Bison can be a lean, healthy alternative

Q. Is bison meat more nutritious than beef?

A. Bison (buffalo) steaks are promoted as containing "one-third less fat than beef." But that comparison tends to be between lean cuts of bison and a "composite" of beef cuts, which include both lean and not-so-lean beef. When similar cuts of the two meats are compared, bison comes out only slightly leaner.

Nutritional analysis of a three-ounce (cooked) portion of bison top sirloin shows 5 grams (g) of fat compared to a similar portion of beef top sirloin that has 6 g. Three ounces of bison rib-eye contain 5 g of fat (and 150 calories) versus 8 g of fat (and 175 calories) for beef rib-eye. Of course, these cuts tend to be naturally lean cuts of meat.

When it comes to burgers, remember that ground meat can vary widely in its fat content. Although USDA figures for a bison burger list it with 207 calories and 13 grams of fat, those calculations are for meat that is only 84 percent lean. Some bison burger is 90 percent to 96 percent lean and substantially lower in fat than typical ground beef. (Note that 95 percent lean ground beef is also available).

In addition to a lower fat content, bison is further touted as a healthier choice because it is grass-fed and raised without hormones; the health impact of these differences is still being evaluated. Last, bison's 30 percent higher iron content compared to beef - counted as another advantage - may become a nutritional disadvantage if further research supports the current hypothesis that heme iron is an important factor in red meat's link to increased colon cancer risk.

Q. Are hot pretzels a nutritious snack?

A. The fat content of hot pretzels is usually fairly low - from 0 grams to 5 grams for most varieties. However, a typical large hot pretzel might contain from about 300 to nearly 500 calories - as much as many "diet" frozen meals. They can also supply as much carbohydrate as four or five slices of bread.

Some vendors offer two different sizes and most of us would do best to choose the smaller version or split one with a companion. You might also consider whole-wheat pretzels, if they're available, for substantially higher fiber content and more nutrients.

Sodium content is another concern, so check the nutrition information if it's available. Some brands have about 400 milligrams (mg) of sodium each, but others range from 800 mg to 2000 mg. Current recommendations suggest limiting the entire day's sodium level to no more than 2300 mg. Unsalted versions are a better choice, but even these may contain more than 500 mg of sodium.

Q. Are imitation seafood products good choices?

A. Imitation crab, shrimp and other seafood are usually made from Alaskan pollock, a whitefish. The skinless, boneless fish is ground up, mixed with binders, salt and other flavors, cooked and then shaped. This imitation shellfish is an excellent source of low-fat protein and is lower in cholesterol than true shellfish.

A disadvantage is that it can contain nearly 700 milligrams of sodium in a modest three-ounce portion. That's almost a third of the sodium limit recommended for a whole day and almost half of the limit recommended for people with sodium-sensitive high blood pressure.

• Karen Collins, registered dietitian, writes this column for the American Institute for Cancer Research. To submit a question, please write to Ask the Nutritionist, c/o the Daily Herald, 1759 R St., N. W., Washington, D.C. 20009. Questions will not be responded to personally.