Bison: A Healthier Red Meat

Although bison have been roaming the North American Plains for hundreds of years, their meat has taken a break from dinner tables in the U.S. until somewhat recently.

Bison in North America

At one point, an estimated 30 to 60 million bison roamed the plains of the United States and Canada. However, by 1866, bison faced near extinction. Driven by westward expansion and efforts to displace native tribes, bison populations are estimated to have reached less than 1,000 before the turn of the century. However, conservation efforts have seen their numbers increase to almost 45,000 over the last one hundred years.

Bison on the Dinner Table

Since eating a diet low in saturated fat may help lower the risk of heart disease, nutrient-rich bison has gained a great deal of interest. Bison burgers, chili, stews and other dishes are popping up in kitchens across the country. If you enjoy red meat but want to limit saturated fat in your diet, bison — with its sweet, rich flavor — is a practical and versatile choice.

Nutrition Facts

A 3-ounce grass-fed cooked bison burger has around 150 calories, 7 grams of total fat and 3 grams of saturated fat. This same serving of bison is an excellent source of vitamin B₁₂ and a good source of iron.

How to Prepare Bison

Since it is leaner than other red meat, bison easily can be overcooked. Braising or stewing work best with large, less tender cuts, such as the brisket. Broiling, grilling and pan frying are ideal for thinner cuts, including sirloin tip and inside round steaks. Enjoy ground bison in hamburgers, chilies, meatballs, pasta sauces, fajitas, nachos and stroganoff. Bison also can be substituted for beef in most dishes.

Purchasing Tips

Found in farmers markets, local supermarkets or specialty stores, bison also is sold by numerous online companies. Use or freeze ground raw bison within two days, and freeze cuts of meat within three to five days. Uncooked ground bison can be frozen up to four months and cuts of meat up to nine months.

Karen Ehrens, RD, Nicole Anziani, MS, RD, CDN, CLC, and Chef J. Hugh McEvoy, CRC, CEC, contributed to this article.