In the context of nutrition, red meat is defined as meat obtained from mammals, including beef, pork, lamb/mutton, veal, and venison. Red meat does not necessarily appear red in color. In culinary contexts, the term red meat is used more loosely to refer to meat that is red when raw. From a nutritional perspective, red meat can be a good source of protein, iron, zinc, and vitamins B1, B2, B6, and B12. However, red meat has been associated with a number of non-nutritional health impacts. According to the International Agency for Research on Cancer (IARC), unprocessed red meat probably causes cancer, particularly colorectal cancer. Studies have also linked red meat with higher risks of cardiovascular disease and type 2 diabetes. If meat is processed, such as by salting, curing, or smoking, health risks further increase. Processed meat is known to cause colorectal cancer. The World Cancer Research Fund recommends minimizing consumption of processed meat and limiting red meat to no more than three portions per week, which is equivalent to about 350–500g (12–18oz) cooked weight. Most red meat comes from farmed animals, such as cattle, sheep and pork, which are produced as part of industrial agriculture. Increased demand for red meat, especially in wealthy and emerging economies, has been a major driver of many of the negative environmental impacts of animal agriculture. Most research on the impact of food on health and environment recommends a significant reduction in meat consumption is essential to mitigate climate change and avoid the worst impacts of the biodiversity loss.
Definition
In the context of nutritional science, red meat is defined as meat obtained from mammals, including beef, pork, lamb, mutton, veal, venison, and goat. Some sources also specify that the meat must be muscle meat, as opposed to organ meat. Red meat does not necessarily appear red in color. In culinary contexts, the term red meat is used more loosely to refer to meat that is red when raw. The term is used to refer to adult or "gamey" mammals, while that from young mammals (rabbit, veal, lamb) is white. Most poultry is white. Game is sometimes put in a separate category altogether (French: viandes noires 'dark meats'). The redness of meat comes from its myoglobin content. Some cuts of pork are considered white under the gastronomic definition, but all pork is considered red meat in nutritional studies. The National Pork Board has positioned it as "the other white meat", profiting from the ambiguity to suggest that pork has the nutritional properties of white meat, which is considered more healthful. Ostrich, emu, and rhea meat are sometimes referred to as types of red meat or "alternatives to red meat" . However, their nutritional characteristics differ significantly from the characteristics of other types of red meat.
Nutrition Red meat contains large amounts of iron, creatine, minerals such as zinc and phosphorus, and B-vitamins: (niacin, vitamin B12, thiamin and riboflavin). Red meat is a source of lipoic acid. Red meat contains small amounts of vitamin D. Offal such as liver contains much higher quantities than other parts of the animal.
Health effects Overall, diets high in red and processed meats are associated with an increased risk of type 2 diabetes (T2D), cardiovascular disease (CVD), cancer (particularly colorectal cancer), and all-cause mortality. The body of epidemiological data showing their associations with T2D, CVD, and cancer is large and consistent. The associations are strongest for processed meat, which is meat that has undergone salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation, such as bacon, ham, salami, pepperoni, hot dogs, and some sausages. A 2025 umbrella review found that a high intake of red meat is associated with an increased all-cause mortality risk. There are no long-term randomized controlled trials that have investigated red meat consumption and disease outcomes, and such trials are unlikely to be conducted due to ethical, financial and practical reasons. Most of the data on red meat and health effects is from long-term epidemiological studies.
Cancer In 2015, the International Agency for Research on Cancer (IARC) classified unprocessed red meat as "probably carcinogenic to humans (Group 2A)". To make this classification, the IARC Working Group assessed over 800 epidemiological studies in addition to other types of studies such as animal bioassays. When assessing whether substances are carcinogenic to humans, it is rare for data from randomized trials to be available. The Working Group found "limited" epidemiological evidence linking unprocessed red meat to colorectal, pancreatic, and prostate cancer. Additionally, it found "strong mechanistic evidence" that unprocessed red meat is carcinogenic. Mechanistic evidence is evidence of plausible biological pathways in which a substance could cause cancer. For instance, studies had found that participants who had recently eaten red meat had higher levels of carcinogenic N-nitroso compounds in their guts and feces. For processed red meat, evidence of harm is stronger. The IARC classified processed meat as carcinogenic to humans (Group 1), based on "sufficient evidence in humans that the consumption of processed meat causes colorectal cancer." The American Institute for Cancer Research, Cancer Research UK and World Cancer Research Fund International have supported these conclusions. More recent meta-analyses have further supported the finding that high consumption of red meat is associated with increased risk of gastrointestinal cancer.
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