From budget hot-dog sausages costing pennies to dry-aged fillet of beef that can set diners back hundreds of pounds, meat – in all its forms – takes pride of place in the diet of millions of people in Britain.
And with research showing consumption of meat in the UK is on the rise, one question is increasingly important: what are the healthiest choices?
For although experts agree fresh meat can be a valuable source of proteins, healthy fats and essential micronutrients, some processed meat products are considered such a cancer risk that the World Health Organisation believes they should be slapped with a health warning.
Key factors include how the animal was raised, the specific cut of meat, its fat content, and, crucially, how it is cooked or prepared.
Nutritional therapist Amanda Serif, a member of the British Association of Nutrition and Lifestyle Medicine, said: ‘Even despite the rise in popularity of vegetarian and vegan diets, many people still can’t imagine a meal without meat. For them, the meat is the central part of the plate, with the rest of the meal built around it.
‘But what people mean by “meat” encompasses a huge range of foods. A moderate intake of fresh meat, roasted, grilled or casseroled, can provide the amino acids the body needs for a host of other vital functions. It can be an important source of iron, which is essential for transporting oxygen around the body, and zinc, which supports the immune system.
‘At the other end of the scale, a deep-fried chip-shop sausage in batter every night should be no-one’s idea of a healthy diet.’
A study from 2024 found 50 per cent of Britons eat meat at least five times a week, while the government’s most recent National Diet and Nutrition Survey calculated the average British adult consumes 10.6kg of red meat, 13.9kg of white meat and 9.5kg of processed meat a year.
Research has shown that consumption of meat in the UK is on the rise
Ms Serif advises clients to limit themselves to two or three portions of fresh red meat a week and to either choose the leanest cuts or else trim off visible fat after cooking.
And to get the biggest benefit? Always chew it well.
She said: ‘The nutrient value of all meat depends on how well it is digested. It can be a tough job for stomach acid to break the meat apart. So it’s really important to chew meat thoroughly – as using your teeth to mechanically grind down the fibres at the start of the digestive process makes it much easier to release the nutrients.’
After a study from the US suggested earlier this month that lean pork could offer same the health benefits as lentils, peas and beans – and even improve cognitive function and support muscle-maintenance in older people – the Mail has scanned the menu to discover: just how healthy are the meats we eat?
Chicken
Chicken is the UK’s most popular meat – with around 2.5 million tonnes eaten every year. Like all meat from animal muscle tissue, chicken is a rich source of ‘complete’ protein – meaning it contains all nine essential amino acids, which are the fundamental building blocks the body uses to make and repair muscles, bones, skin, blood and hormones. These amino acids aren’t produced internally and must be provided through diet.
Nutritionally, there are significant differences between chicken breast and thigh.
100g of roasted skin-off breast fillet contains 28.9g of protein, 147 calories and 2.2g of fat.
Chicken is the UK’s most popular meat – with around 2.5 million tonnes eaten every year
Breast meat is higher in protein and lower in fat, but chicken legs and thighs have more flavour
By comparison, the same weight of roasted skin-on thigh meat contains 20.9g of protein, 177 calories and 9.2g of fat.
Ms Serif said: ‘Breast meat is higher in protein and lower in fat and calories, which is seen as healthier – but also means the cook needs to do more to make it tasty. Legs and thighs have more fat, which means a richer flavour. Also, because the legs and thighs are harder-working muscles, they contain higher levels of iron and zinc.’
Although it is widely recognised that removing the fatty skin from chicken can make it healthier, there are consequences for flavour.
Ms Serif said: ‘Skin-on chicken is cheaper to buy and tastier once it’s cooked. The best compromise is to remove the skin after cooking. That said, occasionally eating a couple of slices of roast chicken with the skin on is unlikely to prove overly harmful.’
Turkey
Although it is most commonly eaten as the centrepiece of a Christmas Dinner, anyone looking for a lean and high-protein meat would do well to eat turkey throughout the year, as both breast and leg contain more protein than chicken – and less fat.
Overall, 100g of turkey breast provides 33.9g of protein, 153 calories and 2g of fat, while the same weight of turkey thigh provides 29.4g of protein, 177 calories and 6.6g of fat.
As well as lean protein, turkey is also a good source of iron and zinc, phosphorus (which is good for strong bones and teeth), and vitamin B6 (which boosts metabolism).
Around 10 million turkeys are eaten in the UK every year
Turkey meat should be enjoyed all year round not just at Christmas, says our expert
One myth surrounding turkey is that it contains high levels of an amino acid called tryptophan that can make people sleepy.
Ms Serif said: ‘Turkey does contain tryptophan – but not in significantly higher amounts than other protein-rich foods and certainly not in pharmacological quantities.
‘And although tryptophan is linked to production of melatonin, a hormone that regulates the sleep-wake cycle, if someone’s feeling sleepy after eating turkey, it’s probably because they’ve just eaten it as part of a large festive meal with loads of roast potatoes, rich gravy and a couple of glasses of wine.’
Goose
An uncommon feature of British menus, goose is one of the fattiest meats available.
Like turkey, it is usually only served as part of a Christmas feast or for some other special occasion – with only around 250,000 geese eaten each year in the UK, compared to around 10 million turkeys.
With a rich, almost beefy, flavour, 100g of roast goose provides 28g of protein, 310 calories and 21.2g of fat – making it more than twice as fatty as chicken thigh.
Ms Serif said: ‘Goose is a very energy-dense and nutrient-rich meat. And although it’s fatty, it’s wrong to write off all fat as bad.
Only around 250,000 geese are eaten each year in the UK
It’s unusual to eat goose outside of Christmas
‘More than half of the fat in goose is mono-unsaturated, which has a valuable role to play in diet and can support cell membranes and actually improve a person’s lipid profile, resulting in better cholesterol.
‘However goose also contains other less beneficial fats. It’s not something people should eat every week.’
Duck
Farmed for its tender meat and mild flavour, the most common breed of duck found in UK supermarkets is the Pekin – although some gourmets favour the higher breast-meat to fat ratio of a Gressingham duck.
100g of roasted skin-off duck breast typically provides 25 grams of protein , 195 calories and 10.4g of fat.
It’s also a good source of iron and zinc, plus B vitamins which are essential for converting food into energy, supporting metabolism, creating red blood cells, and maintaining healthy skin.
Ms Serif said: ‘Roast duck is a calorie-dense food, although the meat itself is quite lean. Duck is fatty, but most of the fat is in the skin and is rendered away during cooking.
‘Like goose, it’s a nutritious food, but because of the overall fat content should only be enjoyed occasionally.’
Duck meat is a good source of iron and zinc, plus B vitamins
Roast duck is a calorie-dense food, although the meat itself is quite lean, says our expert
Apart from roast duck, another popular dish is Chinese-style aromatic crispy duck, where the bird is marinated in spices, steamed until tender, then either deep-fried or oven-crisped, resulting in succulent meat and crunchy skin.
As well as protein, 100g of crispy duck contains 331 calories and 24.2g of fat.
Ms Serif said: ‘It’s not the healthiest option – and adding hoisin sauce really ramps up the calories and salt content. But on the plus side, it usually only comes in small servings and is accompanied with spring onion and cucumber. ‘
Beef
A staple of the British diet for centuries, beef is a good source of protein and also contains higher levels than other red meats of readily-absorbed iron, which is primarily used to produce haemoglobin, a compound that lets red blood cells transport oxygen from the lungs throughout the body.
Among the most prized cuts is fillet steak, taken from the long, cylindrical muscle running along the inside of the cow’s spine.
Because it’s a non-weight-bearing muscle, the fibres are much softer, so yield a meat that only needs to be quickly seared in the pan to become deliciously tender.
100g of fillet contains 28 grams of protein, 184 calories and 7.9g of fat.
Beef has been a staple of the British diet for centuries
A T-bone steak is a popular choice at fine dining restaurants
Other cuts – such as braising steak (from the shoulder or leg), or brisket (from the cow’s lower chest) – are made up of more hard-working muscles, so need be more slowly cooked, by roasting or stewing, to break down the tougher fibres.
100g of brisket contains 31 grams of protein, 225 calories and 11g of fat.
In many household menus, beef appears most often in the form of mince.
Ms Serif said: ‘In their day-to-day lives, most people use mince to cook things like chilli, lasagne or spaghetti Bolognese. The fat content can vary between 5 per cent and 20 per cent – which makes a huge difference nutritionally.’
100g of fattier mince can contain 273 calories and 19.4g of fat – compared to 124 calories and 4.5g of fat for 100g of extra-lean mince.
Despite beef’s reputation as a healthy food, the World Health Organization has classified all red meat as ‘probably carcinogenic to humans’ after studies suggested a link to colorectal cancer – and recommends limiting intake of beef, lamb, or pork to just three servings (around 350–500g) per week.
Pork
In all its forms – including fresh cuts such as loins and chops, and also processed products such as ham, bacon and sausages – pork is the most popular red meat eaten in the UK.
Pork is the most popular red meat eaten in the UK
Pork tenderloin is soft muscle from along the animal’s backbone
Although pale in colour, it is technically classified as red meat because it comes from a mammal and contains more myoglobin (an oxygen-storing protein) than poultry or fish.
Ms Serif said: ‘Pork is the most nutritionally variable of the commonly consumed meats. Some cuts are as lean and healthy as chicken, other parts of the animal are extremely fatty.’
Like a beef fillet, pork tenderloin is soft muscle from along the animal’s backbone and only requires quick cooking to produce a tender and lean meat. 100g contains 34 grams of protein, 170 calories and 4g of fat.
By contrast, a 100g serving of roast pork belly – consisting of alternating layers of fat and meat, topped with skin – can contain up to 580 calories and 53g of fat.
Ms Serif said: ‘Pork belly is considered a delicacy. During cooking some of the fat melts and bastes the meat, resulting in a “melt-in-the-mouth” texture. But common sense tells you, that with all that visible fat, it’s not a healthy choice.’
Pork is also commonly used in processed foods such as ham, bacon, salami, sausages and hot dogs – often containing high levels of salt, which can raise blood pressure, and saturated fats which are linked to increased cardiovascular risk.
The World Health Organization (WHO) classifies processed meat as carcinogenic to humans, and claims eating 50g of processed meat a day increases a person’s risk of developing bowel cancer from 6 per cent to 7 per cent.
Lamb
The vast majority of British sheep are free-range and spend their lives outdoors eating grass
Lamb chops are the most commonly eaten form of sheep’s meat
Lamb is proof that many of the healthy qualities of meat – and its taste – are directly linked to how the animal is fed and raised.
The vast majority of British sheep are free-range and spend their lives outdoors eating grass. As a result, the meat is rich in nutrients including vitamin B12.
Ms Serif said: ‘Vitamin B12 supports the function of the nervous system and the production of red blood cells. It’s only found naturally in meat and other animal-based products, where they have obtained it from bacteria in the soil and absorbed it into their tissues. It really shows the value of farming methods that allow animals to graze on nutrient-rich pasture.’
Grass-fed lamb is also the meat containing the highest levels of Omega-3 fatty acids – which are crucial for maintaining brain function, eye health, and reducing inflammation, while also improving overall heart health and reducing the risk of cardiovascular disease. The fats in lamb also create the meat’s distinctive flavour.
As with other animals, lamb yields tender, quick-cooking cuts, such as loin or leg-steaks, as well as other cuts which are better suited to roasting or slow-cooking, such as shoulder, neck or breast.
100g of roasted lamb leg, trimmed of visible fat, contains 30g of protein, 210 calories and 9.6g of fat.
Mutton, the meat from adult sheep, is typically leaner.
Ms Serif said: ‘The older animals used for mutton have less fat but are tougher so need to be cooked for longer to break down the muscles and make the meat more tender and deepen the flavour.’
As wild animals, deer feed on plants, twigs, leaves and berries that are naturally low in fat
Gram for gram, wild venison offers more protein than any other red meat
Venison
Of all the red meats, venison is the leanest and has the highest level of protein.
As wild animals, they typically feed on plants, twigs, leaves and berries that are naturally low in fat. They also have powerful muscles that allow them to run at up to 50 miles an hour. The result is a meat that is as lean as skin-off chicken breast – and is extremely protein-rich.
100g of roasted venison contains 36g of protein, 165 calories and 2.5g of fat.
From a culinary point of view, having low fat means venison means doesn’t retain moisture so can quickly dry out and become tough if overcooked.
Venison tenderloin from underneath the animal’s backbone is considered the most tender and prized cut, ideal for pan-searing or grilling, while harder-working muscles from the leg or shoulder need slower cooking.
Ms Serif said: ‘People don’t automatically think to include venison in their diet. Partly it’s because some are squeamish – they don’t want to eat Bambi – and partly because it isn’t as widely available in supermarkets.
‘But nutritionally, there’s no reason they shouldn’t: gram for gram, wild venison offers more protein than any other red meat and it’s exceptionally lean and naturally low in saturated fat.’
Rabbit meat contains high levels of iron (almost twice as much, weight for weight, as beef)
It’s not uncommon to see rabbit meat for sale in European supermarkets
Rabbit
Although wild rabbit was historically a common feature of the British diet, nowadays it is not sold in most supermarkets and can only be bought from specialist butchers or game dealers.
Yet it remains a healthy meat which is high in protein, low in fat and packed with micronutrients – including more iron than beef.
With a mild flavour similar to chicken, 100g of stewed rabbit contains 21g of protein, 114 calories and 3.2g of fat.
Ms Serif said: ‘In Spain, you frequently see skinned rabbit carcases in supermarket fridges.
‘But in the UK, rabbit doesn’t really feature in most people’s diet – partly because bunnies are kept as pets and people feel uncomfortable eating them, and partly because rabbit is not widely available.
‘Nonetheless, it is a lean meat and very nutrient-dense.’
Rabbits have a specialised digestive system – that involves fermenting food in their intestine – which lets them extract maximum benefit from their fibrous, low-energy diet of grasses and leaves.
The ostrich, which is native to Africa, stands up to nine feet tall
Ostrich produces red meat which tastes like beef but is actually lower in fat and higher in iron
As a result, rabbit meat contains high levels of iron (almost twice as much, weight for weight, as beef) as well as higher levels of vitamin B12 than beef, pork or lamb.
Considered a white meat, rabbit can either be cooked whole – or else separated for cooking into front legs, hind-quarters, and two saddle portions containing the loin.
As with venison, the low fat content means care has to be taken to avoid the meat drying out while cooking.
Ostrich
Unlike other poultry birds, the ostrich, which is native to Africa and stands up to nine feet tall, produces red meat which tastes like beef but is actually lower in fat and higher in iron.
Although they cannot fly, they have powerful legs that allow them to run at more than 30 miles an hour over long distances – covering ten feet in a single stride. As a result, an ostrich’s muscles are packed with myoglobin, an iron-rich protein which stores oxygen for sustained activity and which gives the meat a deep red colour.
It also tastes like beef. Meat primarily is sourced from the leg muscles, with the most popular cut a fillet steak taken from the inner thigh. 100g contains 20g of protein, 117 calories and 2.4g of fat.
Ms Serif said: ‘There was a boom in ostrich farming in the 1990s and the meat was marketed as a healthy alternative to beef because it is so low in fat and high in iron. But for some reason, it never really caught on. Perhaps people were confused by a red meat from a bird; they didn’t really know what to do with it.’
Buffalo tastes like a stronger, sweeter, version of beef – but has a fraction of the fat
Buffalo
The buffalo sold in the UK is usually from the Asian water buffalo, unlike in the US, where the same term is used to describe the meat of the American bison.
Available from specialist farms, it tastes like a stronger, sweeter, version of beef – but has a fraction of the fat.
100g of roasted meat contains 22g of protein, 105 calories and 2g of fat (making it comparable, nutritionally, to skinless chicken breast).
Like other red meats, buffalo is high in iron and zinc, while a lifetime of eating grass means it is rich in Omega-3 fatty acids.
Standing up to six feet tall at the shoulder, buffalo are larger than cows and have a higher muscle density, which gives the meat a firmer texture.
Ms Serif said: ‘I’ve never seen buffalo for sale in a UK supermarket – although it is popular elsewhere in the world such as India, Pakistan, China, Egypt and Vietnam. Nutritionally, there’s not much to distinguish it from beef, although it is much leaner.’
Crocodile
Crocodile is considered an exotic meat in the UK
It’s a healthy meat, with 100g of crocodile containing 30g of protein, 166 calories and 5g of fat
Although commonly eaten in the southern US and Australia – where the animals are native – crocodile is considered an exotic meat in the UK, usually available only in restaurants or from specialist suppliers.
Because they are cold-blooded reptiles, crocodiles – unlike warm-blooded mammals – do not need to use energy to maintain a constant body temperature so need less fat.
The result is a lean meat, with 100g of crocodile containing 30g of protein, 166 calories and 5g of fat. It also contains significant amounts of beneficial Omega-3 fatty acids, iron, and potassium.
The most tender cuts come from the powerful tail that makes up half the animal’s body length, and from the flesh beside its ferocious jaws.
The meat – which is white with a pink tinge – can be grilled, pan-fried or baked, but becomes rubbery and tough if overcooked.
Ms Serif said: ‘It’s a white meat with a mild taste – and a texture – somewhere between fish and chicken.
‘It’s very high protein and low in fat, but despite its nutritional benefits, it’s never taken off in the UK. And, to be honest, it’s difficult to imagine crocodile becoming a regular feature of the British diet.’
