What Meat Isn't Processed Meat? Understanding the Difference

January 1, 2026 •

4 min read

According to the World Health Organization, processed meat has been classified as a Group 1 carcinogen, highlighting the importance of understanding which meats fall into this category and which do not. Learning to distinguish unprocessed options is crucial for making informed dietary choices.

Quick Summary

This article explores the key differences between processed and unprocessed meat, providing clear definitions and specific examples. It explains preservation methods used and offers guidance on how to identify and select minimally processed options for a healthier diet.

Key Points

Definition of processed meat: Processed meat is transformed through salting, curing, fermenting, smoking, or adding chemical preservatives to enhance flavor or preservation.
Unprocessed meat examples: Includes fresh or frozen cuts of beef, pork, lamb, chicken, and fish that have not been preserved with additives.
How to identify unprocessed meat: Look for simple ingredient lists on labels, ideally showing only the meat without added salts, nitrates, or flavorings.
Processing extends shelf life: A key characteristic of processed meat is its significantly longer shelf life compared to fresh, unprocessed options.
Health concerns with processed meat: Consuming high amounts of processed meat is associated with increased health risks, including certain cancers.
Focus on whole cuts and home cooking: Buying whole cuts of meat and preparing them at home allows you to control the ingredients and avoid unnecessary additives.
Plant-based proteins are an alternative: Incorporating plant-based proteins like beans and lentils can be a healthy way to reduce overall meat consumption.

The question of what constitutes processed versus unprocessed meat is a common one, fueled by an increasing public interest in healthier eating and concerns about additives. A meat is generally defined as processed if it has been transformed through methods like salting, curing, fermenting, smoking, or adding preservatives to extend its shelf life or alter its flavor. Unprocessed meat, in contrast, refers to fresh cuts that have undergone minimal changes, such as cutting or grinding, without the addition of chemicals or additives.

Unprocessed and Minimally Processed Meat

Unprocessed meat is essentially any meat that remains in its whole, fresh state. This can include raw or frozen cuts that have only been minimally altered for packaging. The key is the absence of chemical preservatives and flavoring agents.

Here are some common examples:

Fresh cuts of meat: Steaks, roasts, and chops from beef, pork, or lamb. These are typically sold raw and require cooking before consumption.
Whole poultry: A whole chicken or turkey is unprocessed. Even individual pieces, like chicken breasts, thighs, or wings, are considered unprocessed if they haven't been pre-seasoned or brined with additives.
Fresh fish and seafood: Raw, fresh, or frozen fish fillets, shrimp, scallops, and crab are excellent examples. Avoid options that are pre-marinated, breaded, or canned.
Ground meat: Minced beef, pork, or turkey is typically minimally processed, as long as it contains only the ground meat itself without added flavorings or fillers. Checking the ingredient label is always a good practice.
Game meat: Venison, duck, and other wild-caught meats are naturally unprocessed, provided they are not cured or smoked later.

The Labeling Landscape: What to Look For

When shopping, the product label is your best tool for identifying unprocessed options. Look for products with a simple ingredient list, ideally listing only the meat itself. Phrases like "fresh," "raw," or "100% pure" are good indicators. Be wary of terms like "cured," "smoked," "salted," or lists of chemical-sounding ingredients. Some products labeled "nitrate-free" might still be processed using natural sources of nitrates like celery powder.

Processed vs. Unprocessed Meat: A Comparison

To highlight the differences, here is a comparison table outlining the key characteristics of processed and unprocessed meat options.


Feature	Unprocessed Meat	Processed Meat
Preparation	Minimal: cut, ground, or frozen. No added chemicals.	Significant: salted, cured, smoked, fermented, canned, or dried.
Preservation	Primarily refrigeration or freezing.	Chemicals (nitrates/nitrites), salts, and preservatives.
Flavor	Natural, depending on the cut and cooking method.	Altered and enhanced by additives and preservation techniques.
Shelf Life	Shorter, requires immediate refrigeration or freezing.	Significantly longer due to preservation methods.
Examples	Fresh steak, chicken breast, fish fillets, ground beef.	Bacon, sausages, hot dogs, deli meats, jerky.
Health Considerations	Generally seen as a healthier option, depending on cooking method.	Associated with increased risks of chronic diseases, particularly with high intake.

Making Healthier Meat Choices

For those looking to reduce their intake of processed meat, several strategies can help you make healthier choices:

Choose whole cuts: Prioritize whole cuts of meat and poultry over pre-packaged, pre-seasoned, or cured products.
Cook at home: Cooking from scratch gives you full control over the ingredients. You can season with natural herbs and spices instead of relying on chemical additives.
Opt for plant-based proteins: Consider incorporating more plant-based protein sources like beans, lentils, and tofu into your diet, particularly if reducing meat consumption is a goal.
Check ingredient lists: Always read the labels, especially on ground meat or poultry products. Look for simple ingredients and avoid those with added nitrates, nitrites, or other preservatives.
Be mindful of cooking methods: High-temperature cooking, such as grilling or frying, can create carcinogenic compounds in meat, regardless of whether it was processed or unprocessed initially. Healthier cooking methods include baking, roasting, and stewing.

Conclusion

Understanding what meat isn't processed meat is fundamental for making conscious decisions about your diet. While minimally processed meats like fresh chicken, fish, and plain ground beef can be part of a healthy diet, it's wise to limit intake of meats preserved through curing, smoking, or other chemical means. By focusing on whole, unprocessed options and controlling your cooking methods, you can enjoy meat as a part of a balanced and nutritious eating plan. For more information on dietary recommendations, the Canadian Cancer Society provides guidance on limiting red and processed meat intake.

Lists of Unprocessed Meats

Fresh and Minimally Processed Options

Fresh chicken breast, thighs, and drumsticks
Whole turkeys or turkey cutlets
Beef steaks, roasts, and unseasoned ground beef
Pork loin, tenderloin, and fresh chops
Lamb chops and ground lamb
Fresh fish fillets (e.g., salmon, cod, tuna)
Shrimp, lobster, and scallops (unseasoned)
Game meats like venison and duck

Processed Meats to Limit

Bacon (cured and smoked)
Sausages and hot dogs
Deli and luncheon meats (ham, turkey, roast beef slices)
Salami and pepperoni
Corned beef and beef jerky
Pâté and some meat spreads
Canned meats (like spam or corned beef)
Pre-breaded or pre-seasoned chicken tenders and nuggets

Frequently Asked Questions

The key difference is the preservation method. Processed meat has been preserved using methods like salting, curing, or smoking, while unprocessed meat is fresh meat that has not been treated with any chemical additives.

Plain ground beef is generally considered minimally processed, as it has only been ground. However, if flavorings, preservatives, or fillers are added, it falls into the processed category. Always check the ingredient list.

Yes, deli and luncheon meats are considered processed, regardless of whether they are made from red meat (like ham or roast beef) or white meat (like turkey or chicken). They are typically cured, salted, or contain preservatives.

Meats labeled "nitrate-free" can still contain nitrates from natural sources, such as celery powder. The product is still processed, and the long-term health impact of natural nitrates is still under research. Checking the full ingredient list is important.

Yes, traditional preservation methods like curing and smoking are forms of processing. While you can make them at home, these methods fundamentally alter the meat and add the very elements (like salt and nitrates) that define it as processed.

No, cooking unprocessed meat at home does not make it processed in the same way. However, high-temperature cooking methods like grilling or frying can produce harmful compounds, so choosing healthier methods like roasting or stewing is recommended.

Great alternatives include fresh cuts of poultry and fish, plant-based proteins like beans, lentils, and tofu, as well as eggs and dairy products. Focusing on whole, unprocessed foods is a key strategy.