Red and white meat: types and differences


Beef is the most consumed type of red meat. Different cuts of beef are used for different types of steak, ground beef is made into burger patties, and beef chunks are good for casseroles. In fact, certain types of beef steak like filet mignon are on the list of the most tender cuts of meat.

Veal is also a type of red meat but it is the meat of calves unlike beef from cattle. Red meat is really healthy when eaten in moderation. For example, beef is one of the best sources of iron, vitamin B12 and zinc.


Pork is actually classified as red meat due to the myoglobin levels in the meat. This is despite the fact that fresh pork is lighter in color than beef and becomes very light when cooked.

Due to its low price and high protein content, pork is one of the most popular types of meat in the world. As with most cuts of meat, the exact nutritional content of pork varies depending on the type of cut.

For example, 85 grams of roasted pork loin can contain as little as 3.5 grams of fat. A serving of the same size of a cooked pork chop contains 11 grams of fat and pork chops contain 21 grams of fat. Like all kinds of red meats, pork is a good source of protein and iron.


A lean cut of lamb is considered by many to be one of the healthiest types of red meat to eat. Lamb meat is an important source of all essential amino acids and high quality protein. Lamb is similar to mutton, but the only difference is that mutton is the meat of an adult sheep.

One of the reasons lamb is a healthy meat choice is that it’s usually raised naturally. Sheep grow fat by eating grass and are usually fed a natural, healthy diet.

85 grams of cooked lamb contains 20 grams of protein, or 42% of the recommended daily value. In this portion of lamb, there are only 8.6 g of fat, half of which are types of unsaturated fats. Lamb is also a good source of vitamin B12, niacin and riboflavin.

It is important to remember that the fat content of lamb varies greatly from cut to cut. To choose the healthiest cut of lamb, we will choose leaner cuts of the loin and leg. Lamb cuts of the ribs or shoulder can contain significantly more calories than lean cuts with the fat trimmed.


Venison is a type of deer meat that is very healthy as it is classified as a lean red meat. Although venison ranks high on the list of the healthiest types of red meat, its high price may deter many people from eating it. Venison is also full of flavor even though it contains very little fat.

By comparing its nutritional value, it’s easy to see why venison is a healthy choice of red meat. 3 ounces of venison contains 25 grams of protein, but only 127 calories and only 2 grams of fat. Less than half of the fat content is saturated fat. Venison is rich in all B vitamins and contains many essential minerals.


Rabbit is a type of lean red meat rich in protein and nutrients. Although rabbit is a healthy meat choice, it is rarely eaten in many countries. Rabbit is classified as game meat, although rabbits are also farmed in the country for their meat. Rabbit meat makes a tasty, low-calorie stew.

The nutritional profile of rabbit reveals that it is better for you than beef or pork. 85 grams of cooked rabbit contains only 147 calories and less than 3 grams of fat. However, we do get 28 grams of protein along with good amounts of vitamins and minerals.

types of red meat

What are white meats?

White meat refers to any type of animal protein that is white when uncooked and remains white after cooking. Various types of poultry, including pollothe their or the Patto, are popular examples of white meat. White meat contains less myoglobin than red meat, giving it a leaner quality and much less saturated fat.

However, many white proteins, such as turkey or chicken, fall into the “light meat” or “dark meat” categories, based on the presence of two basic types of muscle fibers: white fibers (lean muscle responsible short and rapid movements) and red fibres. fibers (the largest slow-twitch muscle used for prolonged movements, such as standing).

Light meat (like skinless chicken or turkey breast) contains mostly white fiber, and dark meat contains mostly red fiber, although both types contain concentrations of each fiber. The increased presence of proteins that convert fat into energy (such as myoglobin, which is purple in color and rich in iron) gives dark meat its characteristic dark color. It is tastier than white meat because it contains more fat and protein than its counterpart.


Chicken is the most commonly eaten bird or type of bird. The reason chicken is so popular is because of its versatility and low fat content. In fact, some say chicken is one of the most popular types of white meat in the world.

To prepare chicken, it can be roasted, baked, steamed, roasted or fried. Of course, fried chicken is high in calories due to its higher fat content. Chicken breast is considered one of the healthiest meat options you can buy. For example, an 85 gram serving of chicken breast contains 170 calories and only 7 grams of fat. This serving also contains 25 grams of protein and some iron.

Other cuts of chicken meat contain more calories. For example, a leg portion contains 180 calories, the thigh contains 210 calories, and the wing contains 240 calories.


Turkey is a large poultry that belongs to the same category of white meat as chicken. Turkey meat is a slightly darker meat than chicken but contains fewer calories.

When it comes to popular types of white meat, turkey is not as popular as chicken. Turkey meat, especially the breast, is drier than chicken; however, both poultry are excellent sources of lean protein.

Like chicken, turkey is an excellent source of healthy protein and contains good amounts of B vitamins. Of course, when it comes to comparing turkey and chicken, turkey stands out in terms of size. An average turkey weighs around 3.6 kg, while a standard broiler weighs only 2.7 kg or less.


Another bird in the white meat category is the duck. Although duck meat is slightly darker than chicken or turkey, it still comes across as white meat.

Duck meat is widely used in Chinese cuisine, with Peking duck being a popular dish. Other ways to eat duck include roasting the breast with the skin on or using duck offal to make duck pâté.

As with other types of poultry, duck meat is a good source of protein and many other nutrients. A 100 gram serving of skinless duck breast contains 4.5 mg of iron, 13.9 mg of selenium and 186 mg of phosphorus. These nutritional values ​​are between 20% and 25% of the recommended daily intake.

Main differences

Both red meat and white meat are nutrient-dense, flavorful, and low-carb proteins. However, there are key differences between the two.

  • source of protein: Red meat comes from mammals such as cows, pigs, deer and rabbits, while white meat comes from poultry such as chicken, turkey or duck.
  • Color: Thanks to a high level of myoglobin, a protein found in the blood, red meat, both raw and cooked, has a deep purple color. On the other hand, white meat has a pale color before and after cooking.
  • Nutritional differences: Red and white meats contain essential amino acids, vitamins and minerals. However, white meat contains fewer calories and less protein and iron than red meat.
  • Saturated fat and cholesterol content: Red meat contains higher levels of low-density lipoprotein (LDL), sometimes called “bad cholesterol”, and saturated fat than lean white meat. Excess consumption of red meat can raise blood cholesterol levels and lead to an increased risk of colorectal cancer and cardiovascular disease. With its low saturated fat content, consumption of white meat is associated with fewer adverse health effects.
  • Cooking methods: Lean, slightly white animal protein dries out faster during cooking than juicy, myoglobin-rich red meat or dark meat (like chicken thigh). The best methods for cooking meat in the lighter category (especially light cuts like chicken breast) help keep it moist, such as basting, foiling, or poaching, for better flavor and texture. Juicy red meats are great for cooking at high heat with techniques like broiling or pan-frying to extract juices and fluff as they cook.

Leave a Comment