Game meat, bison, 1" steak
Category: Lamb, Veal, & Game Products Parts: Top Sirloin Characteristics: Separable Lean Only Method: Cooked, Broiled
Nutrition Highlights
Serving Size
Calories
145
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 95 (65.5%) |
| Fat | 43 (29.7%) |
| Total | 145 (100%) |
Serving: 1 serving ( 3 oz ) [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 55 (65.1%) |
| Protein | 24 (28.0%) |
| Fat | 4.8 (5.7%) |
| Ash | 1.0 (1.2%) |
| Total | 85 (100%) |
Serving: 1 serving ( 3 oz ) [85g]
Benefits
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High in protein, with 31 grams of protein per 3-ounce serving. The protein in bison is highly bioavailable
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A good source of B vitamins like niacin, riboflavin and B12. B vitamins help support energy production
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Contains iron, zinc and selenium which are important minerals. Iron helps carry oxygen in the blood while zinc supports immune function
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Lean meat with only 3 grams of fat and 74 calories per 3-ounce serving. The fat is mainly unsaturated which can help lower cholesterol
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Grass-fed bison is higher in omega-3 fatty acids than grain-fed beef. Omega-3s have anti-inflammatory properties
Risks
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High in saturated fat and cholesterol which can increase risk of heart disease if consumed in large amounts regularly
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May contain bacteria like salmonella or E. coli depending on how the animal was raised and butchered. Proper cooking to 160F/71C kills these bacteria
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High in protein but low in carbohydrates which can increase blood sugar and insulin levels if eaten by those managing diabetes or prediabetes
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May be higher in sodium than other lean meats depending on preparation methods like brining or adding salt during cooking
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As a red meat, research suggests high and frequent consumption may increase risk of certain cancers like colorectal cancer
Additional Information
Game meat, specifically bison top sirloin, is a highly nutritious food choice that offers several health benefits. This lean protein source is low in fat and calories while providing essential nutrients required for optimal bodily functions. However, it is important to note that the nutritional benefits and risks can vary depending on the cooking method and portion size.
Starting with the nutritional benefits, bison top sirloin is an excellent source of high-quality protein. Protein is essential for building and repairing tissues, supporting the immune system, and producing enzymes and hormones. A 1-inch steak of cooked, broiled bison top sirloin typically provides around 150-200 calories and contains about 25-30 grams of protein. This makes it an ideal choice for individuals aiming to meet their protein needs while managing their calorie intake.
Furthermore, bison meat is generally leaner than beef, making it lower in saturated fat. This is beneficial for heart health, as a high intake of saturated fat has been linked to an increased risk of cardiovascular diseases. Bison top sirloin is also a good source of several vitamins and minerals, including vitamin B12, iron, zinc, and selenium. Vitamin B12 is necessary for the production of red blood cells and the maintenance of nerve function. Iron is crucial for oxygen transport, while zinc and selenium play important roles in immune function and antioxidant defense.
In terms of risks, it is essential to consider the cooking method and portion size. While bison top sirloin is naturally lean, the addition of excessive fats or oils during cooking can increase the overall calorie and fat content. Additionally, if the steak is cooked at high temperatures or for an extended period, there is a risk of the formation of potentially harmful compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These compounds are formed when meat is cooked at high temperatures and have been associated with an increased risk of certain cancers. To minimize the formation of HCAs and PAHs, it is recommended to cook bison top sirloin using lower heat methods such as broiling or grilling, and to avoid charring or burning the meat.
Another consideration is portion size. While bison top sirloin is a nutritious choice, consuming excessively large portions can lead to an overconsumption of calories. It is important to practice portion control and balance the steak with a variety of other nutrient-rich foods, such as vegetables and whole grains, to create a well-rounded meal.
In conclusion, game meat, specifically bison top sirloin, offers several nutritional benefits. It is a lean protein source that is low in fat and calories while providing essential vitamins and minerals. However, the cooking method and portion size should be taken into consideration to maximize the nutritional benefits and minimize potential risks associated with excessive fat intake and the formation of harmful compounds. As always, it is recommended to consult with a nutrition expert or healthcare professional for personalized advice based on individual dietary needs and health conditions.