What Meats Are Considered White Meat?

November 30, 2025 •

3 min read

According to the USDA, a meat's classification as white or red depends primarily on its myoglobin content, an iron-carrying protein found in muscle tissue. So, what meats are considered white meat? Primarily, poultry and fish, though culinary and nutritional definitions can sometimes differ.

Quick Summary

The classification of meat as white or red is based on myoglobin levels. Poultry like chicken and turkey, and most fish and seafood, are generally considered white meat due to their lower myoglobin content. This contrasts with red meat from mammals like beef and pork, which have higher myoglobin levels.

Key Points

Low Myoglobin is Key: White meat is defined by low levels of myoglobin, an oxygen-storing protein that gives meat its red color.
Poultry and Fish are Primary Examples: Common white meats include chicken and turkey breast, as well as most types of fish and seafood.
Pork is Scientifically Red Meat: Despite marketing, the USDA classifies all pork as red meat because it comes from a mammal and has a higher myoglobin content than poultry.
Cooking Method Matters: The health benefits of white meat can be negated by unhealthy cooking methods, such as deep frying, regardless of lower fat content.
Nutritional Differences Exist: White meat is often lower in saturated fat, while red meat provides more iron and B-vitamins; both are important parts of a balanced diet.

Defining White Meat: The Role of Myoglobin

The fundamental distinction between white and red meat comes down to a protein called myoglobin. Myoglobin is responsible for carrying and storing oxygen in muscle cells, and its presence gives meat its color. Muscles that are used for short bursts of activity, like the breast of a domestic chicken, contain less myoglobin and appear paler, thus being classified as white meat. Conversely, muscles used for endurance, like the leg of a cow, have higher myoglobin and appear darker, hence the red meat classification.

Official and Culinary Classifications

It is important to note that definitions can vary. The United States Department of Agriculture (USDA) scientifically classifies all meat from mammals (including pork) as red meat, based on myoglobin content. However, the culinary world and common vernacular may differ. The famous 'Pork: The Other White Meat' campaign from the 1980s played on this ambiguity, even though nutritionally, pork is red meat. Likewise, while ducks and geese are poultry, their meat is dark and often treated as red meat because of the higher myoglobin content in their flight muscles. Seafood is typically a separate category, though it is often colloquially grouped with white meat due to its low myoglobin levels.

A List of Common White Meats

Chicken (Breast and Wings): The most quintessential example of white meat, these cuts have very low myoglobin and are extremely lean.
Turkey (Breast): Similar to chicken breast, turkey breast is a classic white meat choice, offering a lean source of protein.
Fish: The vast majority of fish species are considered white meat. Examples include cod, tilapia, haddock, and catfish. Even fish like salmon, which has a pinkish hue, is nutritionally considered a white meat.
Shellfish: This includes crustaceans and mollusks such as shrimp, crab, lobster, and scallops.
Rabbit: Though a mammal, rabbit meat is often lean and pale, leading to its classification as white meat in many culinary contexts.
Veal: The meat from young cattle is paler than beef and traditionally categorized as white meat in gastronomy.

Comparison of White Meat vs. Red Meat


Feature	White Meat	Red Meat
Myoglobin Content	Low	High
Color (Raw)	Pale, light color	Dark crimson or reddish-brown
Color (Cooked)	Becomes lighter or stays pale	Remains dark or turns brown
Primary Source	Poultry (e.g., chicken, turkey), fish, and seafood	Mammals (e.g., beef, pork, lamb, venison)
Nutritional Profile	Generally lower in saturated fat and cholesterol. High in lean protein.	Often higher in saturated fat and cholesterol. Rich in iron, zinc, and B-vitamins.
Cooking Time	Typically cooks faster.	Often requires longer cooking times.
Texture	Generally leaner, potentially drying out if overcooked.	Can be more flavorful and juicy due to higher fat content.

Health Considerations and Nutritional Value

When considering white meat, it is often touted for its lower saturated fat and calorie content compared to red meat. For example, a skinless chicken breast is an excellent source of lean protein. Many fish are also rich in beneficial omega-3 fatty acids, which are important for heart health.

However, it's crucial to understand that not all white meat is created equal. Dark meat poultry (thighs and legs) has higher fat content than white meat (breast), although still generally less than most red meat. Similarly, the cooking method plays a significant role in the healthfulness of the meal. A deep-fried piece of white meat can be far less healthy than a lean cut of red meat that is grilled or roasted.

Ultimately, a balanced diet is key. Including a variety of protein sources and preparing them in healthy ways is more important than rigidly adhering to a red or white meat diet. For specific health concerns, consulting a nutritionist is always recommended. For more information on dietary choices, the American Heart Association offers valuable resources on healthy eating habits.

Conclusion

In summary, white meat is primarily sourced from poultry (chicken, turkey) and fish, and is defined by its low myoglobin content, which results in a paler appearance. While nutritional and culinary definitions can have some minor disagreements, especially regarding pork and certain poultry, the classification is a useful tool for understanding the different nutritional profiles and cooking characteristics of various meats. Choosing white meat can be a way to reduce saturated fat intake, but a balanced approach to diet and cooking preparation is the most important factor for overall health.

Frequently Asked Questions

The color difference in chicken is due to myoglobin levels. Muscles used for short bursts of activity, like the breast and wings, are white meat. Muscles used for endurance, like the legs and thighs, contain more myoglobin and are therefore dark meat.

Yes, fish is widely considered white meat. This is because fish muscles contain very little myoglobin, leading to a pale color. Some darker-fleshed fish, like tuna, may appear red when raw but are still nutritionally distinct from mammal-based red meat.

From a nutritional and scientific standpoint (as defined by the USDA), pork is a red meat because it comes from a mammal and has more myoglobin than poultry. The 'other white meat' campaign was a marketing effort, not a scientific classification.

The primary factor is the concentration of myoglobin, an iron-containing protein in the muscle tissue. Higher myoglobin levels result in a darker, red color, while lower levels result in a paler, white color.

Not all birds are considered white meat. While chicken and turkey are common examples, birds that use their muscles for sustained activity, like ducks and geese, have higher myoglobin levels, making their meat darker and often classified more closely with red meat.

White meat is often leaner and lower in saturated fat than red meat, which can be beneficial for heart health. However, red meat is a rich source of nutrients like iron and B-vitamins. Both can be part of a healthy diet, and the overall nutritional value depends heavily on the cut and cooking method.

Cooking can change the visual color of meat, but it does not change its fundamental myoglobin-based classification. For example, raw pork is reddish but turns pale when cooked, but it remains scientifically categorized as red meat.