Bison meat protein per 100g usually falls near 22–28 g, so a modest serving delivers lean, complete protein with little fat and no carbohydrate.
When you pick up a pack of bison at the store, you are usually looking for one thing first: how much protein you get for the calories. Bison is a lean red meat, and per 100 grams it gives you a dense hit of protein with far less fat than many beef cuts. That makes it handy for people who want more protein without adding a lot of energy from fat.
The phrase “bison meat protein per 100g” shows up on labels, recipe blogs, and fitness trackers, yet the number can shift from brand to brand. The reason is simple: different cuts, fat levels, and cooking methods change the exact grams. Once you understand the usual range and what affects it, you can read any label with confidence and adjust your portions without guesswork.
Bison Meat Protein Per 100G Breakdown For Everyday Meals
Most nutrition databases that draw on laboratory data agree that a 100 gram portion of cooked, lean bison delivers somewhere in the mid-20 gram range of protein. For many cuts, that lands near 25–28 grams of complete protein per 100 grams, with calories often between 140 and 180. Leaner grinds and steaks sit closer to the lower calorie end, while fattier blends sit higher.
The exact figure on your pack might differ slightly from a database entry, since farms, feeding patterns, and fat trimming all have an effect. Still, the pattern holds: bison has zero carbohydrate, a strong protein payload, and noticeably less fat than many beef products at the same weight. You can see the level of detail in the USDA FoodData Central listing for bison, which breaks down protein, fat, minerals, and vitamins per 100 grams.
The table below pulls together typical values from common bison products, rounded to keep things easy to read. Treat these numbers as a practical guide rather than lab-grade measurements, and always check your specific package when you track macros tightly.
| Bison Cut Or Product | Protein Per 100 g (g) | Calories Per 100 g (kcal) |
|---|---|---|
| Lean Roasted Bison (separable lean) | 28 | 143 |
| Raw Lean Bison Steak | 20–22 | 130–150 |
| Ground Bison, Lean (about 90% lean) | 20–24 | 170–200 |
| Ground Bison, Higher Fat (80–85% lean) | 18–21 | 210–240 |
| Bison Sirloin Steak, Grilled | 27–30 | 160–190 |
| Bison Roast, Slow Cooked | 24–27 | 150–180 |
| Bison Burger Patty, Pan-Seared | 23–26 | 190–230 |
Notice how the lean roasted sample hits the highest protein per 100 grams with the fewest calories. As fat climbs, calories rise faster than protein. That pattern shows why people who want dense protein from red meat often reach for lean bison steaks or lean ground bison instead of fattier burgers and sausages.
One more factor matters here: water loss. When bison cooks, moisture leaves the meat. The weight drops, but the grams of protein stay almost the same. That means cooked meat can show a higher “protein per 100 grams” figure than its raw version, simply because there is less water in each bite.
Why Bison Protein Per 100 Grams Stands Out
On paper, bison looks a lot like beef: similar color, similar uses, similar protein per 100 grams. The difference comes from fat and calories. Many database entries and industry charts show bison with equal or slightly higher protein than lean beef, paired with lower total fat and less saturated fat in the same 100 gram serving.
Comparison With Beef
Lean ground beef, such as a 90% lean blend, often lands near 26 grams of protein and 170–180 calories per 100 grams, with around 10 grams of fat. Comparable lean ground bison can reach 20–24 grams of protein in roughly the same calorie band but usually with less fat and slightly more iron. For people who like red meat but watch saturated fat intake, that shift can make planning meals a bit easier.
Steaks tell a similar story. A lean bison steak can match beef steak protein figures per 100 grams while trimming the fat, especially when animals are raised on pasture and cuts are carefully trimmed. Some rancher associations share data showing higher iron and vitamin B-12 levels in bison than in common beef cuts at the same weight.
Comparison With Poultry And Pork
Skinless chicken breast still holds the crown for protein per 100 grams, often reaching 30 or 31 grams of protein with low fat. Turkey breast sits in the same zone. Bison falls slightly below those values yet keeps a flavor profile closer to beef, which appeals to people who want variety beyond poultry.
Traditional pork cuts often bring more fat per 100 grams, especially if you pick shoulder, ribs, or bacon. Lean pork loin tightens that gap, but bison keeps competitive protein numbers with a red-meat taste and less marbling. That mix makes bison a handy middle ground between very lean poultry and richer beef or pork.
The next table stacks bison against a few common protein sources on a simple per-100-gram basis. Values are rounded from nutrient databases and can shift slightly with cooking method and brand.
| Food (Cooked, Typical) | Protein Per 100 g (g) | Total Fat Per 100 g (g) |
|---|---|---|
| Bison, Lean Roasted | 28 | 3 |
| Beef, 90% Lean Ground, Pan-Browned | 26 | 10 |
| Chicken Breast, Skinless, Roasted | 31 | 3.6 |
| Turkey Breast, Skinless, Roasted | 29 | 1 |
| Pork Loin, Roasted | 27 | 7 |
| Salmon, Baked | 25 | 13 |
| Firm Tofu | 17 | 9 |
From this view, bison gives you protein levels similar to red meat and a calorie profile closer to many poultry cuts. You still get the flavor and cooking style of beef, yet your plate brings less fat at the same weight.
How Cooking Method Changes Bison Protein Per 100 Grams
Cooking does not create new protein inside the meat, but it concentrates or spreads it out depending on what happens to water and fat. When bison roasts, grills, or stews, some water drips away or evaporates. If you weigh the cooked meat, 100 grams of that cooked portion has less water than 100 grams of raw meat, so the listed protein per 100 grams looks higher.
Raw Weight Versus Cooked Weight
A common trap shows up when people track macros using raw weights while eating cooked meat. Raw lean bison might show around 20–22 grams of protein per 100 grams on a label. After roasting and resting, that same meat weighs less because of fluid loss. If you then weigh 100 grams of the cooked meat, you might be closer to 26–28 grams of protein per 100 grams, even though the total protein in the whole piece changed very little.
To keep numbers consistent, choose one approach and stick with it. Either weigh everything raw and use raw tables, or weigh everything cooked and use cooked tables. Swapping back and forth makes the protein per 100 gram comparison messy and can lead to under- or over-shooting your target intake.
Fat Content And Protein Density
Cooking method also shifts how fat behaves. Grilling a well-marbled bison burger lets some fat drip away, which can bring the fat number per 100 grams down compared with pan-frying in its own juices. Stews and braises can keep more fat in the pot unless you chill and skim the surface later.
Lean bison cuts already start with less intramuscular fat than many beef cuts. When you combine a lean cut with methods that let fat drain, such as grilling on a rack, you end up with very high protein density per 100 grams of finished meat. For people who count both protein and calories, writing down the cooking method along with the weight gives a more honest picture of what lands on the plate.
How Much Bison Meat You Need For Your Protein Goal
Most healthy adults get a starting target of around 0.8 grams of protein per kilogram of body weight per day from public health guidelines. Active people, lifters, and endurance athletes often use higher daily targets in discussion with a doctor or dietitian. Once you know your daily protein number, you can plug in bison portions quite easily using the usual 22–28 grams of protein per 100 grams of cooked lean meat.
Quick Portion Benchmarks
If your daily goal sits near 80 grams of protein, three portions of around 100 grams of cooked bison across the day would already give 66–84 grams of protein, depending on the exact cut. Someone aiming for 120 grams of protein could mix one 150 gram bison steak at dinner with poultry, dairy, eggs, or plant protein at other meals and hit that total without huge plates of meat.
Here is another way to look at it. A 150 gram cooked bison steak at 26 grams of protein per 100 grams gives about 39 grams of protein. A 200 gram portion gives around 52 grams. You can pair that with beans, lentils, cheese, or yogurt to round out the day’s intake while still keeping red meat portions moderate.
People with kidney disease, gout, or other medical conditions sometimes receive tighter guidance on red meat intake. If that applies to you, speak with your healthcare professional before you ramp up bison or any other animal protein, even when the nutrition tables look favorable.
Buying, Storing, And Cooking Bison Safely
Bison usually costs more than beef, so it makes sense to buy cuts that line up with both your protein goals and your cooking style. For weeknight meals, lean ground bison works well in sauces, tacos, and burgers. For special dinners, sirloin, ribeye-style cuts, or roasts give you more texture and flavor while still keeping a strong protein per 100 gram profile.
Choosing Cuts And Fat Levels
Labels often list bison grinds as percentages, such as 90% lean or 85% lean. Higher lean numbers bring more protein per 100 grams and fewer calories from fat. If you prefer richer mouthfeel, you can pick a slightly lower lean percentage and simply trim your portion size a bit so the day’s totals still line up with your plan.
For steaks and roasts, look for deep red color, tight grain, and modest external fat. Heavy marbling is less common in bison than in some beef breeds, so most cuts you see will already be fairly lean. That natural leanness helps keep bison meat protein per 100g high while limiting extra calories.
Safe Handling And Cooking Temperatures
Bison follows the same food safety rules as beef. Keep raw meat cold, separate it from ready-to-eat foods, and wash hands and tools after handling it. Use a food thermometer during cooking so you do not have to guess by color alone.
Food safety agencies group bison with other red meats on their temperature charts. The safe minimum internal temperature chart from FoodSafety.gov lists 145°F (63°C) with a 3-minute rest for steaks and roasts and 160°F (71°C) for ground meat. Hitting these temperatures reduces the risk from harmful bacteria while still letting lean bison stay tender and juicy.
Once cooked, chill leftovers within two hours and use shallow containers so the meat cools evenly. Reheat leftovers to at least 165°F (74°C) and avoid reheating the same batch more than once. These simple steps protect the quality of the protein you worked to bring onto the plate.
When you understand how bison behaves by the 100 gram serving — from protein levels to fat content, cooking loss, and safe temperatures — it becomes much easier to slot it into your weekly rotation. You can enjoy red meat flavor, steady protein numbers, and a lean profile that fits many strength, fitness, and general health goals without fuss.