Understanding What Protein is Not Considered Red Meat

October 16, 2025 •

4 min read

According to the United States Department of Agriculture (USDA), a protein's classification as red or white meat is largely based on its myoglobin content, a protein that gives meat its reddish color. For anyone looking to reduce their red meat consumption, understanding what protein is not considered red meat is a crucial first step toward making informed and healthy dietary choices. This guide explores the various categories of protein that fall outside the red meat classification, offering alternatives for a balanced diet.

Quick Summary

The classification of protein as red or non-red meat depends on its myoglobin content. Non-red meat proteins include poultry, fish, and plant-based sources like legumes and nuts. Choosing these alternatives can diversify your nutrient intake and provide leaner, heart-healthy options. The nutritional differences extend beyond color to fat and mineral content, making a variety of protein sources beneficial.

Key Points

Myoglobin Content is Key: The scientific classification of red vs. white meat depends on the myoglobin protein content, not just the raw or cooked color.
Non-Red Meat Includes Poultry and Fish: Chicken, turkey, fish, and other seafood are not considered red meat and offer alternatives for lean protein.
Pork is Scientifically Red Meat: Despite marketing campaigns, pork is officially classified as red meat due to its myoglobin content and origin from a mammal.
Plant-Based Options are a Great Alternative: Legumes, nuts, seeds, and soy products provide high-quality protein with the added benefits of fiber and no saturated fat.
Diverse Protein Sources for Optimal Health: Varying your protein intake provides a wider range of nutrients, including heart-healthy omega-3s from fish and beneficial fiber from plants.
Leanest Options from Each Category: Focus on lean cuts of poultry, specific fatty fish high in omega-3s, and a wide array of plant-based foods to build a healthy diet.

Defining Red Meat and Non-Red Meat

To identify what protein is not considered red meat, it's essential to first understand the definition of red meat. Red meat is typically defined as the muscle meat of mammals, including beef, veal, pork, lamb, mutton, goat, and venison. The defining factor is the concentration of myoglobin, an iron-containing protein that stores oxygen in muscle cells and gives the meat its red hue. The greater the myoglobin content, the darker and 'redder' the meat. Even seemingly lighter meats like pork are scientifically categorized as red meat because they come from livestock and contain more myoglobin than poultry or fish.

Proteins that fall outside this classification come from other animal sources, like birds and fish, or entirely from plants. These non-red meat options generally offer different nutritional profiles, often being leaner and lower in saturated fat.

Excellent Non-Red Meat Protein Sources

Poultry

Poultry, including chicken, turkey, duck, and goose, is the most common example of white meat. The lighter color of poultry meat, particularly the breast, is due to its lower myoglobin content compared to red meat. It provides high-quality protein and essential nutrients like B vitamins (niacin and B6), phosphorus, and selenium. Opting for skinless cuts, such as chicken or turkey breast, can help reduce overall fat intake.

Chicken: A highly versatile and lean protein source. Breast meat is particularly low in fat, while thighs and legs have slightly more myoglobin and fat, but are still considered white meat.
Turkey: Like chicken, turkey is a lean protein with different cuts offering varying fat levels. Ground turkey is a popular lean alternative to ground beef.
Duck and Goose: While darker in color and higher in fat than chicken or turkey breast, these are still classified as poultry and are not red meat.

Fish and Seafood

Fish and seafood are another category of protein not considered red meat, though some fish, like tuna, may have a reddish appearance due to myoglobin in their fast-twitch muscles. This category offers unique nutritional benefits, particularly fatty fish rich in omega-3 fatty acids, which are important for heart and brain health.

Fatty fish: Salmon, mackerel, herring, and sardines are packed with protein and heart-healthy omega-3s.
Lean fish: Cod, haddock, and tilapia provide lean protein with minimal fat content.
Shellfish: Crab, lobster, shrimp, clams, and scallops are all excellent sources of protein.

Plant-Based Proteins

For those looking for entirely meat-free protein, the plant kingdom offers a wealth of options. Many plant-based proteins also come with the added benefit of dietary fiber and other phytonutrients.

Legumes: This includes lentils, beans (black, kidney, pinto, chickpeas), and peas. They are excellent sources of protein and fiber and can be used in a wide variety of dishes, from soups and stews to salads.
Soy Products: Tofu, tempeh, and edamame are complete protein sources, meaning they contain all nine essential amino acids.
Nuts and Seeds: Almonds, pistachios, cashews, walnuts, pumpkin seeds, and sunflower seeds are rich in protein and healthy fats. Nut butters also count.
Whole Grains: Certain whole grains, such as quinoa, farro, and oats, provide a surprising amount of protein.

Comparison of Protein Sources


Feature	Red Meat (e.g., Beef)	White Meat (e.g., Chicken)	Plant-Based (e.g., Lentils)
Classification	Mammal (Livestock)	Poultry (Birds)	Legume
Myoglobin Content	High	Low	None
Saturated Fat	Often higher, especially in non-lean cuts	Generally lower, especially in skinless breast meat	Very low to none
Heme Iron	High, easily absorbed	Lower than red meat	Contains non-heme iron, which is less easily absorbed
Omega-3s	Low, though grass-fed may contain slightly more	Low	Can contain omega-3s (e.g., walnuts, flaxseed)
Fiber	None	None	High
Health Concerns	Linked to increased risk of heart disease and certain cancers with high intake	Generally fewer health risks when consumed as lean, unprocessed meat	Generally associated with positive health outcomes

Health Benefits of Diversifying Protein

Incorporating a variety of non-red meat proteins into your diet offers numerous health advantages beyond reducing potential risks associated with high red meat consumption. A diverse diet ensures a wider range of micronutrients and macronutrients. For example, fish provides omega-3s, while legumes offer fiber and plant-based protein sources generally contain less saturated fat and no dietary cholesterol. This variety can lead to better heart health, weight management, and overall well-being.

Conclusion

While red meat can offer essential nutrients like iron and B12, diversifying your protein intake by including sources that are not considered red meat is a proven strategy for improving long-term health. Proteins derived from poultry, fish, and plants provide a broad spectrum of nutrients with often lower levels of saturated fat. By understanding the myoglobin-based classification, individuals can confidently explore the vast array of healthy protein options available, making mindful choices to build a balanced and varied diet that supports overall health and wellness. For more insights on dietary choices, authoritative sources like the Harvard T.H. Chan School of Public Health offer extensive resources on protein and nutrition.

Frequently Asked Questions

Pork is scientifically classified as red meat, according to the USDA, because it comes from a mammal and contains more myoglobin than poultry or fish, despite its sometimes lighter color when cooked.

While high myoglobin content gives red meat its characteristic reddish color, color alone is not a foolproof indicator. For instance, some fish like tuna can appear red due to myoglobin, but are not classified as red meat. Pork can also appear lighter, yet it remains classified as red meat.

No, salmon is not red meat. It is a fish, and all fish and seafood are in a separate category. The pinkish-red color of salmon comes from carotenoid pigments in its diet, not myoglobin.

No, chicken and turkey are both considered white meat or poultry. Their muscles contain much less myoglobin than red meat, resulting in their paler color.

Many plant-based proteins are excellent non-red meat options, including legumes (lentils, beans), nuts, seeds, and soy products like tofu and tempeh.

Processed meats are defined by their preservation method (e.g., curing, smoking) and are generally linked with higher health risks regardless of the original animal source. Processed meats made from white meat (like some chicken sausages) still fall into the processed category and are typically best to minimize.

Understanding the difference is important for managing health, as excessive consumption of red and processed meats has been linked to higher risks of certain diseases. Incorporating diverse non-red meat proteins can provide a wider range of nutrients and reduce health risks.