Is pork considered red meat for iron?

January 4, 2026 •

3 min read

According to the U.S. Department of Agriculture (USDA), pork is classified as a red meat, despite a popular marketing campaign in the 1980s that labeled it "the other white meat". This classification holds significant implications, especially for those tracking their iron intake, as it answers the question: is pork considered red meat for iron?

Quick Summary

Pork is scientifically and nutritionally defined as red meat, a fact supported by its myoglobin content. It provides a good source of highly-absorbable heme iron, though generally less than beef. The iron content can vary significantly based on the cut of pork. Leaner cuts may be closer to white meat in fat, but their classification and iron type remain consistent.

Key Points

Red Meat Classification: Pork is scientifically classified as red meat because it comes from a mammal and contains significant myoglobin, the protein that colors meat.
Source of Heme Iron: As a red meat, pork is an excellent source of heme iron, which is more readily absorbed by the body than non-heme iron found in plants.
Myoglobin Content Varies: While all pork is red meat, myoglobin content can vary, with more active muscles or older animals having higher levels and a darker appearance.
Marketing Misconception: The "other white meat" slogan was a marketing campaign, not a scientific reclassification, and created a common nutritional misconception.
Consider the Cut: The amount of iron, fat, and calories in pork differs by cut; lean options like tenderloin are nutritionally different from fattier or processed cuts.
Factor into Total Red Meat Intake: Health guidelines for red meat consumption, often based on potential health risks like cancer and cardiovascular disease, should include pork.

Defining Red Meat: The Science Behind the Color

The confusion surrounding pork's classification stems from both culinary tradition and a decades-old marketing slogan. However, the scientific and nutritional communities have a clear definition. Meat is classified as red or white based on the concentration of a protein called myoglobin, which stores oxygen in muscle tissue. The higher the myoglobin content, the redder the meat appears. All meat from mammals, including pigs, is considered red meat because their muscles contain significant levels of myoglobin. In contrast, poultry and fish have much lower myoglobin levels, classifying them as white meat.

The "Other White Meat" Campaign and Its Legacy

In the late 1980s, the National Pork Board launched a highly successful marketing campaign with the slogan "Pork. The Other White Meat". The goal was to rebrand pork as a leaner, more health-conscious alternative to beef and other red meats, capitalizing on consumer concerns about fat and saturated fat content. While the campaign was effective in shifting public perception, it created lasting confusion. Nutritionally, even the leanest cuts of pork, such as tenderloin, remain a red meat and possess the characteristics, including the type of iron, associated with that category.

Iron in Pork: Heme vs. Non-Heme

One of the most important nutritional distinctions between red and white meat is the type of iron they provide. There are two primary types of dietary iron: heme and non-heme. Red meats, including pork, are excellent sources of heme iron, which is absorbed more easily by the body than the non-heme iron found in plant-based foods. This high bioavailability is a key reason why red meat is often recommended for individuals with iron deficiency anemia.

Heme iron: Found exclusively in animal flesh (meat, poultry, fish). It is absorbed at a rate of 15–35%.
Non-heme iron: Found in both plant and animal foods. Absorption is significantly lower and can be affected by other dietary factors.

Pork provides a valuable amount of heme iron, placing it in the red meat category for those focusing on nutrient content.

Comparison of Iron Content in Different Meats

While pork provides heme iron, its overall iron content is generally lower than other, darker red meats like beef. The specific cut also plays a significant role in its nutritional value. Here is a comparison of iron in different meat types (per 3 oz cooked portion, approximate):


Meat Type	Type of Meat	Iron (mg)	Bioavailability	Myoglobin Level	Saturated Fat (Lean Cut)
Beef (Lean Steak)	Red	~2.0	High (Heme)	High	Medium
Pork (Lean Loin)	Red	~0.7	High (Heme)	Medium-High	Lower
Lamb	Red	~1.6	High (Heme)	High	Higher
Chicken (Dark Meat)	White	~0.9	High (Heme)	Low	Medium
Chicken (Breast)	White	~0.4	High (Heme)	Very Low	Lower

Nutritional Differences and Health Considerations

Beyond iron, the classification of pork as a red meat also matters for other health considerations. Red meats are typically associated with higher levels of saturated fat, although this can vary significantly by cut and preparation. Lean cuts of pork, such as tenderloin, can be comparable to lean chicken breast in terms of fat content, making them a healthier choice within the red meat category. However, highly processed pork products, such as bacon and sausage, often contain high levels of sodium and saturated fats, and have been classified as probable carcinogens by the World Health Organization (WHO).

When managing red meat consumption for health reasons, such as for cardiovascular health or cancer risk reduction, it is prudent to include pork in the red meat intake count. Current recommendations from organizations like the World Cancer Research Fund suggest limiting red meat to a few servings per week.

Conclusion: The Final Verdict on Pork and Iron

In conclusion, despite the popular and misleading "other white meat" slogan, the answer is definitively yes: pork is considered red meat for iron. Its classification is based on scientific criteria, primarily its myoglobin content, which also determines the type of iron it provides. As a red meat, pork is a valuable source of highly bioavailable heme iron, making it a viable dietary option for maintaining iron levels. However, its overall nutritional profile, including iron content and fat levels, can vary widely by cut. Consumers should choose leaner cuts and minimize processed varieties to maximize health benefits while enjoying the iron-rich properties of this versatile meat.

For more detailed nutritional information and data, consult the USDA's food composition databases.

Frequently Asked Questions

Pork is classified as a red meat because it is the meat of a mammal (the pig). The classification is based on myoglobin content, a protein that stores oxygen in the muscle and gives meat its reddish color. All mammalian meat has significant levels of myoglobin.

Yes, as a red meat, pork contains heme iron. Heme iron is a form of iron that is more easily absorbed by the human body compared to the non-heme iron found in plant-based sources.

Pork generally contains more heme iron than chicken, especially when compared to lean cuts like chicken breast. However, dark meat chicken can have comparable or even slightly higher iron content than some lean cuts of pork.

While both contain heme iron, beef typically has a higher overall iron content per serving than most cuts of pork. The specific iron amounts vary depending on the cut and cooking method.

Pork, particularly liver and some other cuts, can be a good source of highly absorbable heme iron. However, for a severe deficiency, a doctor or dietitian should recommend a comprehensive dietary and/or supplement plan.

No, "the other white meat" is an old marketing slogan and is not a scientifically accurate nutritional label. It was created to promote leaner cuts of pork and capitalize on consumer trends, but pork remains a red meat.

No, the iron content varies by cut. Fattier cuts tend to have less iron by weight, and organ meats like pork liver are extremely high in iron. Lean cuts like tenderloin contain less iron than darker cuts.