What foods count as red meat?

December 14, 2025 •

3 min read

Despite popular perception, a 1980s marketing campaign does not define what foods count as red meat; instead, the key factor is the meat's myoglobin content and the animal's classification as a mammal. This often surprises many, especially concerning meat like pork, which is scientifically categorized as red meat.

Quick Summary

Red meat is defined as muscle meat from mammals, such as beef, pork, lamb, and goat, based on its myoglobin content. This article clarifies the scientific classification, addresses common misconceptions like pork being white meat, and distinguishes between unprocessed and processed varieties.

Key Points

Myoglobin Content: The defining factor for red meat is the iron-rich myoglobin protein level in the muscle tissue, not the cooked color.
Pork is Red Meat: Despite a misleading marketing campaign, pork is scientifically classified as red meat because it comes from a mammal and contains sufficient myoglobin.
Processed vs. Unprocessed: Health risks associated with red meat are significantly higher for processed varieties, which are altered through curing, salting, or smoking.
Rich in Nutrients: Red meat is a valuable source of essential nutrients like protein, bioavailable iron, and vitamin B12, but should be consumed in moderation.
Health Risks of High Consumption: High intake, especially of processed red meat, is linked to increased risks of colorectal cancer, cardiovascular disease, and type 2 diabetes.
Cooking Matters: High-temperature cooking methods like grilling or frying can produce carcinogenic compounds; opting for lower temperatures and marinating can help mitigate this risk.

The Scientific Definition of Red Meat

The classification of meat as 'red' or 'white' is not based on the cooked color, but rather on the myoglobin protein content in the animal's muscle tissue. Myoglobin is an iron-rich protein that stores oxygen in the muscle cells, and its concentration dictates the meat's raw color. Higher myoglobin levels result in a redder appearance. According to health organizations and scientific consensus, red meat refers to all mammalian muscle meat.

The Surprising Case of Pork

A common misconception is that pork is a white meat. This notion was largely driven by a successful advertising campaign in the 1980s. However, in nutritional science, pork is unequivocally classified as a red meat. This is because pigs are mammals, and their muscle tissue contains significantly more myoglobin than poultry or fish, which are categorized as white meat. While some cuts of pork may appear pale when cooked, this does not change its biological and nutritional classification.

The Extensive List of Red Meats

Many different foods fall under the red meat category. They can be found on grocery store shelves in various forms, from fresh cuts to processed items. A comprehensive list includes:

Beef: All forms, including steaks, roasts, and ground beef.
Pork: As explained, this includes all cuts such as chops, loin, and shoulder, as well as processed products like bacon, ham, and sausages.
Lamb and Mutton: Lamb is meat from younger sheep, while mutton is from older sheep. Both are considered red meat.
Veal: The meat from young cattle, which is lighter in color than beef but still classified as red meat.
Goat: A common red meat consumed in many parts of the world.
Game Meats: Includes animals like venison (deer), bison, elk, and wild boar.

Processed vs. Unprocessed Red Meat

It is crucial to distinguish between unprocessed and processed red meat, as the health implications differ significantly. Unprocessed red meat is fresh muscle meat, whereas processed meat has been altered through salting, curing, fermentation, or smoking to enhance flavor or improve preservation. Examples of processed red meat include:

Sausages
Bacon
Ham
Salami
Hot dogs
Deli or luncheon meats

Studies show that the consumption of processed meat, in particular, is associated with a higher risk of colorectal cancer.

Nutritional Considerations and Health Context

Red meat offers a rich source of essential nutrients, such as protein, iron, zinc, and B vitamins, particularly B12. However, it is also known to be higher in saturated fat than white meat. Health organizations recommend limiting red meat intake and minimizing processed meat consumption due to links with increased risk of chronic diseases like cardiovascular disease, type 2 diabetes, and certain cancers. The way meat is prepared also plays a role; high-temperature cooking, like grilling or frying, can produce carcinogenic compounds.

Comparison of Common Red Meats


Feature	Beef	Pork	Lamb
Scientific Class	Red Meat	Red Meat	Red Meat
Myoglobin Content	High	Medium	High
Raw Color	Cherry Red to Dark Red	Grayish Pink to Reddish	Dark Red
Key Nutrients	Iron, Zinc, B12	Thiamine, Zinc	Iron, B12
Typical Fat	Variable by cut; can be marbled or lean	Variable by cut; can be high (belly) or lean (loin)	Often higher in fat than lean beef or pork
Common Forms	Steaks, Roasts, Ground	Chops, Loin, Bacon, Ham	Chops, Roasts, Stews

Cooking Methods and Health

The method used to cook red meat can influence its health profile. High-temperature cooking, such as barbecuing or pan-frying, can generate harmful compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). To minimize exposure, consider the following cooking tips:

Use lower cooking temperatures.
Marinate meat before cooking, as marinades can help reduce HCA formation.
Flip meat frequently during cooking.
Avoid charring or burning the meat.
Trim excess fat before cooking to prevent flare-ups that produce smoke.

Conclusion: Understanding Your Red Meat Intake

In summary, the scientific definition of what foods count as red meat is based on myoglobin content and whether the meat comes from a mammal. This classification includes beef, pork, lamb, veal, and goat, among others. It is important to remember that pork, despite its lighter color, is indeed a red meat. While red meat provides important nutrients, health recommendations suggest moderating its consumption, particularly processed varieties, due to potential health risks. Making informed choices about the type, quantity, and cooking method of red meat is key to incorporating it into a balanced diet. For more detailed nutritional guidance, you can refer to authoritative resources from organizations like the World Cancer Research Fund.

Frequently Asked Questions

Pork is scientifically classified as red meat because it comes from a mammal and contains more myoglobin than poultry or fish. A 1980s marketing campaign promoted the 'other white meat' idea, but it doesn't change the biological classification.

The primary difference lies in the myoglobin content of the animal's muscle. Red meat (mammals) has higher myoglobin levels, while white meat (poultry, fish) has significantly less.

Yes, game meats such as venison, bison, and elk are considered red meat because they come from mammals.

Veal, the meat from young cattle, is classified as red meat. Although it is lighter in color than beef, it still has higher myoglobin content than poultry or fish.

No, while most processed meat is made from red meat, some processed products like certain deli slices or sausages can contain white meat such as poultry.

Cooking red meat at high temperatures, such as grilling or frying, can create harmful, cancer-causing compounds. Cooking at lower temperatures and marinating can help reduce this risk.

Many health organizations recommend limiting, but not necessarily eliminating, red meat. The recommendation is to moderate consumption, particularly of processed varieties, and prioritize lean cuts as part of a balanced diet.

Red meat is a rich source of protein, highly absorbable iron, zinc, and B vitamins like B12, which are important for energy and immune function.