Is pork or beef worse for you? A complete nutritional and health breakdown

December 3, 2025 •

4 min read

Per 100 grams, lean beef typically contains more heme iron and vitamin B12 than pork. However, determining if pork or beef is worse for you requires a closer look at a range of factors beyond basic nutritional content, including cut, processing, and environmental impact.

Quick Summary

A nutritional breakdown comparing pork and beef, evaluating factors like lean cuts, saturated fat, iron content, processed versions, and environmental impact to inform dietary choices.

Key Points

Saturated Fat Varies by Cut: The fat content is more dependent on the specific cut (e.g., lean tenderloin vs. fatty ribeye) than the animal itself; lean cuts are always preferable.
Beef is Richer in Iron and B12: For individuals needing higher levels of absorbable heme iron and vitamin B12, lean beef provides a significant nutritional advantage over pork.
Pork is a Better Source of Thiamin: While beef has more B12, pork is an excellent source of Thiamin (B1), a key vitamin for energy metabolism.
Processed Meats Pose a Higher Risk: Processed meats (bacon, ham, sausage), which are often pork-based, are classified as Group 1 carcinogens, representing a more certain health risk than fresh, unprocessed red meat.
Beef has a Larger Environmental Footprint: From an environmental standpoint, beef production uses significantly more resources and produces more greenhouse gases than pork due to cattle's higher methane emissions and feed requirements.
Moderation and Preparation are Key: For both pork and beef, consuming lean, unprocessed cuts in moderation and using healthier cooking methods like grilling or roasting are the best strategies for health.

The Nutritional Face-Off: Pork vs. Beef

When considering which meat is "worse," it's essential to look at the macronutrient and micronutrient profiles. Both pork and beef are excellent sources of high-quality protein, providing all nine essential amino acids. However, the devil is in the details, specifically regarding fat, vitamins, and minerals.

Protein and Fat

While both offer similar protein levels per serving, the fat content can vary significantly based on the cut. Lean cuts of pork, such as pork tenderloin, can be very low in fat, potentially making them a better choice for weight management due to lower calorie content. In contrast, leaner cuts of beef, like sirloin, are also available, but fattier cuts like ribeye contain more saturated fat. Grass-fed beef is known to have a healthier fat profile, including higher levels of beneficial omega-3 fatty acids and conjugated linoleic acid (CLA), a fat that may promote metabolic health. Generally, beef can have a higher saturated fat content than some cuts of pork, but it depends heavily on the specific cut chosen.

Vitamins and Minerals

Here, beef and pork show notable differences. Beef is a clear winner for iron and vitamin B12, crucial for red blood cell production and neurological function. Pork, on the other hand, is particularly rich in thiamin (vitamin B1), which plays a vital role in energy metabolism. Both meats contain high levels of zinc, important for immune function. The superior iron and B12 content in beef can be a significant health advantage, particularly for athletes and individuals prone to iron deficiency.

Nutrient Quick Comparison

Protein: Both are high-quality protein sources with similar amounts per serving.
Saturated Fat: Varies significantly by cut. Lean pork (tenderloin) can be lower than fatty beef cuts (ribeye), but lean beef (sirloin) can compete with lean pork.
Iron: Beef has significantly more heme iron, a more absorbable form, than pork.
B Vitamins: Beef excels in vitamin B12, while pork is a richer source of thiamin (B1).
Zinc: Both meats provide high levels of this essential mineral.
Omega-3s: Grass-fed beef often contains higher levels of anti-inflammatory omega-3 fatty acids than conventional beef or pork.

Health Risks: Processed vs. Unprocessed

It is crucial to distinguish between unprocessed cuts of beef or pork and their processed counterparts. Health guidelines from organizations like the World Cancer Research Fund and the American Institute for Cancer Research recommend limiting red and processed meat intake due to increased risks of certain cancers.

The Carcinogen Classification

The World Health Organization's International Agency for Research on Cancer (IARC) classifies processed meat as a Group 1 carcinogen, meaning there is strong evidence it causes cancer. This includes products like bacon, ham, and sausage, which are often made from pork. Unprocessed red meat, which includes fresh cuts of beef and pork, is classified as a Group 2A carcinogen, meaning it is "probably carcinogenic to humans". Therefore, frequent consumption of processed pork (or any processed meat) poses a greater, more certain risk than occasional consumption of fresh, unprocessed meat.

The Importance of Cut and Preparation

To minimize health risks and maximize nutritional benefits, the specific cut and cooking method are just as important as the meat type. Lean cuts, such as pork tenderloin or beef sirloin, have lower saturated fat and calorie counts. Cooking methods also matter greatly; grilling, broiling, and roasting are healthier than frying, which adds unhealthy fats. Avoiding charring meat, a process that can produce harmful chemicals, is also a recommended practice.

Beyond Health: The Environmental Footprint

The environmental impact is another factor to consider when comparing beef and pork. Numerous studies show that beef production has a significantly higher environmental footprint than pork production. This is primarily due to several factors:

Methane Emissions: Cows are ruminant animals that produce large amounts of methane, a potent greenhouse gas, during digestion. Pigs are not ruminants and produce much less methane.
Resource Use: Beef production requires considerably more land, water, and feed per kilogram of meat compared to pork.

While neither is as sustainable as plant-based protein, opting for pork over beef is a step toward reducing your carbon footprint if you are a meat-eater.

Conclusion: Which is "Worse"?

There is no simple answer to whether pork or beef is inherently "worse," as it depends on individual health goals, the specific cut, and how the meat is prepared. For someone seeking higher iron and vitamin B12 levels, lean beef offers an advantage. For those prioritizing lower saturated fat content and environmental impact, lean pork is often the better choice. The clearest distinction is the health risk associated with processed meat versus fresh meat, where processed varieties (including many pork products) are considered more harmful due to higher salt, fat, and preservatives. Ultimately, both fresh pork and fresh beef can be part of a balanced diet when consumed in moderation and prepared healthily, with the most significant health risks tied to excessive red meat consumption and processed meats in general. For a detailed comparison of risks associated with red and processed meat, refer to resources from organizations like the World Cancer Research Fund.

Pork vs. Beef Comparison Table


Feature	Lean Pork (e.g., Tenderloin)	Lean Beef (e.g., Sirloin)	Summary
Saturated Fat	Generally lower	Can be higher, but lean cuts are comparable	Depends heavily on the cut; lean is best.
Protein	High	High	Both are excellent complete protein sources.
Iron	Lower heme iron	Significantly higher heme iron	Beef is superior for iron content.
Vitamin B12	Lower	Significantly higher	Beef is superior for B12 content.
Thiamin (B1)	Higher	Lower	Pork is a better source of Thiamin.
Environmental Impact	Lower footprint (less methane, land, water)	Higher footprint (more methane, land, water)	Pork production is more sustainable.
Processed Risk	Many common processed meats are pork-based (bacon, ham)	Processed beef (sausage, jerky) also has risks	Processed meat, regardless of type, carries higher health risks.

Frequently Asked Questions

Neither is definitively healthier than the other; it depends heavily on the specific cut and how it's prepared. Lean pork (like tenderloin) is often lower in saturated fat, while lean beef is richer in iron and vitamin B12.

Fat content varies by cut, not just the animal. Fattier cuts of beef, like ribeye, have more saturated fat than lean pork tenderloin. However, very lean cuts of both meats can have comparable fat profiles.

Yes, from a health perspective, bacon is generally worse than fresh steak. Bacon is a processed meat, which carries higher risks associated with preservatives, sodium, and fat content compared to unprocessed fresh meat.

Beef is the better choice for iron deficiency. It contains significantly higher levels of highly absorbable heme iron compared to pork, making it a more effective dietary source.

Yes, processed meat from any source is classified as carcinogenic by the WHO, not just processed pork. It's the processing method (curing, smoking, salting) that raises the risk, regardless of the animal.

Beef production has a higher environmental impact than pork. This is primarily because cattle, as ruminants, produce more potent greenhouse gases and require significantly more land and water resources than pigs.

The healthiest cooking methods involve minimal added fat and lower temperatures. Grilling, roasting, and broiling are recommended over frying. It is also important to avoid burning or charring the meat.