What Kind of Meat Is Considered Unprocessed?

October 23, 2025 •

4 min read

According to the World Health Organization's International Agency for Research on Cancer, processed meat is classified as a Group 1 carcinogen, highlighting the importance of understanding the difference. Unprocessed meat is simply a whole cut of meat that has not been altered with chemical additives, curing, smoking, or salting. This guide will walk you through how to identify and select truly unprocessed meat for a healthier diet.

Quick Summary

This article defines unprocessed meat as fresh, whole cuts without chemical additives, curing, or smoking. It provides examples, distinguishing between minimally and heavily processed products, and outlines how to choose and store healthier, natural alternatives like fresh steaks, chicken breasts, and ground meats.

Key Points

Definition: Unprocessed meat is a fresh, whole cut of meat that has not been treated with chemical additives, curing, smoking, or excessive salting.
Examples: Common examples include fresh cuts of steak, plain chicken breasts, whole fish fillets, and ground meat with no added ingredients.
Key Differences: Processed meat is chemically altered to extend shelf life or improve taste, often using nitrates or nitrites, unlike unprocessed meat.
Identification: Look for short ingredient lists that only name the meat itself. Whole cuts from the butcher counter are generally a safe bet.
Proper Handling: Because it lacks preservatives, unprocessed meat requires careful handling, including immediate refrigeration or freezing, to prevent spoilage.
Health Benefits: Choosing unprocessed meat can reduce your intake of sodium and potentially harmful chemical preservatives often found in processed varieties.

Defining Unprocessed Meat

At its core, unprocessed meat refers to muscle meat from a mammalian, avian, or aquatic animal that has not been chemically modified. This means it has not been treated with salting, curing, fermenting, or smoking to enhance its flavor or extend its shelf life. While the term 'processed' can be broad, and nearly all food undergoes some level of handling, the key distinction for meat is the addition of chemical preservatives, nitrates, or excessive sodium. Minimally processed actions like cutting, slicing, or freezing a fresh, unseasoned cut are generally not enough to classify it as processed.

Examples of Truly Unprocessed Meat

For those seeking the purest forms of meat, focusing on fresh, whole cuts is the best strategy. These include:

Fresh Cuts of Steak, Pork, or Lamb: A sirloin steak, pork tenderloin, or lamb chop that comes straight from the butcher without any added marinades or seasonings is considered unprocessed. The primary alteration is simply the cut itself.
Whole Poultry: A whole chicken or turkey, or individual pieces like fresh chicken breasts or thighs, are unprocessed, provided they have not been injected with solutions or marinated.
Fresh Fish Fillets: Unseasoned fish fillets, whether salmon, cod, or tuna, are unprocessed. Freezing is also acceptable as a preservation method without rendering it processed.
Plain Ground Meat: Minced beef, pork, or turkey is typically considered minimally processed, as the only step is grinding the meat. The key is ensuring no additional flavorings, preservatives, or high salt content are added to the mixture.
Organ Meats and Offal: These parts of the animal, such as liver, heart, or kidney, are unprocessed when sold fresh and unaltered.
Venison and Other Game Meats: These are often very lean and unprocessed, especially if sourced directly from a hunter or a reputable supplier who freezes the meat without additives.

The Difference Between Unprocessed and Processed

The line between unprocessed and processed meat can become blurry, but it's important to understand where that line is drawn. The most significant concern with processed meat is the addition of chemical preservatives, specifically nitrates and nitrites, which have been linked to health risks. Curing is a major indicator of processing, as is smoking and salting.

Comparison of Meat Types


Feature	Unprocessed Meat	Heavily Processed Meat
Preparation	Whole cuts, mechanically cut or ground without additives.	Altered via curing, smoking, salting, or fermentation.
Preservation	Typically refrigerated or frozen.	Chemically preserved with nitrates, nitrites, and sodium.
Examples	Fresh steak, chicken breast, ground beef (plain), fish fillet.	Bacon, sausages, hot dogs, deli meats, beef jerky, ham.
Ingredients	A single item (e.g., beef, chicken) with minimal or no added ingredients.	Often includes multiple ingredients like flavorings, binders, and fillers.
Nutrition	Naturally rich in protein, vitamins, and minerals.	High in sodium, saturated fat, and potentially unhealthy additives.
Appearance	Recognizable as a whole piece of muscle tissue or plain ground meat.	Can be reformed or molded (e.g., hot dogs), uniform in appearance.

How to Choose Unprocessed Meat at the Store

Making healthy choices at the grocery store requires a sharp eye. Here are some key tips:

Read the Ingredients List: The simplest way to tell if meat is unprocessed is by checking the label. For a fresh chicken breast, the ingredients should only be "chicken." Avoid products with long lists of chemicals, nitrates, or added flavorings.
Look for Whole Cuts: Opt for fresh, whole cuts of meat from the butcher counter instead of pre-packaged, reformed products like nuggets or patties with added ingredients.
Inspect the Color and Texture: Unprocessed meat should have a natural color and firm texture. Discoloration, sliminess, or a grayish hue can be signs of spoilage.
Buy from a Reputable Source: Shopping at a trusted butcher or a grocery store with high-quality standards can provide peace of mind regarding the sourcing and handling of the meat.
Be Wary of "Natural" Labels: Some products labeled "natural" may still contain natural preservatives, like celery powder, which still act as a source of nitrates. Check the ingredients list to be sure.

Storing Unprocessed Meat Properly

Because unprocessed meat lacks preservatives, proper storage is crucial to prevent spoilage and bacterial growth.

Refrigerate Immediately: As soon as you bring unprocessed meat home, place it in the refrigerator at a temperature between 32°F (0°C) and 40°F (4°C).
Use or Freeze Promptly: Unprocessed meat has a shorter shelf life than its processed counterparts. Use fresh meat within a few days or freeze it in an airtight container to preserve its quality and prevent freezer burn. Freezing does not render it processed.
Avoid Cross-Contamination: Store raw meat away from other foods to prevent cross-contamination. Use separate cutting boards and utensils for raw and cooked meat.

Conclusion: The Path to Healthier Meat Choices

Choosing unprocessed meat is a significant step toward a healthier lifestyle. By understanding the key differences—primarily the absence of chemical curing, smoking, and additives—you can make more informed decisions at the grocery store. Opting for fresh, whole cuts like steak, chicken breast, or fish and checking the ingredient labels are the most reliable methods. While some mechanical processing like grinding and freezing is necessary, it is the chemical alteration that truly defines processed meat. Making these mindful choices can lead to a diet lower in sodium and potentially harmful preservatives, while providing high-quality, nutrient-rich protein.

To learn more about the risks associated with processed meat and healthier eating, consider visiting resources like the American Institute for Cancer Research.

Frequently Asked Questions

Plain ground meat with no additives or flavorings is generally considered minimally processed, not heavily processed. However, if preservatives or extra salt are added, it is processed. Always check the ingredients list.

No, freezing a cut of meat is a physical preservation method, not a chemical one. As long as no additives or seasonings were applied before freezing, the meat is still considered unprocessed.

The vast majority of deli meats are processed through curing or salting to extend their shelf life. While some are less processed than others, such as whole cuts of turkey breast, they are still considered processed due to the cooking and preservation methods.

Organic or grass-fed labels refer to how the animal was raised and fed, not how the meat was processed. A piece of organic, grass-fed beef is unprocessed, but an organic, cured sausage is still processed.

Curing is a preservation method that typically uses a mixture of salt, sugar, and nitrates or nitrites to preserve meat and change its color and flavor. While salting is a form of preservation, the specific chemical process of curing with nitrates is a key indicator of processed meat.

No, bacon is a heavily processed meat. It is made from pork belly that has been cured with salt, sugar, and nitrates or nitrites, and is often smoked.

Processed meat consumption has been linked to an increased risk of colorectal cancer, heart disease, and diabetes. These risks are often attributed to the high levels of sodium, saturated fat, and chemical preservatives like nitrates.