Content, benefits and risks of red meat

Red meat is one of the main sources of high-value protein and one of the most popular options as a base for numerous dishes. Whether roasted, grilled, baked, or fried, its many preparation methods make it a versatile food.

But have you ever wondered what its nutritional value is? Below, we answer these and other common questions about its consumption.

What are the types of meat?

There is a classification that allows us to differentiate the types of meat, depending on the animal they come from and the characteristics of each category.

Dr. Alfons Pérez, in collaboration with the Mapfre Foundation blog, explains what is considered "red meat." that which comes from animals such as cattle, oxen, and horses and some game species such as partridge or quail; certain viscera are also included.

On the other hand, "White meat" is the meat that comes from chicken, turkey or rabbit. However, according to the same source, pork can be classified as red or white depending on the age of the animal and the part of the body it comes from.

The United States Department of Agriculture also points out that one of the main differences between red and white meat is the content of myoglobin , a protein that stores oxygen in muscle tissue. Red meat contains a higher amount of myoglobin , which gives it its characteristic color.

In addition to the type of animal, factors such as the breeding system and processing also influence the classification of meat , giving rise to different subcategories.

According to the specialized site Healthline, in the case of red meat the following types can be distinguished:

Conventional: comes from animals raised on factory farms or CAFOs (Concentrated Animal Feeding Operations), fed primarily with grains.
Grass-fed: The animals have access to pasture and feed naturally.
Organic: The animals are fed only organic products, allowed to graze freely, and are not given antibiotics or hormones.
Processed meats: Regardless of their origin, they undergo processes such as curing, smoking, or salting. For example, sausages and bacon.
Unprocessed meat: It includes minimally processed products, such as ground beef and sirloin cuts. Although they are not considered "raw," they have undergone minimal processing.

Regarding its consumption, the portal of the International Meat Congress 2025 highlights that Mexico ranks sixth in the world in meat consumption.

Read also: How healthy are machitos tacos? What is the nutritional value of the meat?

The Beef Cattle Research Council of Canada (BCRC) highlights beef as an important source of protein and key nutrients such as zinc, iron and vitamin B12.

In most cases, these nutrients are not found in sufficient quantities in plant-based foods, so their consumption is crucial.

Furthermore, the BCRC highlights a synergistic benefit of eating beef: Improves iron absorption when combined with vegetables and legumes , optimizing their total nutrient intake in the diet.

For its part, the specialized site Healthline indicates that a 113g portion of (lean) meat provides approximately:

287 calories.
19g of protein.
23 g of fat.
101% of the recommended daily value (DV) of vitamin B12.
43% of the DV of zinc.
31% of the DV of selenium.
30% of the DV of niacin.
12% of the DV of iron.

What are the benefits of eating red meat?

According to BCRC researchers, the protein found in red meat It is essential to maintain strong bones and muscles , to produce enzymes and hormones, obtain energy, heal wounds and repair tissues.

Unlike other foods, its proteins and minerals are easily absorbable (bioavailable) , which allows for better metabolism in the body.

Furthermore, the iron present in red meat is particularly important for the formation of red blood cells, the transportation of oxygen from the lungs to the entire body, and brain function.

Other benefits of eating red meat are:

There are lean cuts of beef that offer a moderate caloric intake and lower amounts of saturated fat.
Contains Omega-3 fatty acids, which promote cardiovascular health.
Zinc benefits fertility and strengthens the immune system.
Iron and zinc are essential for optimal cognitive function, especially in children, pregnant women, and older adults.

Read: How healthy is it to drink cinnamon tea? What are the risks of eating too much red meat?

However, Red meat consumption should be done in moderation. The Spanish Heart Foundation indicates that an adequate portion, combined with other sources of protein, should be between 100 and 125 g per meal.

Additionally, it is recommended to opt for cooking methods that do not require the use of fat, such as roasting, boiling, or steaming.

Meanwhile, the UK's National Health Service (NHS) warns that consuming too much of this food can increase the risk of developing bowel cancer.

In particular, experts point out that processed meat often contains high levels of salt , which also increases the likelihood of high blood pressure.

A balanced diet allows you to enjoy the nutritional benefits of red meat without compromising your health. The key is moderation, product quality, and cooking method.

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