Bison
Bison is a lean red meat with exceptionally high protein content and significantly lower fat than beef, making it a nutrient-dense choice for supporting muscle maintenance and metabolic health.
Variants (2)
Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)
- Vitamin B121.6 mcg69% DV
- Niacin4.5 mg28% DV
- Riboflavin0.21 mg16% DV
- Choline72.9 mg13% DV
- Thiamin0.12 mg10% DV
- Folate10.2 mcg3% DV
- Vitamin E0.16 mg1% DV
- Vitamin K1.0 mcg<1% DV
- Zinc3.9 mg35% DV
- Selenium17.0 mcg31% DV
- Copper0.12 mg13% DV
- Phosphorus164.9 mg13% DV
- Iron2.4 mg13% DV
- Potassium278.8 mg6% DV
- Magnesium17.8 mg4% DV
- Sodium59.5 mg3% DV
- Calcium9.3 mg<1% DV
- Cholesterol46.8 mg
- Saturated Fat2.5 g
- Monounsaturated Fat2.3 g
- Polyunsaturated Fat0.29 g
- Omega-3 (ALA/EPA/DHA)~1.3 g
- Choline~128 mg
- Glutathione~13 mg
Score · 84/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin B1281% DV
- Zinc42% DV
- Selenium36% DV
- Niacin33% DV
- Riboflavin19% DV
Overview
Bison meat comes from the American bison (buffalo), traditionally hunted by Indigenous peoples and now sustainably farmed across North America. Compared to conventional beef, bison contains 25% more protein per serving while delivering substantially lower saturated fat and cholesterol—critical advantages for cardiovascular health in aging populations. Its superior micronutrient density includes notably high selenium (a trace mineral essential for antioxidant defense and thyroid function), choline (vital for cognitive health and methylation), niacin (supporting energy metabolism), and potassium (critical for blood pressure regulation). The meat's favorable omega-3 to omega-6 fatty acid ratio, combined with its conjugated linoleic acid (CLA) content, supports anti-inflammatory pathways relevant to longevity. Bison's low environmental impact and grass-fed status when pastured further enhances its appeal for health-conscious consumers seeking sustainable protein sources. The combination of high-quality complete protein with micronutrient bioavailability makes bison particularly valuable for individuals prioritizing muscle preservation, metabolic optimization, and cardiovascular disease prevention during aging.
Health Benefits (5)
- Supports lean muscle mass maintenance and metabolic healthstrongHigh-quality complete protein (25.45g per 100g) provides all essential amino acids, particularly leucine, which activates mTOR pathways critical for muscle protein synthesis and counteracting age-related sarcopenia
- Reduces cardiovascular disease risk compared to conventional beefmoderateLower saturated fat (3.5g vs 8g in beef per 100g) and cholesterol (71mg vs 86mg) reduces atherogenic lipoprotein burden, while higher potassium supports vasodilation and blood pressure regulation
- Enhances antioxidant defense and supports thyroid functionstrongHigh selenium content (31.1 mcg, exceeding 50% daily value) is incorporated into selenoproteins including glutathione peroxidase and thioredoxin reductase, critical for oxidative stress mitigation
- Supports cognitive health and cellular methylationmoderateCholine (97.2mg) serves as precursor for acetylcholine (cognitive function) and phosphatidylcholine (membrane integrity), while supporting one-carbon metabolism essential for DNA methylation patterns
- Reduces systemic inflammation through favorable lipid profilemoderateConjugated linoleic acid (CLA) and superior omega-3:omega-6 ratio modulate immune tolerance and reduce pro-inflammatory cytokine production compared to grain-fed beef
Food Pairings
- ·Pair with leafy greens (spinach, kale) because their high vitamin K content supports bone mineralization alongside bison's phosphorus and magnesium, critical for skeletal integrity in aging
- ·Combine with tomato-based sauces because lycopene enhances non-heme iron absorption and synergizes with bison's selenium for comprehensive antioxidant coverage
- ·Serve with garlic and onions because their organosulfur compounds amplify bison's anti-inflammatory effects and support detoxification enzyme systems
- ·Pair with cruciferous vegetables (broccoli, Brussels sprouts) because their glucosinolates activate phase II detoxification enzymes that work synergistically with bison's micronutrient cofactors
Practical Tips
- ·Select grass-fed or pasture-raised bison when available, as grass feeding increases CLA content and omega-3 fatty acids compared to grain-finished meat
- ·Cook bison at lower temperatures (medium-rare to medium) to preserve heat-sensitive B vitamins (particularly niacin) and minimize formation of advanced glycation end products (AGEs)
- ·Store frozen bison in airtight vacuum-sealed packages to prevent oxidative rancidity of polyunsaturated fats; use within 3-4 months for optimal nutrient retention
- ·Incorporate ground bison into Mediterranean-style meals rather than high-heat searing, which can degrade choline bioavailability
Optimal Timing
Consuming bison at midday or with lunch allows optimal digestion and amino acid absorption to support afternoon metabolic demands and protein synthesis when insulin sensitivity peaks. Lunch-time consumption enables better distribution of protein intake across multiple meals (maximizing muscle protein synthetic response vs. concentrated breakfast/dinner patterns)
- · late evening (within 2 hours of sleep) for individuals sensitive to high protein loads before rest
While bison can break a fast, pairing with vegetables and healthy fats optimizes nutrient bioavailability and digestion
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other meats
Per 100 g of the default form. Bars show how much higher or lower bison is than the average across 24 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about bison
What is bison?
Bison is classified as a meat. Bison is a lean red meat with exceptionally high protein content and significantly lower fat than beef, making it a nutrient-dense choice for supporting muscle maintenance and metabolic health.
Is bison healthy?
Bison scores 84/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin B12, Zinc, Selenium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is bison high in protein?
Yes — it's a high-protein food. A 85 g serving provides about 17.2 g of protein (~34% of the 50 g daily value).
Is bison high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in bison?
In a 85 g serving, bison is highest in Vitamin B12 (~69% DV), Zinc (~35% DV), Selenium (~31% DV), Niacin (~28% DV), Riboflavin (~16% DV).
Is bison keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
When is the best time to eat bison?
Best in the midday. Consuming bison at midday or with lunch allows optimal digestion and amino acid absorption to support afternoon metabolic demands and protein synthesis when insulin sensitivity peaks. Lunch-time consumption enables better distribution of protein intake across multiple meals (maximizing muscle protein synthetic response vs. concentrated breakfast/dinner patterns)
How much bison should I eat?
A typical serving is around 85 g (~124 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating bison alongside several other meat sources.
What pairs well with bison?
Bison pairs nicely with: Pair with leafy greens (spinach, kale) because their high vitamin K content supports bone mineralization alongside bison's phosphorus and magnesium, critical for skeletal integrity in aging; Combine with tomato-based sauces because lycopene enhances non-heme iron absorption and synergizes with bison's selenium for comprehensive antioxidant coverage; Serve with garlic and onions because their organosulfur compounds amplify bison's anti-inflammatory effects and support detoxification enzyme systems; Pair with cruciferous vegetables (broccoli, Brussels sprouts) because their glucosinolates activate phase II detoxification enzymes that work synergistically with bison's micronutrient cofactors.
Supplements that mirror Bison's nutrient profile
Encyclopedia entries that supply the same signature nutrients bison contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Bison
These are the nutrients bisoncontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.