Many people will be surprised to see wild game as a high potassium food. Usually vegetables, fruits, dried fruits, and spices are the major categories mentioned. But wild game has many desirable characteristics. In the table are included those game with a ratio of potassium to sodium of better than 3 to 1. The potassium content varies from 224 for bear to 390 for beefalo for a single 3 oz (85 gm) serving.
Fat Content Differs Also
There is a big difference in the fat content of wild game versus beef in that the total fat content of wild game is generally much lower. It never reaches 18% by weight as it can for beef, and only reaches double digits for bear, pan-broiled deer, and roasted muskrat. For most wild game the fat content accounts for only 12 to 25% of calories (1.8 to 4% by weight), and is only 7% for roasted moose (0.97% by weight). This can make it a healthier choice.
All the meat listed is from wild game except for the entries for bison that were labeled “grass-fed,” and rabbit labeled “domesticated.”
The weights for the potassium and sodium are milligrams. The potassium and sodium values given are for 100 grams (about 3 1/2 oz) of food.
As usual, K is potassium, and Na is sodium.
Except for the potassium to sodium ratio (which we calculated), the source of data is: USDA National Nutrient Database Standard Reference – Release 22.
|Beefalo, composite of cuts, roasted||459||82||5.6|
|Bison, chuck, shoulder clod, separable lean only, 3-5 lb
|Bison, ground, pan-broiled||341||73||4.7|
|Bison, ground, grass-fed||353||76||4.6|
|Bison, ribeye, separable lean only, 1″ steak, broiled||371||52||7.1|
|Bison, separable lean only, roasted||361||57||6.3|
|Bison, top round, separable lean only, 1″ steak, broiled||382||41||9.3|
|Bison, top sirloin, separable lean only, 1″ steak, broiled||387||53||7.3|
|Boar, wild, roasted||396||60||6.6|
|Buffalo, water, roasted||313||56||5.6|
|Deer, ground, pan-broiled||364||78||4.7|
|Deer, loin, separable lean only, 1″ steak, broiled||398||57||7|
|Deer, shoulder clod, separable lean only, 3-5 lb roast,
|Deer, tenderloin, separable lean only, 0.5-1 lb roast,
|Deer, top round, separable lean only, 1″ steak, broiled||377||45||8.4|
|Elk, ground, pan-broiled||354||85||4.2|
|Elk, loin, separable lean only, broiled||404||54||7.5|
|Elk, round, separable lean only, broiled||392||51||7.7|
|Elk, tenderloin, separable lean only, broiled||392||50||7.8|
|Rabbit, domesticated, composite of cuts, roasted||383||47||8.1|
|Rabbit, domesticated, composite of cuts, stewed||300||37||8.1|
|Rabbit, wild, stewed||343||45||7.6|