What is red meat and is it really bad for you?

It's difficult to know where red meat fits into a healthy diet these days.

Experts say it contains valuable nutrients but they also recommend limiting how much of it we eat because of potential health risks.

So, on balance, are there health benefits to eating red meat or not?

Red meat comes from the muscles of mammals and includes:

It doesn't include poultry, game birds, or offal.

As a nation, we're eating less of it overall – a 2021 UK study, external found consumption fell by almost 14g to 23.7g per day between 2008 and 2019.

"People have concerns about the environment and animal welfare," says Prof. Alice Stanton, cardiovascular therapeutics specialist at Dublin's School of Pharmacy and Biomolecular Sciences. "Cost is another enormous factor because red meat is expensive."

There are lots of benefits to eating red meat. For one thing, it's rich in vitamins and minerals that are easily absorbed and used by the body, external, says Stanton.

Protein

Red meat gives you roughly 30g of protein per 100g of meat., external

Better yet, it also gives you all the essential amino acids – the building blocks of protein that the body can't make – in the amounts that we need, says Bridget Benelam, a nutrition scientist at the British Nutrition Foundation.

But don't worry if you're vegetarian or vegan – it's still possible to get the right balance of all the amino acids from plant foods, external.

Load up on lentils, beans, chickpeas, seeds, nuts and nut butters, tofu, tempeh, eggs and dairy.

Iron

Red meat is rich in haem iron, external, which is five times more likely, external to be absorbed by your body than non-haem iron found in plants.

Some plants, like legumes, also contain chemicals called phytates, which block iron absorption, says Stanton.

Pairing non-haem iron with vitamin C can boost absorption, the British Dietetic Association (BDA) says, external.

Careful not to consume too much though – high levels of haem iron have been associated with an increased risk of cardiovascular disease, external.

Zinc

About 30% of our intake of zinc, external in the UK comes from red meat and animal foods.

It helps the body, external produce new cells and enzymes, process food, heal wounds and maintain a healthy immune system.

But as with iron, some chemical compounds in plant foods reduce zinc absorption, external.

Vitamin B12

Vitamin B12 is vital for our nervous system and for forming red blood cells and DNA – and it's only found in animal products.

Around 11% of vegans are thought to be deficient in vitamin B12, external. So if you're plant-based, the NHS suggests, external adding supplements and fortified foods to your diet.

Red meat and cancer

In 2015, the World Health Organization's cancer research arm found red meat is "probably carcinogenic, external".

The link is mainly with colorectal cancer but the evidence is limited.

However, there's stronger science that processed meat is carcinogenic. That includes:

"It appears sensible to eat red meat and processed meat in moderate amounts," Stanton says.

Red meat and saturated fat

Red and processed meat are high in saturated fat, which is linked to high LDL levels – the "bad" cholesterol linked to a risk of heart disease.

Aisling Pigott, a BDA dietitian, says it's best to limit your intake.

"Moderate consumption is important for heart health."

The NHS recommends, external limiting red and processed meat to a maximum of 70g (cooked weight) a day.

You can cut down by eating smaller portions or consuming red meat less often by swapping for tofu, fish or poultry.

Remember – it's not about cutting it out entirely but finding a healthy balance.

Originally published August 2024. Updated March 2026

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