Understanding Your Diet: Which Meats Are Considered Ultra-Processed?

October 9, 2025 •

4 min read

According to a study cited by the American Medical Association, up to 57% of the average adult's caloric intake comes from ultra-processed foods, which includes many types of meat products. This article clarifies which meats are considered ultra-processed to help you make more informed decisions about your diet.

Quick Summary

The NOVA classification system defines ultra-processed foods by intensive industrial processing and the inclusion of additives, flavors, and other manipulated ingredients. Common ultra-processed meats include hot dogs, most commercial sausages, and specific deli meats and chicken products. Reading ingredient labels for additives and preservatives is crucial for identification.

Key Points

Intensive Industrial Processing: Ultra-processed meats are heavily altered using intensive industrial techniques beyond simple preservation.
Additive-Rich Ingredients: Look for long ingredient lists with unfamiliar chemical additives like emulsifiers, preservatives, and artificial flavors.
Common Examples: Hot dogs, commercial sausages, chicken nuggets, and many deli meats are typical examples of ultra-processed meat products.
Health Risks: High consumption is linked to an increased risk of cancer, cardiovascular disease, obesity, and type 2 diabetes.
Read the Labels: A good rule of thumb is that if you wouldn't use an ingredient in your own kitchen, it's likely a sign of ultra-processing.
Prioritize Whole Foods: Prioritize fresh, minimally processed meats and whole foods to significantly reduce your intake of ultra-processed products.

What is Ultra-Processed Food?

To understand which meats fall into this category, it's essential to grasp the NOVA food classification system. Developed by researchers in Brazil, NOVA categorizes foods based on the nature, extent, and purpose of industrial processing. It divides all foods into four groups: unprocessed or minimally processed foods, processed culinary ingredients, processed foods, and ultra-processed foods.

Ultra-processed foods are formulations made mostly or entirely from substances derived from foods and additives. The key difference from simply 'processed' foods lies in the intense industrial processes and the presence of cosmetic additives, such as flavors, colors, emulsifiers, and thickeners, which aren't used in home cooking. These processes manipulate the food to make it hyper-palatable, highly convenient, and highly profitable for manufacturers, often to the detriment of its nutritional value.

Which Meats are Considered Ultra-Processed?

Many popular meat products that are staples in modern diets are, in fact, ultra-processed due to the industrial techniques and numerous additives used in their production. The original meat is often heavily altered, ground, reformed, and mixed with non-meat substances.

Common examples include:

Hot Dogs and Frankfurters: These are classic examples, made from a paste of various meat trimmings, fat, and fillers, along with a cocktail of preservatives, flavorings, and colors.
Commercial Sausages and Patties: Most factory-produced sausages and pre-made meat patties (including many beef and chicken burger patties) are ultra-processed. Unlike simple, minimally processed sausages made with fresh ground meat and basic seasonings, these commercial versions contain additional emulsifiers, fillers, and binders.
Chicken Nuggets, Tenders, and Strips: These products are often created from mechanically separated chicken, mixed with seasonings, binders, and fillers, then breaded and pre-fried.
Packaged Deli and Lunch Meats: While all deli meats and cold cuts are processed, many are also ultra-processed. These include varieties like bologna, salami, and some pre-packaged sliced turkey or ham that contain extensive additives to enhance flavor and prolong shelf life.
Certain Bacon Varieties: Bacon is already a processed meat due to curing with salt and nitrates. However, some commercial bacons and other cured meats cross into the ultra-processed category when flavor enhancers, phosphates, and other additives are used extensively.
Jerky: Commercially produced beef jerky and other dried meats often contain added sugars, flavorings, and chemical preservatives to maintain shelf stability for long periods.

Key Additives and Preservatives

Part of what defines ultra-processed meats is the long list of ingredients that are unfamiliar to the home cook. When reading labels, look for these chemical additives:

Nitrates and Nitrites: These are curing agents used for preservation and to maintain color, especially in products like hot dogs, ham, and bacon. They are linked to health concerns like colorectal cancer.
Emulsifiers and Stabilizers: Ingredients like soy lecithin, mono- and diglycerides, and carrageenan are used to create a consistent texture and prevent ingredients from separating.
Flavors and Colorings: Artificial flavors and food colorings (e.g., caramel color) are added to enhance the sensory appeal of the product.
High Fructose Corn Syrup and Other Sweeteners: Added to some processed meat products, especially those intended for flavor enhancement, though not always obvious.

Processed vs. Ultra-Processed Meat: A Comparison


Feature	Processed Meat	Ultra-Processed Meat
Level of Industrial Processing	Altered from its natural state, but uses simpler methods like curing, salting, or smoking.	Subjected to multiple, intensive industrial processes, such as extrusion, molding, and reconstitution.
Purpose of Processing	Primary purpose is preservation and safety, though flavor is also enhanced.	Primarily for palatability (taste), convenience, and profit; often displaces whole foods.
Ingredients	Typically has a short list of ingredients, such as meat, salt, and spices.	Contains a long list of ingredients, including many additives, preservatives, sweeteners, and texturizers not found in home cooking.
Example	A traditional dry-cured ham that uses minimal ingredients and is preserved by natural salting and aging.	Hot dogs, chicken nuggets, and most commercial sausages.
Nutritional Profile	Can still be relatively nutrient-dense, though often high in sodium and saturated fat.	Intrinsically nutrient-unbalanced; often high in unhealthy fats, sugar, and sodium, and low in fiber.

Health Implications of Ultra-Processed Meats

Research links high consumption of ultra-processed foods, including meats, to numerous adverse health outcomes. A 2024 meta-analysis published in The BMJ found strong associations between diets high in these products and several chronic diseases.

Increased Risk of Cancer: Processed meat, a category that includes ultra-processed varieties, is classified by the International Agency for Research on Cancer as carcinogenic to humans. Specific links have been made to colorectal cancer, partly due to nitrates and nitrites.
Cardiovascular Disease: High levels of sodium, unhealthy fats, and preservatives in ultra-processed meats contribute to increased risks of high blood pressure, heart attacks, and strokes. A 2024 study in The Lancet highlighted this link, associating higher intake with a significantly increased risk of coronary heart disease.
Weight Gain and Obesity: Ultra-processed foods are designed to be hyper-palatable, which can lead to overconsumption. They are often calorie-dense and lack fiber, promoting weight gain.
Type 2 Diabetes: Consistently high intake of these foods is associated with an increased risk of developing type 2 diabetes.

Conclusion: Making Smarter Choices

Identifying and limiting ultra-processed meats is a critical step for anyone aiming to improve their nutritional diet. While occasional indulgence is understandable, relying on these convenient but nutritionally sparse products for regular meals can increase the risk of serious health issues. By checking ingredient labels for extensive lists of additives and preservatives, and opting for minimally processed or whole meat options, consumers can significantly reduce their exposure to these potentially harmful formulations. Focusing on fresh meats, and even simple processed options with minimal ingredients, can pave the way for a healthier, more balanced diet.

For additional resources and guidance on making healthier food choices, you can visit the World Cancer Research Fund.

Frequently Asked Questions

The distinction lies in the extent of industrial processing and the number of additives used. Processed meat is simply altered (e.g., salted, cured) for preservation, while ultra-processed meat involves intensive processing and the addition of many cosmetic additives like flavors, emulsifiers, and colors.

No, not all sausages are ultra-processed. While many commercial, factory-made sausages are due to added fillers, emulsifiers, and preservatives, a sausage made from freshly ground meat with simple seasonings would be classified as processed, not ultra-processed.

Check the ingredient list. An ultra-processed deli meat will have a long list of ingredients, including nitrates, phosphates, artificial flavors, and stabilizers. A simpler, minimally processed option would have a shorter list, focusing on meat, salt, and basic spices.

The term 'all-natural' can be misleading. While a product might not contain artificial ingredients, if it has undergone intensive industrial processing or contains additives derived from natural sources (like celery powder as a nitrate source), it can still be considered ultra-processed under the NOVA system.

Nitrates and nitrites are added to preserve meat and prevent bacterial growth, but they can be converted into potentially carcinogenic N-nitroso compounds during processing and digestion, particularly in high amounts. This has been linked to an increased risk of certain cancers, like colorectal cancer.

Healthier alternatives include fresh, minimally processed meats like plain chicken breasts, fresh fish, and lean ground beef. For sandwiches, consider canned fish, boiled eggs, or homemade roasted vegetables.

You can minimize risk by consuming ultra-processed meats in moderation and focusing on a diet rich in whole foods, fruits, and vegetables. When you do have them, balance your plate with unprocessed options.