Which Cuts of Pork Are Red Meat, and Why?

December 24, 2025 •

5 min read

According to the U.S. Department of Agriculture (USDA), all pork is classified as red meat, a fact that surprises many who grew up hearing it called 'the other white meat'. This scientific classification is based on the level of myoglobin, an oxygen-binding protein, within the muscle tissue, not on its visual color after cooking. This guide explains which cuts of pork are red meat and how to navigate the nutritional differences.

Quick Summary

This article explores the scientific and culinary distinction of pork as red meat, focusing on the role of myoglobin in determining its color and classification. It compares different cuts, details their nutritional profiles, and offers tips for healthy cooking. The content clarifies why pork remains a red meat despite its lighter appearance and past marketing campaigns.

Key Points

All Pork is Red Meat: Scientifically, all pork is classified as red meat by the USDA, based on myoglobin content, not cooked appearance.
Myoglobin Determines Color: The amount of myoglobin, an oxygen-binding protein in muscle, determines the redness of the meat.
Cut Varies by Muscle Use: The specific cut of pork influences its color and fat content; more-used muscles have higher myoglobin.
Tenderloin is the Leanest: Cuts like pork tenderloin are exceptionally lean, with low myoglobin, while shoulder and belly are fattier with higher myoglobin.
Nutritional Value Varies: While all pork is red meat, the nutritional profile differs significantly between cuts, affecting fat and calorie levels.
Choose Healthy Cooking Methods: Opt for grilling, roasting, or baking, especially for leaner cuts, to create healthier meals.
Moderation is Key for Fat: Fattier cuts like pork belly are delicious but best enjoyed in smaller portions due to their higher fat and calorie content.
Origin of the "White Meat" Slogan: The popular slogan was a marketing strategy from the 1980s and is not a scientific classification.

The Scientific Basis for Pork as Red Meat

For decades, the phrase "Pork. The other white meat" successfully positioned certain cuts as a healthy, lean alternative to beef. However, from a scientific and nutritional perspective, all pork is technically classified as red meat. This is because pigs are classified as livestock, and the meat from livestock, including beef and lamb, is defined as red meat. The key determinant is myoglobin, a protein responsible for holding oxygen in muscle cells and, consequently, giving meat its color. While pork has less myoglobin than beef, it has significantly more than chicken or fish, which are true white meats.

Myoglobin content, and therefore the redness of the meat, can vary depending on several factors, such as the animal's age, species, and the muscle's activity level. In general, cuts from muscles that are used more frequently have higher myoglobin content and are darker. This explains why some cuts of pork, like the tenderloin, appear much lighter than others, such as the shoulder or leg.

Myoglobin and Color Variation in Pork Cuts

The color of raw pork can range from pale grayish-pink to a darker, more reddish hue, depending on the myoglobin concentration. The location of the muscle on the pig directly influences how much it is exercised, which impacts its myoglobin level and, ultimately, its color. This is why you see visual differences in the meat even within the same animal.

Pork Tenderloin: This long, narrow cut is from a muscle that is barely used, resulting in very low myoglobin content. It appears pale pink to whitish when raw and cooks to a very light, almost white, color. It is exceptionally lean and tender.
Pork Loin: A larger cut from the back of the pig, the loin is still quite lean but has a slightly higher myoglobin level than the tenderloin. Raw pork loin is typically a grayish-pink color.
Pork Shoulder (Boston Butt and Picnic Shoulder): These cuts come from the heavily-muscled shoulder and contain more fat and connective tissue, in addition to higher myoglobin levels. They are darker than loin cuts and are best suited for slow-cooking methods.
Pork Belly: Famous for its use in bacon, pork belly is the fattiest cut and contains a higher amount of myoglobin, contributing to its rich flavor profile.
Ham (from the Leg): The hind leg muscles are well-exercised, giving them a darker reddish color and a higher myoglobin count, even before curing.

A Comparative Look at Popular Pork Cuts


Feature	Pork Tenderloin	Pork Loin	Pork Shoulder	Pork Belly
Classification	Red Meat (Scientifically)	Red Meat (Scientifically)	Red Meat (Scientifically)	Red Meat (Scientifically)
Appearance (Raw)	Pale pink/Whitish	Grayish-pink	Darker red/pink	Layered fat and red meat
Myoglobin Content	Low	Medium	High	High
Fat Content	Very Lean	Low	High	Very High
Cooking Method	Quick cooking: roasting, searing, grilling	Roasting, grilling, slicing for chops	Slow-cooking: braising, shredding	Slow-roasting, curing, crisping
Best For	Fast dinners, medallions	Roasts, center-cut chops	Pulled pork, carnitas	Bacon, crackling, ramen toppings

Nutritional Differences and Health Considerations

Even though all pork is classified as red meat, the nutritional profile varies drastically between cuts. Leaner cuts, like tenderloin, are comparable in fat content to skinless chicken breast, making them a good source of high-quality protein. Fattier cuts, such as pork belly and shoulder, contain more saturated fat and should be consumed in moderation, especially if health guidelines recommend limiting red meat intake.

Pork is an excellent source of essential vitamins and minerals, including B vitamins (B1, B6, B12), iron, and zinc. Heme iron, the type found in red meat, is more easily absorbed by the body than the non-heme iron found in plant sources. To maximize the health benefits, choosing lean cuts and using healthy cooking methods like roasting, grilling, or baking is recommended.

Conclusion

While the culinary world may refer to lighter-colored cuts of pork as 'white meat,' the scientific and official classification from bodies like the USDA dictates that all pork is red meat due to its myoglobin content. The specific cut, whether it's the very lean tenderloin or the rich and fatty belly, will determine its physical appearance and nutritional makeup. Understanding these differences allows consumers to make informed choices that align with their culinary goals and health considerations. When in doubt, remember that a cut's raw appearance is the best indicator of its relative myoglobin and fat content, not a marketing slogan.

Cooking Tips for Different Pork Cuts

For Lean Cuts (Tenderloin, Loin Chops): Cook quickly to avoid drying out the meat. Marinating can add flavor and moisture. Aim for an internal temperature of 145°F for optimal tenderness and safety.
For Fattier Cuts (Shoulder, Belly): These cuts thrive with low and slow cooking, which breaks down the connective tissue and renders the fat, resulting in incredibly tender meat. Use a slow cooker, smoker, or oven for best results.
Pairing Flavors: Pork pairs well with a variety of flavors. Lighter cuts go well with fruit sauces (apple, pear), while fattier cuts complement robust, spicy, and smoky flavors.

The Origin of the “Other White Meat” Slogan

The famous marketing campaign was a strategic move by the National Pork Board in the 1980s to address consumer concerns about fat and cholesterol. The goal was to reposition pork as a leaner, healthier alternative to other meats. The campaign was highly successful, cementing the 'white meat' association in many people's minds despite the official USDA classification.

Healthy Preparation and Sourcing

To ensure a healthier meal, consider methods like grilling, roasting, or baking, which allow excess fat to drip away. When shopping, look for organic or pasture-raised pork, which often has a better nutritional profile, including higher omega-3 fatty acids. This provides a cleaner and more nutritious product.

The Bottom Line

Ultimately, the 'red meat' classification of pork is a technical one based on science. What matters for your health is the specific cut and how you prepare it. Enjoying leaner cuts more frequently and reserving fattier ones for occasional treats can help maintain a balanced diet.

Expert Opinions

According to nutritional experts, while red meat consumption is often linked to certain health risks, lean red meat can be part of a healthy diet in moderation. For pork, this means choosing leaner cuts and avoiding high-heat cooking methods that may produce harmful compounds.

Frequently Asked Questions

All pork is classified as red meat because pigs are considered livestock, and scientifically, the meat from all livestock is defined as red meat. The classification is based on myoglobin levels, not the color of the cooked meat.

Myoglobin is an iron-containing protein in muscle tissue that binds and stores oxygen, giving meat its characteristic red color. The varying myoglobin levels in different pork muscles determine if a cut is darker, like the shoulder, or paler, like the tenderloin.

The leanest cuts of pork include the tenderloin, pork loin, and center-cut pork chops. These cuts are low in fat and comparable to skinless chicken breast nutritionally.

Pork has a lower myoglobin content compared to other red meats like beef and lamb. When pork is cooked, the myoglobin denatures and turns a lighter color, a change that happens with all meat, but is more noticeable in pork due to its lower initial myoglobin concentration.

Culinary traditions sometimes refer to pork tenderloin as white meat due to its pale color. However, scientifically and officially, it is a red meat because it comes from a mammal and contains more myoglobin than poultry.

Fattier cuts of pork, which have higher myoglobin and more fat marbling, include pork shoulder (Boston butt), ribs, and pork belly.

Leaner cuts like tenderloin and loin chops are best cooked with quick methods such as grilling, searing, or roasting to an internal temperature of 145°F to maintain moisture and tenderness.