What Are Considered Unprocessed Meats?

January 6, 2026 •

3 min read

The World Health Organization (WHO) has classified processed meat as a Group 1 carcinogen, highlighting the importance of understanding what are considered unprocessed meats. Making informed decisions about your meat consumption can lead to better health outcomes, as minimally processed options are generally healthier.

Quick Summary

Unprocessed meat includes fresh or frozen options that are minimally altered, such as by cutting or grinding, without the addition of preservatives, curing, or smoking. It contrasts heavily with processed meats that often contain high levels of sodium and additives.

Key Points

Core Definition: Unprocessed meat is minimally altered fresh or frozen animal protein without added chemical preservatives, curing, or smoking.
Identifying Factors: Look for a short ingredient list (or no list), a fresh appearance, and an absence of preservatives like nitrates on the label.
Health Risks: Processed meats, due to their higher sodium and preservative content, are linked to increased risks of cancer, heart disease, and diabetes.
Nutritional Value: Unprocessed meats are excellent sources of high-quality protein, essential minerals like iron and zinc, and B vitamins.
Smart Choices: Opting for unprocessed meats helps control sodium intake and reduces exposure to additives, supporting better overall health.
Labeling Nuances: Be aware that some "uncured" products may still contain naturally sourced nitrates, requiring careful label reading.

Defining Unprocessed Meat: A Clearer Picture

While some define any alteration to food as processing, a more practical dietary definition differentiates between minimal and heavy processing. Unprocessed meat is raw, fresh, or frozen animal protein that has not been substantially modified through chemical preservation methods like curing, salting, smoking, or fermentation. Simple actions like cutting, deboning, or grinding do not typically elevate meat into the heavily processed category. This distinction is not about the source animal (e.g., red or white meat), but rather about what happens to the meat after it is harvested.

Examples of Unprocessed Meats

For those seeking clean protein sources, several types of meat fit the unprocessed criteria. These options are often found fresh or frozen without any added seasonings or chemical additives.

Common unprocessed options include:

Beef: Steaks, roasts, fresh ground beef (check for additives).
Pork: Fresh pork chops, tenderloin, or roasts.
Poultry: Skinless, boneless chicken breasts, turkey cuts.
Lamb: Fresh lamb chops or roasts.
Fish and Seafood: Wild-caught fish fillets (salmon, trout), fresh shrimp, scallops.
Game Meats: Venison, duck, or rabbit.

How to Identify and Choose Unprocessed Meat

Identifying unprocessed meat largely comes down to reading labels and inspecting the product itself. Freshness is a key indicator, and the meat should have a natural color and smell. When buying pre-packaged products, a short ingredient list is best, ideally containing only one item: the meat itself.

At the Butcher Counter: Opt for whole cuts or ask the butcher to grind a fresh piece for you. This gives you complete control over the ingredients.
On Packaging: Look for labels that state "fresh," "uncured," or "no nitrates added." Be cautious, as some products labeled "uncured" may use natural sources of nitrates like celery powder.
Checking Ingredients: Scan the ingredients for chemical preservatives, excessive sodium, or artificial flavorings. A simple list indicates minimal processing.

Unprocessed vs. Processed Meat: A Nutritional Comparison


Feature	Unprocessed Meat	Processed Meat
Processing Method	Minimal: cutting, grinding, freezing.	Substantial: curing, salting, smoking, fermentation, or canning.
Preservatives	None (unless ground and specified).	Often contain nitrates, nitrites, and other chemical preservatives.
Sodium Content	Naturally low.	Significantly higher, often four times as much as unprocessed varieties.
Additives	Generally none.	Can contain fillers, binders, artificial flavors, and colors.
Health Implications	Good source of protein, iron, and zinc; not definitively linked to cancer risks at normal consumption.	Linked to increased risk of colorectal cancer, heart disease, and diabetes, partly due to high sodium and preservatives.

Health Benefits of Choosing Unprocessed

Opting for unprocessed meat is a step toward better health by reducing the intake of harmful additives and excess sodium. Unprocessed, lean meats are an excellent source of essential nutrients.

High-Quality Protein: Unprocessed meats provide a complete protein source, which is vital for building and repairing tissues.
Essential Nutrients: They are rich in bioavailable iron, zinc, and B vitamins, particularly B12, which are crucial for energy and a healthy immune system.
Supports Weight Management: The high protein content promotes satiety, which can help manage appetite and calorie intake.
Reduced Sodium Intake: Choosing fresh meat is an effective way to control your sodium consumption, a major factor in blood pressure management.

Conclusion: Making Smarter Choices for Your Health

Understanding what are considered unprocessed meats is essential for building a healthier, whole-food-based diet. By prioritizing fresh or frozen meats that have not been cured, smoked, or laden with chemical preservatives, you can significantly reduce your intake of excess sodium and questionable additives. These healthier choices still provide the high-quality protein and essential vitamins and minerals your body needs, while avoiding the increased health risks associated with heavily processed varieties. Simple changes, like choosing a fresh hamburger over a hot dog, can have a meaningful impact on your long-term health. To make the best choices, always check ingredient lists and choose minimally altered options from trusted sources, like a local butcher or farmers' market. For further information on the nutritional content of different meat types, you can consult reliable sources such as the National Institutes of Health.

Frequently Asked Questions

No, freezing meat for preservation is considered a minimal form of processing and is not what defines processed meat in the context of health risks.

Ground meat can be considered unprocessed if it is made from a fresh cut of meat with no additives. However, many pre-packaged ground meats can contain additives, so it's important to check the label carefully.

Examples of heavily processed meats include sausages, hot dogs, bacon, ham, salami, and most deli or luncheon meats, especially those preserved by salting, curing, or smoking.

Nitrates and nitrites used for curing can convert into N-nitrosamines when cooked at high temperatures, which are known to cause cancer. This is a major distinction between processed and unprocessed meat.

Adding seasonings and herbs at home does not make meat processed. The key distinction is the addition of chemical preservatives, curing agents, or intensive industrial processing.

No, unprocessed red meat can be part of a healthy diet as a good source of nutrients like iron and zinc. However, health experts recommend limiting overall consumption, particularly of the heavily processed varieties.

You can reduce consumption by choosing fresh or frozen meat, making your own sauces and flavorings, and opting for homemade versions of items like lunch meat by baking your own chicken or turkey.

A lean deli meat might have fewer calories and less saturated fat than a fatty unprocessed burger, but it would still be considered a processed food due to added preservatives and sodium, which can pose other health risks.