Buffalo

Buffalo: Nutrition, History and Cooking Guide

Water buffalo (Bubalus bubalis) is a large bovid domesticated in South Asia and Southeast Asia over five thousand years ago and now found across Asia, the Mediterranean, parts of Africa, and South America. Buffalo have been one of the most important working animals in human agricultural history — used for ploughing, transport, and milk production, particularly in the rice paddies of South and Southeast Asia. Their milk — much richer in fat and protein than cow's milk — is the source of Italian mozzarella di bufala, one of the world's most celebrated cheeses, produced in the Campania region of southern Italy using buffalo herds established by Norman settlers in the medieval period. Buffalo meat is widely consumed across South Asia (particularly in India, Bangladesh, and Nepal), Southeast Asia, and the Philippines, where carabao (a domesticated subspecies) is eaten as a staple protein. In Italy, buffalo meat is used alongside buffalo milk products.

Nutritional Value of Buffalo

Water buffalo provides 99 kcal and 20.4 g of protein per 100 g, with just 1.4 g of fat of which 0.5 g is saturated — exceptionally lean for a red meat, comparable to the leanest cuts of any species. It delivers complete protein, haem iron, zinc, B12, and selenium efficiently.

Health Benefits of Buffalo

Buffalo is one of the leanest red meats commercially available, with a fat profile comparable to chicken breast while providing the iron and B12 advantages of red meat. This makes it an outstanding choice for those who want the micronutrient benefits of red meat with minimal saturated fat. The leanness does mean it requires more careful cooking to avoid dryness than fattier options.

How to Select and Store Buffalo

Buffalo meat is darker than beef with a slightly more pronounced flavour. Available from specialist Asian grocery markets and online suppliers. Refrigerate for up to four days; freeze for up to six months.

How to Cook Buffalo

Cook like very lean beef — quickly over high heat for steaks, never beyond medium-rare. For braises and stews, the low fat content benefits from a little added fat in the cooking medium. Buffalo mince makes excellent burgers when a little olive oil or egg yolk is mixed in to add moisture. It suits strong, assertive flavourings that complement its clean, slightly sweet character.