Which is more unhealthy, beef or pork?

October 29, 2025 •

4 min read

According to the World Health Organization, processed meats like bacon and sausage are classified as Group 1 carcinogens, known to cause cancer. When deciding which is more unhealthy, beef or pork, the answer is nuanced, depending less on the animal itself and more on the specific cut, preparation, and whether it has been processed.

Quick Summary

This comparison evaluates beef versus pork based on nutritional content, processing, and cooking methods. Key factors like fat content, vitamins, and how the meat is prepared are examined to determine which option is better for health.

Key Points

Processing is the biggest risk factor: Heavily processed meats (like bacon and sausage) are far less healthy than their unprocessed counterparts, regardless of whether they are beef or pork.
Lean cuts are healthier: Opting for lean cuts, such as beef sirloin or pork tenderloin, minimizes saturated fat intake.
Cooking method matters: High-temperature cooking, like grilling or frying, can create harmful compounds; lower-temperature methods are safer.
Different nutritional strengths: Beef is higher in iron and Vitamin B12, while pork is richer in thiamine (B1) and Vitamin B6.
Moderation is key: To mitigate potential health risks, it is best to consume red meat in moderation as part of a varied diet.
Unprocessed beats processed: When choosing between fresh beef or fresh pork, the risks are lower and the choice comes down to specific nutritional goals and preferences.

The Nuanced Answer: A Matter of Cut, Not Species

For years, a simple question has persisted: which is more unhealthy, beef or pork? The reality is far more complex than one meat being universally better than the other. Both are classified as red meats and, when consumed in excessive amounts, have been linked to health issues, particularly for processed varieties. However, the health impact depends heavily on specific factors, including the cut of meat, its processing, and the cooking method used. For example, a lean pork tenderloin can be a significantly healthier option than a fatty cut of beef, and a heavily processed pork product like bacon poses a different set of risks than unprocessed steak.

Unprocessed vs. Processed Meat: The Defining Factor

One of the most critical distinctions is the difference between unprocessed and processed meat. Processed meats, which include items like ham, bacon, sausages, and hot dogs, are meats that have been transformed through salting, curing, fermenting, smoking, or other processes to enhance flavor or improve preservation.

Processed Meats: The World Health Organization's International Agency for Research on Cancer (IARC) classifies processed meats as Group 1 carcinogens, meaning there is strong evidence they cause cancer, particularly colorectal cancer. The higher health risk is attributed to compounds formed during processing, such as nitrites, nitrates, and higher levels of sodium.
Unprocessed Red Meats: The IARC classifies unprocessed red meat (which includes beef and pork) as a Group 2A carcinogen, or “probably carcinogenic to humans”. This classification is based on more limited evidence than for processed meats, and the overall risk is considered lower, especially when intake is moderate. The takeaway is clear: limiting processed varieties of either beef or pork is a major step toward healthier eating.

Nutritional Breakdown: How Beef and Pork Compare

Beyond processing, the nutritional profiles of beef and pork offer different benefits. Here's a look at some key components:

Fat and Cholesterol

Lean cuts of pork, such as tenderloin, can be surprisingly low in saturated fat, sometimes even leaner than some beef cuts. However, other cuts like pork belly or ribs are very high in saturated fat. The fat profile also differs. Beef, particularly grass-fed, has a better ratio of omega-3 to omega-6 fatty acids, which is beneficial for reducing inflammation. Some studies also indicate beef may have slightly higher cholesterol than pork, though this depends heavily on the specific cut.

Vitamins and Minerals

Both meats are excellent sources of high-quality protein and several micronutrients, but each has its strengths:

Beef: An outstanding source of Vitamin B12 and heme iron, which are crucial for energy metabolism and preventing anemia. It also contains high levels of zinc.
Pork: Notably richer in thiamine (Vitamin B1) than beef and a good source of Vitamin B6 and selenium.


Feature	Beef	Pork
Fat Content	Highly variable; fattier cuts have more saturated fat. Grass-fed varieties have a better omega-3/6 ratio.	Highly variable; tenderloin is very lean, while belly is very fatty. Lower overall omega-3s.
Cholesterol	Can be slightly higher in cholesterol than comparable pork cuts.	Can be slightly lower in cholesterol than comparable beef cuts.
Heme Iron	Significantly higher content, more easily absorbed by the body.	Good source, but less abundant than in beef.
Vitamin B12	Superior source, critical for neurological health and blood cell formation.	Good source, but not as concentrated as in beef.
Thiamine (B1)	Contains less thiamine than pork.	Excellent source, supporting energy conversion.
Processing Risks	Processed beef (like some deli meats and jerky) is linked to cancer and heart disease due to nitrates and sodium.	Processed pork (bacon, ham, sausage) is explicitly classified as carcinogenic.

How Your Cooking Method Can Increase Health Risks

Another crucial factor in the health equation is how the meat is cooked. High-temperature cooking, such as grilling, barbecuing, or frying, can create harmful compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These compounds can damage DNA and potentially increase cancer risk. This risk applies to both beef and pork. Healthier cooking methods include baking, broiling, and stewing at lower temperatures.

Conclusion: Making Informed, Moderate Choices

Ultimately, labelling either beef or pork as definitively "more unhealthy" is an oversimplification. Both can be part of a healthy diet if consumed in moderation, prioritizing lean, unprocessed cuts. The greatest health risks associated with either animal come from processed versions (like bacon, ham, and sausage) and cooking methods that char the meat. For optimal health, focus on a varied diet that includes lean, unprocessed meats, along with plenty of fish, poultry, and plant-based proteins. When preparing beef or pork, opt for lower-temperature cooking methods to minimize the formation of carcinogenic compounds.

Harvard Health offers more insight into the health impacts of red meat consumption and processing.

Frequently Asked Questions

No, bacon is heavily processed pork with high levels of sodium, nitrates, and saturated fat, making it less healthy than an unprocessed steak, especially a lean cut.

The amount of saturated fat depends on the specific cut. Some lean cuts of pork, like tenderloin, can be lower in saturated fat than fatty cuts of beef, like a ribeye steak.

Lean cuts of both meats can be healthy options. Some lean pork cuts may be slightly lower in saturated fat, but lean beef offers more iron and Vitamin B12.

Processed meat contains additives like nitrites and high levels of sodium for preservation and flavor. Studies link processed meat intake to higher risks of certain cancers and cardiovascular disease.

Yes, cooking either meat at high temperatures, such as grilling or charring, can produce carcinogenic compounds called HCAs and PAHs, increasing health risks.

Health experts generally recommend limiting red meat consumption to no more than a few servings per week, focusing on unprocessed, lean cuts when you do.

Beef is a significantly better source of heme iron, which is the type of iron that is more easily absorbed by the body.