What is worse for you, red meat or pork?

November 17, 2025 •

4 min read

The World Health Organization classifies processed meat as a Group 1 carcinogen, while unprocessed red meat is a Group 2A carcinogen. Understanding if red meat or pork is worse for you requires clarifying that pork is a type of red meat, and the real health differences depend on processing and fat content.

Quick Summary

Comparing pork and other red meats is less about the animal and more about the cut and preparation. Unprocessed, lean cuts of both can be part of a healthy diet, while processed versions carry significant health risks.

Key Points

Pork is Red Meat: Scientifically, pork is classified as red meat, not white meat, regardless of its color when cooked.
Processed Meat is the Major Concern: Processed meats (bacon, sausages) are known carcinogens (Group 1), while unprocessed red meat is probably carcinogenic (Group 2A).
Lean Cuts are Better: Lean cuts of pork (tenderloin) and beef (sirloin) are much healthier than their fatty or processed counterparts due to lower saturated fat.
Nutrient Profiles Differ: Lean beef offers more iron and B12, while lean pork provides more thiamine. The 'healthier' option depends on your specific nutritional needs.
Cooking Method Matters: High-heat cooking (grilling, frying) and charring produce harmful chemicals in all red meat. Opt for baking or roasting to reduce risks.
Undercooked Pork Risk: Proper cooking is essential for pork to eliminate parasites like tapeworm (Taenia solium).
Moderation is Key: Official guidelines recommend limiting total red meat consumption to 350–500 grams cooked per week.

The Surprising Classification: Is Pork Red Meat?

For decades, marketing campaigns promoted pork as "the other white meat," suggesting it was nutritionally closer to chicken than to beef. However, from a nutritional and scientific standpoint, this is incorrect. The United States Department of Agriculture (USDA) and health organizations classify all meat from mammals, including pigs, cattle, and sheep, as red meat. The redness of meat is due to its myoglobin content, and while pork contains less myoglobin than beef, it is still firmly categorized as red meat. Therefore, the debate isn't between red meat or pork, but rather a comparison of different types of red meat and, more importantly, how they are processed and prepared.

Processed vs. Unprocessed: The Primary Health Divide

When assessing the health impact of meat, the distinction between processed and unprocessed products is far more significant than the animal source. The World Health Organization's International Agency for Research on Cancer (IARC) offers a clear perspective on this:

Processed meat is a Group 1 carcinogen, meaning there is strong evidence that it causes cancer. This category includes products like bacon, ham, sausages, hot dogs, and salami, which are preserved by salting, curing, fermenting, or smoking. The high levels of sodium, nitrates, and other preservatives in these products are linked to an increased risk of colorectal cancer.
Unprocessed red meat is a Group 2A carcinogen, meaning it is "probably carcinogenic to humans". This applies to fresh, muscle meat from mammals, including fresh cuts of pork, beef, and lamb. While the risk is less pronounced than with processed meats, frequent, high consumption has been linked to increased risk of colorectal cancer and cardiovascular disease.

This evidence suggests that processed pork products like bacon and ham pose a greater health risk than fresh, unprocessed beef or pork.

The Nutritional Showdown: Lean Pork vs. Lean Beef

For those who choose to eat unprocessed red meat, comparing lean cuts of pork and beef is the next step. Both offer high-quality protein and essential nutrients, but with some notable differences.

Lean Cuts: What to Look For

Lean Pork: Excellent sources include pork tenderloin, sirloin roast, and pork loin chops. Pork tenderloin is exceptionally lean, with a fat content comparable to skinless chicken breast.
Lean Beef: Favorable cuts include sirloin, round steaks, and flank steaks. Opt for "choice" or "select" grades over "prime" to minimize fat content.

Lean Pork vs. Lean Beef: A Nutritional Comparison (per 3.5oz / 100g cooked)


Nutrient	Lean Pork (Tenderloin)	Lean Beef (Sirloin)	Key Differences
Calories	~143 kcal	~182 kcal	Generally similar, but can vary by cut.
Protein	~26g	~27g	Both are excellent sources of high-quality protein.
Saturated Fat	~1-2g	~3-4g	Pork tenderloin is one of the leanest options available.
Heme Iron	Good source, but less than beef	Excellent, highly absorbable source	Important for oxygen transport and anemia prevention.
Vitamin B12	Good source, but less than beef	Excellent source	Vital for nerve function and blood cell formation.
Thiamine (B1)	Excellent source	Less than pork	Essential for metabolism and energy conversion.
Zinc	Good source	Good source, slightly more in beef	Important for immune function.

Note: Nutritional values can vary based on specific cuts, preparation, and portion size.

The Impact of Cooking Method

Cooking methods significantly influence the healthfulness of both pork and other red meats. High-temperature cooking, such as grilling or pan-frying, can produce harmful compounds like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are linked to an increased risk of cancer.

To mitigate risks:

Use lower-heat cooking methods like baking, stewing, or roasting.
Marinate meat before cooking, as this can reduce HCA formation.
Avoid charring or burning the meat, and trim off any burnt parts.
Use a meat thermometer to ensure meat is cooked to the proper internal temperature, especially pork, to eliminate the risk of parasitic infections like tapeworm.

Conclusion: Which is Worse for You?

Neither fresh, unprocessed red meat is inherently worse than the other. The most significant health threat comes from processed meats like bacon and sausages, which are linked to a higher risk of heart disease and cancer. For fresh, unprocessed meat, the healthfulness depends on the cut and preparation method.

Lean cuts like pork tenderloin are comparable to lean beef sirloin in many respects and can be healthier than fatty cuts of either meat. The key to including red meat in a healthy diet is moderation, choosing lean, unprocessed cuts, and using healthier cooking techniques. Varying your protein sources with alternatives like chicken, fish, and plant-based options is also recommended for a well-rounded diet. Ultimately, the worst choice is a diet heavy in processed, high-fat meats, regardless of whether it's pork or other red meats.

Limit consumption of red and processed meat

Frequently Asked Questions

Despite historical marketing, pork is scientifically classified as a type of red meat, along with beef, lamb, and veal, because it comes from a mammal.

Processed pork, such as bacon, ham, and sausage, carries greater health risks. The World Health Organization classifies processed meats as known carcinogens (Group 1), while fresh red meat is classified as 'probably' carcinogenic (Group 2A).

For lean cuts, the nutritional differences are minor, and the healthier choice often depends on your specific dietary needs. Lean pork (tenderloin) can be lower in saturated fat, while lean beef provides more iron and B12.

Yes. Cooking at high temperatures, like grilling or frying, creates carcinogenic compounds. Lower-heat methods like roasting and baking are safer. Avoiding charring is also important.

High consumption of red and processed meats is linked to an increased risk of colorectal cancer, cardiovascular disease, and type 2 diabetes. Processed meats have a stronger association with cancer risk.

Yes, red meat is not an essential part of a healthy diet. You can obtain similar nutrients from poultry, fish, eggs, beans, pulses, and nuts.

The World Cancer Research Fund suggests limiting red meat consumption to no more than 350–500 grams (cooked weight) per week. For processed meat, intake should be very low or avoided.