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Lean Ground Bison
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Nutri-ScoreA

Lean Ground Bison

Bison bison

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Lean Ground Bison provides 143 kcal, 28g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Lean ground bison is a nutrient-dense meat option that provides high-quality protein and essential vitamins and minerals. It is lower in fat compared to traditional ground beef, making it a healthier alternative.

Also known as:
Bison burger meatBison mince
Scientific NameBison bison
Region of OriginNorth America
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories143 kcal
Water
75%
Fiber0g
Total30.4g
Protein
28g(92%)
Fats
2.4g(8%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122 µg (83%)
Vitamin b6 (pyridoxine)0.5 mg (30%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron2.7 mg (15%)
Zinc4 mg (36%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in protein, which is essential for muscle growth and repair.
✓Contains high levels of vitamin B12, crucial for nerve function and red blood cell formation.
✓Lower in fat and calories compared to beef, making it suitable for weight management.
✓High in iron and zinc, supporting immune function and overall health.

Possible Risks & Side Effects

!May contain higher levels of purines, which can affect individuals with gout.
!Improper cooking can lead to foodborne illnesses.

How to Prepare & Consume

Best cooked to an internal temperature of 160°F (71°C) to ensure safety. Can be grilled, sautéed, or used in various recipes as a substitute for ground beef.

Smart Selection & Storage

How to Select

Choose ground bison that is bright red in color with minimal visible fat. Check for a sell-by date to ensure freshness.

How to Store

Store in the refrigerator for up to 2 days or freeze for up to 6 months. Thaw in the refrigerator before cooking.

Myths vs Realities

MythBison meat is tough and gamey.
RealityWhen cooked properly, bison meat is tender and flavorful, often described as sweeter than beef.
MythAll bison are raised in the wild.
RealityMost bison are raised on farms under controlled conditions, similar to cattle.
MythBison is unhealthy due to its fat content.
RealityBison is lower in fat and calories compared to beef, making it a healthier choice.

Healthy Recipes

Bison Quinoa Stuffed Peppers

These vibrant bell peppers are filled with a savory mixture of lean ground bison, quinoa, and spices, making for a nutritious and colorful meal.

Ingredients
  • 4 large bell peppers
  • 1 pound lean ground bison
  • 1 cup cooked quinoa
  • 1 can black beans, drained
  • 1 cup diced tomatoes
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • Salt and pepper to taste
  • 1 cup shredded low-fat cheese
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a skillet, cook the ground bison over medium heat until browned; drain excess fat.
  3. 3. Mix in quinoa, black beans, tomatoes, cumin, chili powder, salt, and pepper.
  4. 4. Stuff the mixture into halved bell peppers and place in a baking dish.
  5. 5. Top with shredded cheese and bake for 25-30 minutes until peppers are tender.

Bison and Sweet Potato Hash

A hearty breakfast hash featuring lean ground bison and sweet potatoes, perfect for a protein-packed start to your day.

Ingredients
  • 1 pound lean ground bison
  • 2 medium sweet potatoes, diced
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 2 tablespoons olive oil
  • Fresh parsley for garnish
Instructions
  1. 1. Heat olive oil in a large skillet over medium heat.
  2. 2. Add sweet potatoes and cook until tender, about 10 minutes.
  3. 3. Stir in onion and garlic, cooking until onion is translucent.
  4. 4. Add ground bison, paprika, salt, and pepper; cook until bison is browned.
  5. 5. Garnish with fresh parsley before serving.

Bison Lettuce Wraps

These refreshing lettuce wraps are filled with seasoned ground bison and fresh vegetables, making for a light yet satisfying meal.

Ingredients
  • 1 pound lean ground bison
  • 1 tablespoon soy sauce
  • 1 tablespoon hoisin sauce
  • 1 teaspoon ginger, minced
  • 1 cup shredded carrots
  • 1 cup diced cucumber
  • 1 head of butter lettuce
  • Sesame seeds for garnish
Instructions
  1. 1. In a skillet, cook ground bison over medium heat until browned.
  2. 2. Stir in soy sauce, hoisin sauce, and ginger; cook for another 2 minutes.
  3. 3. Remove from heat and mix in shredded carrots and cucumber.
  4. 4. Spoon the bison mixture into lettuce leaves and sprinkle with sesame seeds.

Bison Chili with Beans

This hearty bison chili is packed with protein and flavor, featuring a blend of beans, tomatoes, and spices for a comforting dish.

Ingredients
  • 1 pound lean ground bison
  • 1 can kidney beans, drained
  • 1 can black beans, drained
  • 1 can diced tomatoes
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons chili powder
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion and garlic until soft.
  2. 2. Add ground bison and cook until browned.
  3. 3. Stir in beans, tomatoes, chili powder, salt, and pepper.
  4. 4. Simmer for 30 minutes, stirring occasionally, before serving.

Bison Zucchini Noodles

A low-carb alternative, this dish features spiralized zucchini topped with a savory bison meat sauce, perfect for a healthy dinner.

Ingredients
  • 1 pound lean ground bison
  • 2 medium zucchinis, spiralized
  • 1 can crushed tomatoes
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, sauté onion and garlic until fragrant.
  2. 2. Add ground bison and cook until browned.
  3. 3. Stir in crushed tomatoes, Italian seasoning, salt, and pepper; simmer for 10 minutes.
  4. 4. Serve over spiralized zucchini.

Bison Meatballs with Spinach

These flavorful bison meatballs are packed with spinach and herbs, perfect for a healthy appetizer or main dish.

Ingredients
  • 1 pound lean ground bison
  • 1 cup fresh spinach, chopped
  • 1/2 cup breadcrumbs
  • 1 egg
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • 1 jar marinara sauce
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. In a bowl, mix ground bison, spinach, breadcrumbs, egg, garlic powder, salt, and pepper.
  3. 3. Form into meatballs and place on a baking sheet.
  4. 4. Bake for 20 minutes, then serve with marinara sauce.

Bison Tacos with Avocado Salsa

These bison tacos are topped with a fresh avocado salsa, offering a delicious twist on a classic favorite.

Ingredients
  • 1 pound lean ground bison
  • 8 corn tortillas
  • 1 avocado, diced
  • 1 tomato, diced
  • 1/2 onion, chopped
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, cook ground bison over medium heat until browned.
  2. 2. Warm corn tortillas in a separate pan.
  3. 3. In a bowl, combine avocado, tomato, onion, lime juice, salt, and pepper.
  4. 4. Assemble tacos with bison and top with avocado salsa.

Bison Stir-Fry with Broccoli

This quick and easy stir-fry features lean ground bison and broccoli, tossed in a savory sauce for a nutritious meal.

Ingredients
  • 1 pound lean ground bison
  • 2 cups broccoli florets
  • 1 bell pepper, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. Heat sesame oil in a large skillet over medium-high heat.
  2. 2. Add ground bison and cook until browned.
  3. 3. Stir in broccoli, bell pepper, garlic, soy sauce, salt, and pepper; cook until vegetables are tender.

Bison Burgers with Sweet Potato Fries

These juicy bison burgers are served with crispy baked sweet potato fries, making for a healthy and satisfying meal.

Ingredients
  • 1 pound lean ground bison
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • Salt and pepper to taste
  • 2 large sweet potatoes, cut into fries
  • 2 tablespoons olive oil
  • Whole grain burger buns
Instructions
  1. 1. Preheat the oven to 425°F (220°C) and toss sweet potato fries with olive oil, salt, and pepper; bake for 25-30 minutes.
  2. 2. In a bowl, mix ground bison with garlic powder, onion powder, salt, and pepper; form into patties.
  3. 3. Grill or pan-fry burgers until cooked to desired doneness.
  4. 4. Serve on whole grain buns with your favorite toppings.

Bison and Cauliflower Rice Bowl

This nourishing bowl features seasoned bison served over cauliflower rice, topped with fresh veggies for a low-carb meal.

Ingredients
  • 1 pound lean ground bison
  • 1 head cauliflower, riced
  • 1 cup bell peppers, diced
  • 1 cup carrots, shredded
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and add riced cauliflower; sauté until tender.
  2. 2. In another skillet, cook ground bison until browned and stir in soy sauce, salt, and pepper.
  3. 3. Serve bison over cauliflower rice and top with bell peppers and carrots.

Frequently Asked Questions (FAQ)

Is ground bison healthier than ground beef?

Yes, ground bison is generally lower in fat and calories while being higher in protein and essential nutrients.

How should I cook ground bison?

Cook ground bison to an internal temperature of 160°F (71°C) to ensure it is safe to eat.

Can I substitute ground bison for ground beef in recipes?

Absolutely, ground bison can be used as a direct substitute for ground beef in most recipes.

What are the nutritional benefits of ground bison?

Ground bison is rich in protein, iron, zinc, and B vitamins, making it a nutrient-dense option.

Is ground bison more expensive than ground beef?

Typically, ground bison is more expensive than ground beef due to lower supply and higher production costs.

Does ground bison have a different taste than ground beef?

Yes, ground bison has a slightly sweeter and richer flavor compared to ground beef.

How should I store ground bison?

Store ground bison in the refrigerator for up to 2 days or freeze it for longer storage.

Is ground bison a good source of omega-3 fatty acids?

Ground bison contains some omega-3 fatty acids, but it is not as high as fatty fish sources.

Related Superfoods
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Comparisons
Lean Ground Bison vs Abalone Lean Ground Bison vs Alligator Tail Lean Ground Bison vs Alligator Tail Meat
Nutrients
Protein in Lean Ground Bison Calories in Lean Ground Bison Vitamin-c in Lean Ground Bison Magnesium in Lean Ground Bison
Featured Guides
Health Benefits of Lean Ground Bison Healthy Recipes with Lean Ground Bison
Rankings
Meats high in vitamin-b12 Meats high in protein Meats low in carbohidratos Meats low in índice glucémico