What meats can I eat that aren't processed? A Guide to Healthy Choices

October 5, 2025 •

4 min read

According to a 2015 analysis by the International Agency for Research on Cancer (IARC), processed meat is a Group 1 carcinogen, which has convincing evidence that it causes cancer. For those seeking a healthier diet, this raises a crucial question: what meats can I eat that aren't processed and still provide high-quality protein and nutrients?

Quick Summary

This guide provides a comprehensive list of unprocessed meat options, from fresh poultry and fish to lean red meats and game. It covers how to identify minimally processed foods, explains the health benefits of choosing them, and offers practical tips for shopping and healthy preparation.

Key Points

Choose Whole Proteins: Prioritize fresh or frozen cuts of poultry, fish, and red meat over cured, smoked, or salted products.
Read the Ingredients: True unprocessed meat has a single ingredient—the meat itself—without added preservatives, salts, or flavorings.
Opt for Leaner Cuts: Select leaner options like chicken breast, fish, and pork tenderloin to minimize saturated fat intake.
Diversify Your Protein: Incorporate a mix of different unprocessed meats, including seafood, poultry, and lean red meats, for a balanced diet.
Cook at Home: Preparing your own meat allows you to control seasoning and fat, avoiding the high levels found in processed options.
Explore Nutritious Options: Don't overlook nutrient-dense organ meats or lean game meats for added vitamins and minerals.
Focus on Healthy Prep: Use cooking methods like baking, broiling, or sautéing with healthy fats instead of high-temp grilling.

Understanding the Difference: Processed vs. Unprocessed Meat

Navigating the grocery store for healthy protein can be challenging, but a key distinction to understand is the difference between processed and unprocessed meat. Processed meat is any meat that has been transformed through methods like salting, curing, fermentation, or smoking to enhance flavor or improve preservation. Examples include bacon, ham, sausage, hot dogs, and most deli slices. These processes often add high levels of sodium, fat, and preservatives like nitrates and nitrites, which are associated with increased health risks.

In contrast, unprocessed meat is essentially muscle meat that has undergone minimal alteration. This includes fresh or frozen cuts that may have been mechanically processed (e.g., sliced or minced) but do not contain chemical additives. Focusing on these wholesome options can help you reduce your intake of potentially harmful additives and high sodium levels.

Wholesome, Unprocessed Meat Choices

Fortunately, a wide variety of delicious and healthy meats are available that are completely unprocessed. Here are some of the best choices for building a balanced diet:

Poultry

Poultry is a lean protein powerhouse and a staple in many healthy diets. When purchasing, look for fresh or frozen, skinless options to minimize saturated fat content.

Chicken: Breast, thighs, and drumsticks are all excellent options. Opt for free-range or organic for potentially higher nutritional quality.
Turkey: Similar to chicken, turkey breast is a very lean, high-protein choice. Ground turkey is a great alternative to ground beef in many recipes.
Duck and Game Birds: These offer a different flavor profile and can be found unprocessed at specialty stores or butchers.

Fish and Seafood

Seafood is rich in protein and often contains heart-healthy omega-3 fatty acids, especially oily fish. It’s recommended to eat fish at least twice a week.

Fatty Fish: Salmon, mackerel, herring, and sardines are packed with omega-3s.
White Fish: Cod, halibut, and snapper are lean, low-calorie options.
Shellfish: Shrimp, scallops, and crab are great sources of protein and other minerals.
Canned Fish: Canned tuna or salmon, packed in water, can also be a healthy, unprocessed choice, but check labels for added salt.

Lean Red Meats

While often debated, lean cuts of red meat can be part of a healthy diet in moderation. The key is to choose the leanest possible cuts and prepare them healthfully.

Beef: Eye of round, sirloin, and flank steak are leaner choices. Grass-fed beef often contains more beneficial fatty acids.
Pork: Pork tenderloin is a surprisingly lean cut with a similar fat profile to skinless chicken breast.
Lamb: Lean lamb, such as loin chops or leg of lamb, can also be enjoyed in moderation.
Game Meats: Venison and bison are naturally lean and can offer unique flavors.

Organ Meats

Though less common, organ meats like liver, heart, and kidney are among the most nutrient-dense foods available. A small serving can provide a significant boost of vitamins and minerals.

How to Shop for Unprocessed Meat

Becoming a savvy shopper is crucial for ensuring you bring home genuinely unprocessed meat. Here are some tips to help:

Read the Label: The best indicator is a simple ingredient list. Unprocessed meat should have only one ingredient: the meat itself. Avoid products with added sodium solutions, marinades, or preservatives.
Shop the Perimeter: Grocery store layouts typically place fresh produce, meat, dairy, and fish around the edges. This is where you'll find the least processed options.
Check Freshness Indicators: Look for vibrant color and firm texture. Avoid packages with excess liquid or a grayish hue.
Build a Relationship with Your Butcher: A good butcher can provide specific, custom cuts and answer questions about the sourcing of their meat.

Unprocessed vs. Processed Meat: A Comparison


Feature	Unprocessed Meat	Processed Meat
Preparation	Minimally altered (fresh, frozen, ground)	Cured, salted, smoked, dried, or canned
Additives	Generally none, though some ground meat may have small amounts of added solution	Contains preservatives (nitrates, nitrites), high sodium, and flavorings
Sodium Content	Low	High
Health Risks	In moderation, generally low risk, providing essential nutrients	Linked to higher risk of certain cancers, heart disease, and diabetes
Fat Content	Varies by cut, but lean options are readily available	Often higher in saturated fat
Example	Fresh chicken breast, sirloin steak, salmon fillet	Bacon, sausage, hot dogs, deli ham

Healthy Cooking with Unprocessed Meat

Once you've chosen your unprocessed meats, preparing them in a healthy way is the next step. Simple cooking methods bring out natural flavors without adding unnecessary fat or salt.

Use Healthy Fats: Cook with healthy oils like olive or avocado oil.
Flavor with Herbs and Spices: Season your meat with fresh herbs, garlic, onions, and spices instead of pre-packaged rubs or marinades.
Bake, Broil, or Roast: These methods don't require much added oil and allow excess fat to drip away.
Grill with Caution: While grilling can be healthy, avoid charring your meat, as high-temperature cooking can produce carcinogens.
Prioritize Food Safety: Always cook poultry and ground meats to their proper internal temperatures to ensure safety.

For delicious inspiration, you can find a wide variety of unprocessed meat recipes online, such as those featured on EatingWell for heart-healthy meat meals.

Conclusion

Making the switch to unprocessed meats is one of the most impactful changes you can make for your nutritional health. By choosing fresh or frozen options like poultry, fish, and lean red meat, you can enjoy a high-protein diet without the added sodium, saturated fats, and chemical preservatives found in processed alternatives. It all starts with becoming a more mindful shopper by reading labels and using simple, healthy cooking techniques. This allows you to regain control over your diet, one delicious, wholesome meal at a time.

Source: NHS Meat in Your Diet Guide

Frequently Asked Questions

Processed meat is any meat that has been preserved by salting, curing, smoking, fermentation, or other chemical processes to enhance flavor or prolong shelf life. This includes products like bacon, ham, sausage, and hot dogs.

Most fresh meats are considered unprocessed, but you should always check the label. Some fresh meat, particularly ground meat or pre-marinated cuts, may contain added sodium or other ingredients. A truly unprocessed cut will have only one ingredient listed.

Not necessarily. Most frozen meat, including poultry, fish, and red meat, is minimally processed and considered unprocessed as long as it has no added preservatives or seasonings. Always check the packaging for a simple ingredient list.

Ground beef is generally considered unprocessed, but the quality can vary. The FDA specifies the lean-to-fat ratio (e.g., 93% lean, 7% fat) on the label. Some ground meats, especially pre-made patties, might contain additives, so reading the ingredients is always a good practice.

No. While there are stronger health concerns linked to processed meat, unprocessed red meat (like fresh beef and pork) can be part of a healthy diet in moderation. Leaner cuts are preferable due to lower saturated fat content.

Instead of pre-packaged deli meat, opt for leftover home-cooked roast meat, slices of grilled chicken or turkey, canned tuna or salmon, or even hard-boiled eggs for sandwiches and salads.

Experts suggest limiting your intake of processed meat. Eating it occasionally is generally considered acceptable, but it should not be a regular or daily part of your diet. Basing your diet on whole, fresh foods is the healthiest approach.