How to differentiate between white and red meat?


Beef is the most commonly consumed type of red meat. Different cuts of beef are used for different types of steaks, ground beef is made into burger patties, and beef chunks are good for casseroles. In fact, some types of beef steak such as tenderloin 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 of cattle. Red meat is actually good for you when eaten in moderation. For example, beef is one of the best sources of iron, vitamin B12 and zinc.


Pork is actually classified as a red meat because of the level of myoglobin in the meat. This is despite the fact that fresh pork is milder than beef and becomes very mild 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 roast pork loin may contain as little as 3.5 grams of fat. The same size as cooked pork chops contains 11 grams of fat, and pork ribs contain 21 grams of fat. Like all types of red meat, pork is a good source of protein and iron.


A lean piece of lamb is considered one of the healthiest types of red meat to eat. Lamb is an important source of all the 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 meat is a healthier choice is that lamb is usually naturally raised. Sheep become fat by eating grass and are usually fed a natural, healthy diet.

85 grams of cooked lamb contains 20 grams of protein which is 42% of the recommended daily value. This serving of lamb contains only 8.6 grams of fat, half of which is unsaturated fat. 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 between cuts. To choose the healthiest cut of lamb, we’ll choose lean cuts of the loin and leg. Cuts of lamb with ribs or shoulder can have significantly more calories than lean cuts with the fat trimmed.


Venison is a type of deer meat that is very healthy because 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. Despite having very little fat, venison is also full of flavor.

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


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

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

types of red meat

What is white meat?

White meat refers to any type of animal protein that is white when cooked and remains white after cooking. different types of poultry, including polloThe them either patoPopular examples are white meat. White meat has a lower myoglobin content than red meat, giving it a lean quality and very low in 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 fiber (the lean muscle responsible for short and sharp) and red. Fibers (the longest, slowest-moving muscle, used for long walks, such as standing).

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


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

To make chicken, we can roast, bake, steam, fry or fry it. Of course, fried chicken is high in calories due to the high fat content. Chicken breast is considered one of the healthiest alternatives to meat you can buy. For example, 85 grams of chicken breast contains 170 calories and only 7 grams of fat. This serving size also has 25 grams of protein and some iron.

Other cuts of chicken meat have more calories. For example, a serving of thigh contains 180 calories, a thigh has 210 calories, and a wing contains 240 calories.


Turkey is a large poultry that is in the same white meat category as chicken. Turkey meat is slightly darker meat than chicken but has fewer calories.

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

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


Another bird in the category of white meat is the duck. Although duck meat is slightly darker than chicken or turkey, it still appears 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 or using duck meat to make duck meat.

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

key difference

Red meat and white meat are nutrient-rich proteins that are tasty and low in carbohydrates. However, there are some important differences between the two.

  • protein source: Red meat comes from mammals such as cows, pigs, deer and rabbits, while white meat comes from poultry such as chickens, turkeys or ducks.
  • color: Thanks to high levels of myoglobin, a protein in the blood, red meat, both raw and cooked, has a deep red color. On the other hand, the color of white flesh is pale yellow before and after cooking.
  • nutritional differenceRed and white meats contain essential amino acids, vitamins and minerals. However, white meat has fewer calories and less protein and iron than red meat.
  • Saturated fat and cholesterol contentRed meat: Red meat has higher levels of low-density lipoprotein (LDL), sometimes referred to as “bad cholesterol,” and saturated fat, than lean white meat. Excessive consumption of red meat can increase blood cholesterol levels and increase the risk of colorectal cancer and heart disease. With its low saturated fat content, consumption of white meat is associated with fewer adverse health effects.
  • cooking methodsLean, light-white animal protein tends to dry out more quickly during cooking than juicy, myoglobin-packed red meat or dark meat (such as chicken thighs). The best methods of cooking meat from the lighter category (especially lighter cuts such as chicken breast) for better flavor and texture help keep it moist, such as by basting, foiling, or poaching. Juicy red meat is great for cooking at high temperatures with techniques such as grilling or pan-frying to extract juices and thicken while cooking.


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