feeding protocol. If you are eating conventional beef several times per week and looking to improve your omega ratio without supplementation, switching to pasture-raised bison for even half those meals makes a measurable difference.
| Protein Type | Typical Omega-3:6 Ratio | Context |
| Grain-fed conventional beef | 1:7 to 1:20 | Heavily skewed omega-6. Amplifies existing dietary imbalance. |
| USDA Choice (grain-finished) | 1:10 to 1:15 | Typical American grocery beef. High omega-6 from feedlot grain diet. |
| Pasture-raised bison (Beck & Bulow) | 1:3 to 1:5 | Closest to the ancestral ratio in the red meat category. Native forage diet. |
| Grass-finished beef | 1:2 to 1:5 | Comparable to bison when fully grass-finished. Diet is the variable. |
| Wild-caught salmon | 1:1 to 1:3 | Best ratio in the protein category. Different nutritional argument. |
3. Conjugated Linoleic Acid (CLA): The Pasture-Raised Advantage
Conjugated linoleic acid (CLA) is a naturally occurring fatty acid found in the meat and milk of ruminants that eat grass and forage. It specifically differentiates pasture-raised bison from grain-finished alternatives.
What the Research Says
- Reduced body fat accumulation: Research published in the Journal of Nutrition and the International Journal of Obesity has found associations between CLA supplementation and reduced body fat in human subjects, with the effect strongest in the abdominal region.
- Improved insulin sensitivity: Several controlled feeding studies have documented improved insulin sensitivity markers with increased CLA intake, particularly in overweight subjects.
- Anti-inflammatory effects: CLA has been shown in cell and animal studies to inhibit pro-inflammatory eicosanoid production.
- Potential anti-carcinogenic properties: CLA has been one of the most studied naturally occurring anti-carcinogens in animal research, though the direct translation to human cancer risk reduction is still being investigated.
Bison CLA Content vs Grain-Fed Beef
Research has documented that grass-fed and pasture-raised ruminants carry 2 to 5 times more CLA than their grain-finished equivalents. The mechanism: CLA is produced in the rumen of grazing animals when they consume grass and forage through a process called biohydrogenation. Grain feeding replaces the forage that drives this process, dramatically reducing CLA production. Beck & Bulow's pasture-raised bison, sourced to a forage-dominant standard, carries the CLA content advantage documented in pasture-raised ruminant research.
Also Read: Regenerative Ranching vs Grass-Fed: What's the Real Difference?
4. Heme Iron: Bioavailability Is the Point
Iron deficiency is the world's most prevalent nutritional deficiency, affecting an estimated 2 billion people globally. There are two forms of dietary iron: heme iron, found exclusively in animal tissue, and non-heme iron, found in plant foods. Heme iron is absorbed at rates of 15 to 35%. Non-heme iron is absorbed at 2 to 20%, and that rate is further reduced by phytates, oxalates, and tannins commonly found in plant-based foods.
Bison Heme Iron Numbers
Pasture-raised bison delivers approximately 2.9mg of heme iron per 100g cooked, covering roughly 16% of the daily value for adults from the most bioavailable source available. The Bison Tenderloin and Bison Ribeye are both excellent sources of this heme iron in a single serving.
| Iron Source | Absorption Rate / Context |
| Heme iron (bison, beef, game) | 15 to 35% absorption rate. Not affected by phytates, oxalates, or tannins in the meal. |
| Non-heme iron (spinach, legumes) | 2 to 20% absorption rate. Significantly reduced by phytates, oxalates, and tannins in the same meal. |
| Bison heme iron (per 100g) | ~2.9mg: approximately 16% DV at the higher absorption rate. |
| Spinach non-heme iron (100g raw) | ~2.7mg listed, but at 2 to 10% absorption, effective delivery is 0.05 to 0.27mg. 10 to 60 times less effective per gram of listed iron. |
| Iron supplement (typical) | Ferrous sulfate at 20 to 50mg dose. Absorption rate ~20%. Can cause GI side effects. Food-based heme iron has neither the dose challenge nor the side effects. |
5. The Complete Micronutrient Profile: B12, Zinc, Selenium, and Beyond
| Micronutrient | Bison (per 100g cooked) | % Daily Value | Why It Matters |
| Vitamin B12 | ~2.5mcg | 104% DV | Neurological function, DNA synthesis, red blood cell formation. Found almost exclusively in animal foods. |
| Zinc | ~4.8mg | 44% DV | Immune function, testosterone production, protein synthesis, wound healing. |
| Heme Iron | ~2.9mg | 16% DV | Most bioavailable dietary iron. Red blood cell production, oxygen transport, energy metabolism. |
| Selenium | ~30mcg | 55% DV | Thyroid function, antioxidant defense, DNA repair. |
| Phosphorus | ~220mg | 18% DV | Bone health, ATP energy production, cellular signaling. |
| Niacin (B3) | ~5mg | 31% DV | Energy metabolism, DNA repair, skin and nerve function. |
| Vitamin B6 | ~0.4mg | 24% DV | Protein metabolism, neurotransmitter synthesis, immune function. |
The B12 Significance
A 100g serving of bison covers over 100% of the daily requirement for Vitamin B12, found almost exclusively in animal foods and critical for neurological function, DNA synthesis, and red blood cell formation. For carnivore and ancestral diet practitioners, bison as a primary protein provides B12 coverage through food form in the most bioavailable and naturally cofactor-complete delivery mechanism available.
The Zinc Argument for Athletes
Zinc in bison at approximately 4.8mg per 100g covers 44% of the daily requirement for men in a single serving. Zinc is critical for testosterone production, protein synthesis, immune function, and wound healing. The Bison Ground is the most practical entry point for athletes who want this nutritional profile in a versatile, everyday format.
Also Read: Is Bison Meat Actually Healthier Than Beef?
6. Why Sourcing Determines Whether the Nutrition Numbers Are Real
The nutritional advantages documented above are not inherent to bison as a species in isolation. They are the product of how the animal lived, what it ate, and what sourcing standard governed its production. The label bison does not guarantee the nutritional profile this article describes. The sourcing standard behind that label is what matters. Beck & Bulow's bison is sourced from partner ranches in Colorado and South Dakota held to open-range, native forage-dominant, no synthetic growth hormones, no unnecessary antibiotics, no feedlot finishing standards. That standard is what makes every nutrition number in this article applicable to every Beck & Bulow bison product.
7. Nutrition by Cut and Cooking Method
| Bison Cut | Approx. Total Fat / 100g cooked | Key Nutritional Note |
| Bison Tenderloin | ~3.5g | Leanest steak cut. Highest protein density. Best protein-to-calorie ratio in the steak lineup. |
| Bison Medallions (Teres Major) | ~4.0g | Very lean, fine grain, comparable to tenderloin in fat. |
| Bison NY Strip | ~6.5g | Moderate intramuscular fat. The balanced everyday steak cut. |
| Bison Ribeye | ~7.2g | Highest fat in the steak lineup. Most forgiving to cook. Best flavor expression. |
| Bison Flank | ~5.0g | Lean locomotive muscle. Higher myoglobin than loin cuts. Bold flavor. |
| Bison Ground (90/10) | ~8.5g | Standard Beck & Bulow ground. Good balance of leanness and cooking behavior. |
Does Cooking Method Change the Nutrition?
- Protein: Not significantly affected by cooking method. The amino acids remain intact and bioavailable.
- Fat: Grilling and pan-searing allow some intramuscular fat to render out. The omega-3 and CLA fatty acids are relatively stable under normal cooking temperatures under 400 degrees F.
- Iron: Heme iron is stable under cooking and is not meaningfully reduced by normal cooking temperatures.
- B12 and water-soluble vitamins: Braising and long liquid-based cooking can leach some B12 into the cooking liquid. Consuming the cooking liquid recovers this. Searing and roasting methods retain more water-soluble vitamins in the meat itself.
8. Bison Nutrition for Specific Health Goals
For Athletes and Performance
Pasture-raised bison is one of the most optimized proteins for athletic performance in the red meat category. High complete protein at low caloric overhead supports muscle protein synthesis. Zinc at 44% DV per serving supports testosterone production and protein synthesis. Iron at 16% DV supports oxygen transport and aerobic capacity. B12 at 104% DV supports neurological function. The favorable omega-3 to omega-6 ratio supports reduced exercise-induced inflammation and faster recovery. The Bison Tenderloin is the leanest, highest-protein-density cut in the lineup.
For Carnivore and Ancestral Diet Practitioners
Bison is one of the most historically authentic proteins for ancestral diet frameworks. The animal is native to North America, grazed on native grasslands, and shaped the diet of the indigenous peoples of the Great Plains for thousands of years. The bison nutrition profile reflects this evolutionary context: dense muscle protein, high heme iron, complete B-vitamin coverage, and a fat profile from a forage-dominant life that predates industrial agriculture entirely.
For Iron Management
For women aged 19 to 50, anyone managing iron-deficiency anemia, and endurance athletes with high iron turnover, bison is the most efficient dietary iron source in the red meat category. The combination of meaningful heme iron content (2.9mg per 100g) and high bioavailability makes bison a more practical iron source than iron supplements for most people, without the gastrointestinal side effects that ferrous sulfate supplementation commonly causes.
For Cardiovascular Health
The bison nutrition argument for cardiovascular health is built on two pillars: the favorable omega-3 to omega-6 ratio reducing chronic inflammatory load, and the fat profile dominated by stearic and oleic acid rather than the palmitic acid-heavy profile of grain-finished beef. This makes the cardiovascular risk calculus for pasture-raised bison meaningfully different from the risk calculation for grain-finished conventional beef.
Also Read: Frozen Isn't the Compromise: It's the Upgrade Most People Miss
Frequently Asked Questions
What are the precise macronutrients in 100g of cooked bison ribeye?
Per 100g cooked pasture-raised bison ribeye: Calories 143 kcal, Protein 26g, Total Fat 7.2g, Carbohydrates 0g, Cholesterol 82mg, Sodium 64mg. Values vary by individual animal, age, season, and processing method. USDA Choice beef ribeye at the same serving size delivers approximately 271 kcal at 19.4g fat and 25g protein: nearly identical protein at 47% more calories and nearly three times the fat content.
How does bison's CLA content compare to grass-fed beef?
Pasture-raised bison and grass-finished beef are broadly comparable in CLA content when both animals ate forage-dominant diets, approximately 2 to 5% of total fat as CLA. The more meaningful comparison is between pasture-raised bison and grain-finished conventional beef, where the CLA differential is 2 to 5 times in favor of the pasture-raised animal.
Is the heme iron in bison more bioavailable than plant-based iron sources?
Yes, by a significant margin. Heme iron in bison is absorbed at 15 to 35% depending on the individual's iron status. Non-heme iron from plant sources is absorbed at 2 to 20%, and that rate is further reduced by phytates in grains and legumes, oxalates in spinach, and tannins in coffee and tea consumed with the same meal. Bison delivers approximately four times more iron to the body despite listing less total iron per gram than spinach.
Does bison have a better omega-3 to omega-6 ratio than grass-fed beef?
In most direct comparisons, pasture-raised bison shows omega-3 to omega-6 ratios of 1:3 to 1:5, broadly comparable to well-managed grass-finished beef on similar forage. The key comparative is against grain-fed conventional beef (1:7 to 1:20) rather than against other grass-fed ruminants.
What is the B12 content in bison and how much covers daily requirements?
Approximately 2.5mcg of Vitamin B12 per 100g cooked bison, representing approximately 104% of the 2.4mcg daily value for adults. A single 100g serving covers the full daily B12 requirement. B12 is found almost exclusively in animal foods.
Is bison a complete protein with all essential amino acids?
Yes. Bison is a complete protein containing all nine essential amino acids. The amino acid profile is broadly comparable to other ruminants: high in leucine, lysine, and the branched-chain amino acids most critical for athletic performance and recovery.
Does cooking method meaningfully change bison's nutritional value?
The impact is modest. Protein content is maintained across all cooking methods. Heme iron is stable under all normal cooking temperatures. Fat content decreases slightly with methods that allow fat to render out. Water-soluble vitamins can leach into braising liquid but are recovered if the liquid is consumed.
Is bison appropriate for athletes looking to increase protein without increasing fat intake?
Yes. Bison tenderloin at approximately 27g protein per 100g at 3.5g fat represents the highest protein density in the steak lineup. For a protein that fits into a calorie-controlled or fat-controlled athletic diet without sacrificing the red meat micronutrient package, bison is the strongest option in the red meat category.
How does bison compare nutritionally to chicken breast?
Chicken breast at approximately 31g protein per 165 calories has a slightly superior pure protein-to-calorie ratio. However the micronutrient comparison strongly favors bison. Heme iron: approximately 0.7mg in chicken vs 2.9mg in bison. Zinc: approximately 0.9mg in chicken vs 4.8mg in bison. Vitamin B12: approximately 0.3mcg in chicken vs 2.5mcg in bison. If the goal is pure protein per calorie, chicken is the benchmark. If the goal is the most nutritionally complete protein that maximizes red meat micronutrients at efficient caloric overhead, bison outperforms chicken meaningfully.
The bison nutrition case is not built on vague wellness language. It is built on specific, peer-referenced numbers: 26g of complete protein at 143 calories, omega-3 to omega-6 ratio of 1:3 to 1:5 from pasture-raised sourcing, CLA content at 2 to 5 times grain-finished equivalents, heme iron at 2.9mg per 100g, and over 100% daily value of Vitamin B12 in a single serving. Every one of these numbers depends on how the animal was raised. Explore the pasture-raised bison collection at Beck & Bulow: open range, native forage-dominant diet, no synthetic growth hormones, no unnecessary antibiotics, no feedlot finishing.
Shop Beck & Bulow Bison: Ribeye, Tenderloin, NY Strip, Ground, Tallow, and Organs. Pasture-raised, no hormones, no antibiotics, traceable origin. Nationwide shipping at beckandbulow.com/collections/free-range-bison.