When people think of red meat, oftentimes beef is the first thing to come to mind. Despite red meat is a great source of protein, iron, and zinc, medical professionals caution consumers to limit red meat in their diets due to the saturated fat content. That said, you can also find lean red meat options.
Bison meat also referred to as buffalo meat, is similar to beef in appearance and taste but has less fat and is more nutrient-dense.
A 3-ounce serving of cooked ground bison contains 20 grams of protein and 202 calories. That same serving of bison meat has 13 grams of total fat, with approximately 5 grams coming from saturated fat. Bison provides 15 percent of the recommended daily intake of iron and is high in vitamin B-12, niacin, B-6, selenium, zinc, and phosphorus.
Even though ostrich is a bird, it is not poultry. Ostrich meat is red meat and is recommended by the American Diabetes Association. Three ounces of cooked top loin ostrich has 24 grams of protein, which is 48 percent of the RDA. There are 132 calories in a 3-ounce serving, 30 calories coming from fat. There are only 1.12 grams of saturated fat in ostrich meat. The other 2 grams of fat in ostrich meat are monounsaturated, omega-6 fatty acids, and trans-fatty acids. Ostrich meat is very high in selenium, zinc, phosphorus, iron, and vitamin B-12.