Buffalo Game Meat (Raw) β Nutritional Profile
Buffalo meat, a lean and nutrient-rich option, offers a satisfying alternative to traditional beef and other game meats. This high-protein food is a great source of essential minerals, including iron, phosphorus, and zinc. It is low in fat, making it an excellent choice for those seeking a healthier, lower-calorie protein source. Whether you’re preparing it for a hearty stew or grilling it on the barbecue, buffalo meat is as versatile as it is nutritious. Below is the detailed nutritional breakdown for raw buffalo game meat:
Ingredients Table
| Nutrient | Amount per 100g |
|---|---|
| Energy | 99 kcal |
| Protein | 20.39 g |
| Total Fat | 1.37 g |
| Saturated Fat | 0.46 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 12.0 mg |
| Iron | 1.61 mg |
| Magnesium | 32.0 mg |
| Phosphorus | 197.0 mg |
| Potassium | 297.0 mg |
| Sodium | 53.0 mg |
| Zinc | 1.93 mg |
| Copper | 0.151 mcg |
| Manganese | 0.0 mg |
| Selenium | 9.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.04 mg |
| Riboflavin (B2) | 0.2 mg |
| Niacin (B3) | 5.97 mg |
| Vitamin B6 | 0.53 mg |
| Folate | 8.0 mcg |
| Vitamin B12 | 1.66 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Buffalo meat is free from common allergens such as gluten, dairy, and soy. However, it may still be a concern for individuals with certain sensitivities or food allergies related to animal products. As with any meat, it’s essential to handle and cook buffalo correctly to avoid cross-contamination with other allergens.
Dietary Preferences
Buffalo meat is a great fit for a variety of dietary needs:
- Paleo Diet: As a lean and natural protein source, buffalo fits perfectly into paleo eating plans.
- Keto Diet: With a low carbohydrate content, it is suitable for those on a ketogenic or low-carb diet.
- High-Protein Diet: Its substantial protein content makes it an excellent choice for athletes or anyone looking to increase their protein intake.
- Low-Fat Diet: With only 1.37 grams of fat per 100 grams, buffalo is an ideal option for individuals seeking to reduce their fat intake.
- Gluten-Free: Being naturally gluten-free, buffalo meat is a safe protein option for those with celiac disease or gluten sensitivity.
Nutritional Insights
Buffalo meat provides an impressive protein content of 20.39 grams per 100 grams, making it a powerhouse for muscle repair, growth, and general bodily functions. The fat content is minimal, contributing only 1.37 grams per serving, and itβs composed of healthy fats with a relatively low level of saturated fats (0.46 grams). This makes it an excellent option for those looking to reduce their saturated fat intake while still enjoying a rich, hearty flavor.
Buffalo meat also boasts an array of essential vitamins and minerals, including iron, which is crucial for healthy red blood cell production, and phosphorus, which plays a significant role in bone health. It provides a good dose of potassium, important for maintaining a healthy heart and muscle function, as well as magnesium, which supports muscle and nerve function.
Additionally, buffalo meat contains notable amounts of zinc, essential for immune system function, vitamin B12, which supports nerve function, and niacin (vitamin B3), which is vital for energy metabolism. Though buffalo meat doesn’t contain significant levels of vitamin C, vitamin A, or vitamin E, its other nutrients make it an excellent meat choice for a balanced diet.
Cooking Tips & Recommendations
- Grilling: Buffalo meat is perfect for grilling, as its lean nature means it cooks quickly and maintains a rich, smoky flavor when charred over an open flame.
- Slow-Cooking: For tender, melt-in-your-mouth dishes, consider slow-cooking buffalo. It’s ideal for stews, soups, and casseroles.
- Substitute in Recipes: Buffalo can be swapped into many beef-based dishes such as burgers, tacos, or stir-fries for a healthier alternative without compromising flavor.
- Rest Before Serving: Allow buffalo cuts to rest after cooking to help preserve juiciness and flavor.
Conclusion
Buffalo meat is a delicious and nutrient-dense alternative to more commonly consumed meats. With its high protein content, low fat, and rich mineral profile, it offers numerous health benefits without the excess calories or fat found in some other animal proteins. It is particularly suitable for those following keto, paleo, or high-protein diets. Whether you’re looking for a lean cut to grill or a rich meat for a slow-cooked dish, buffalo offers a healthy and flavorful option for your culinary creations.
