Red Meat vs White Meat Which Is Better For You?

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Do you ever think Red meat vs white meat which is better for you? If your answer is yes and concern about your health, then read this, here Red Meat vs White Meat full comparison.

Your diet is incomplete without good amount of protein. We all know animal meat is rich in high quality proteins.

Animal meat is a standard source of protein for human.

Meat also contains many vitamins like Vitamin A, B, D, B-6, Pottasium, Sodium, and fats that are essential for our health.

Red Meat vs White Meat


It’s important for you to recognise different types of meat as a healthy source of protein.

However each types of meat has their advantage and disadvantage.

Many people are confused to select which meat is better for health.

So hello guys we are Vmoda in this article we are going to discuss about Red Meat vs White Meat Which is better for your health. So let’s start to read this article.

Basically we are consume two types of meat one is Red Meat and Other is White Meat.

So it’s time to discuss the details about Red Meat and White Meat.

What is Red Meat?

What is red meat


First of all you need to know what is red meat, red meat are those types of meat which are red in colour on their raw state.

But we can also define a meat as a red meat by its myoglobin content.

Myoglobin is a type of protein found in muscles that help them to obtain oxygen and iron from the blood.

Myoglobin is dark red in color, Red meat contains more myoglobin than white meat, Because of this reason red meat looks red.

Some examples of red meat is bison, beef, pork, lamb.

Red Meat Nutrition:

Red Meat is one of the best nutritious food in the world.

We all know red meat contains many vital and essential nutrients such as Vitamin B, Iron, Zinc, Protein and minerals.

A 100 grams of red meat contains 22gm protein and 10gm fat.

Nutrition Facts: Serving Size (100 gm)

Nutrients Amount
Calories 220 Kcal
Total Fat 9 Gm
Saturated Fat 3 Gm
Trans Fat 6 Gm
Cholesterol 501 Mg
Sodium 56 Mg
Carbohydrate 3 Gm
Dietary Fiber 0 Gm
Protein 31 Gm
Vitamin A 499% DV
Vitamin C 7% DV
Calcium 1% DV
Iron 46% DV

Here we discuss about Red Meat nutrition benefits briefly.


Many of us already know Iron is a most important nutrients for red blood cells that help to transport oxygen. The deficiency of iron are more likely to occur in Pregnant Women, Children and Elder People.

You can also take iron from beans, grains and Green leafy plants.


Zinc is the most important nutrients for DNA synthesis and it’s also help immune system to function properly.

We already told you red meat contains zinc but you can also take zinc from eggs, fish, grains and beans.

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Vitamin B :

Red meat also contains Vitamin B6 and Vitamin B12. Vitamin B12 is beneficial for nervous system and Vitamin B6 is important for immune system.


It’s also contains high quality complete protein with all 9 essential amino acid. 100 gm red meat contains 31 gm protein.

Red Meat also contains some essential important nutrients like carnosine and creatine and selenium.

Vegetarian are often low in these nutrients, because of this reason it may affect brain function and muscle.

Health Benefits of Red Meat

Here we discuss some amazing Health benefits of red meat. Let’s begin.

1. Good Source of Protein

We all know protein is a building blocks of our body, it’s helps to building muscle and maintain our good health.

Red Meat contains good ammount of protein, so you can add red meat one or two times in your diet to fulfill your protein need.

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2. Rich in Vitamin B

Red Meat is a good source of Vitamin B, you need to intake Vitamin B via natural food is necessary because Vitamin B helps to promote strong and healthy body.

Red Meat contains Vitamin B12 and B6. Vitamin B12 is super beneficial for healthy nervous system, and Vitamin B6 is essential for immune system.

Red Meat also contains Niacin and Riboflavin, Niacin helps to proper digestion and Riboflavin helps to promote good skin and eyes.

3. Rich in Iron:

Iron is a important nutrients for our body, doctor always recommend to take 18 mg of Iron for women and men is 8 mg.

Red Meat provides enough ammount of iron, which is quickly absorbed by the body than the iron in plant based food.

You need to add red meat one or two times per week in your diet to maintain your health.

Iron is a main key factor for red blood cells and it’s helps to transfer oxygen through out your body.

Iron deficiency can cause some health problems like behavioral issues and low energy.

4. Zinc:

Red Meat contains one of the most important and significant mineral is Zinc.

Zinc is an important ingredient for strengthening immune system, improving brain’s health and building muscle mass.

Health experts always recommend to take 15 mg of zinc each day.

Apart from these red meat also carry some essential nutrients such as creatine, lipoic acid, phosphorus and iron.

If you take red meat in moderation it’s doesn’t harm your body in any way.

Side Effects Of Red Meat

If you eat too much red meat it can increase some health risk such as colorectal cancer, heart disease and type 2 diabetes.

If you like to eat processed red meat, it can more dangerous for your health than fresh red meat.

In 2011,Harvard University Conducted a research and proved that if you eat unprocessed red meat, it increased the risk of type 2 diabetes.

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The risk of type 2 diabetes was 20% higher for those people who take 110gm unprocessed red meat daily. and The risk of type 2 diabetes was 50% higher for those people who take 110gm processed red meat daily.

Also red meat has been listed as a mild carcinogens by the World Health Organization (WHO).

Some examples of processed red meat is Hotdogs, Burgers, Sausages, Salami, Corned beef, Jerky.

Red meat and Food Hygiene

Raw red meat carry many dangerous bacteria, so it’s very important that red meat is cooked, stored and handled properly.

Always wash your hands after washing red meat, also properly wash utensils that have been used for cooking raw meat.

What is White Meat

What is white meat


First of all you need to know what is white meat, white meat is a types of meat which is light in color before and after cooking.

Sometime this defination also define fish as a white meat, but people don’t consider fish as a meat.

One of the most popular example of white meat is the lighter colored meat of poultry, coming from animals or birds breast.

White meat is made of fast-twitch muscle fibres, and red meat made of slow twitch muscle fibres.

In this paragraph I want to clear some myth, some people believe white meat does not contain myoglobin.

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However it’s not true, white meat contains less ammount of myoglobin than the red meat.

Some examples of white meat is duck, turkey, chicken and other types of poultry birds.

White Meat Nutrition

We all know white meat is one of the most popular protein source when it comes to take lean protein.

White meat contain lots of protein into a single serving without a lot of fat. It an excellent choice for those people who want to loss weight.

A 100gm serving of white meat provides 165 calorie and 3.6 grams of fat and 31 grams of protein.

Apart from these white meat also contains others essentials nutrients such as Calcium, Vitamin D, Cobalamin, Magnesium, Iron, Vitamin A and C.

Nutrition Facts, Serving Size (100gm)

Nutrients Amount
Calories 239 Kcal
Total Fat 14 Gm
Saturated Fat 3.8 Gm
Poly Unsaturated Fat 3 Gm
Mono Unsaturated Fat 5 Gm
Cholesterol 88 Mg
Sodium 82 Mg
Potassium 223 Mg
Total Carbohydrate 0 Gm
Dietary Fiber 0 Gm
Sugar 0 Gm
Protein 31 Gm
Vitamin A 3% DV
Vitamin C 0% DV
Calcium 1% DV
Iron 7% DV
Vitamin D 0% DV
Vitamin B6 20% DV
Cobalamin 5% DV
Magnesium 5% DV

Here we discuss about White Meat nutrition benefits briefly.


Magnesium is most important nutrients for our body, it’s essential for more than 300 biochemical reactions in the body.

This ingredients also helps to maintain normal muscle and nerve function. It’s also supports immune system and healthy heart.

Magnesium helps to adjust blood sugar levels, also helps bones remain strong. It also maintain metabolism.


We all know Iron is a most important nutrients for red blood cells that help to transport oxygen. Iron deficiency are more likely to occur in Pregnant Women, Children and Elder People.

You can also take iron from beans, grains and Green leafy plants.


Calcium is a most important minerals for bones and teeth. It also very vital for other physical functions such as blood circulation, muscle control.

Keep in mind body doesn’t made calcium itself. So you need add calcium on your diet via foods.


Cobalamin is also known as Vitamin B12 it’s a water soluble vitamin. Unlike other types of B Vitamins you can store Vitamin B12 in you liver for several years.

Vitamin B12 is super beneficial for healthy nervous system, and it’s found in almost all animal foods.


It’s also contains high quality complete protein with all 9 essential amino acid. 100 gm white meat contains 31 gm protein.

Health Benefits of White Meat

Here we share Health benefits of white meat. Let’s begin.

1. Prevents Bone loss:

If you want to maintain your bone health long time, you need to take enough ammount of Calcium and Protein.

Protein rich white meat helps to preventing bone loss and also helps to treat some medical condition like osteoporosis and arthritis.

White meat also rich in phosphorus. Phosphorus is a essential nutrients which supports your bones and teeth.

As well as it also boost liver, kidney and central nervous system function.

2. Good For Heart:

If you want to healthy life than you need to maintain your heart. When you start to working to maintain a healthy heart.

It can helps to stay away from all the cardiovascular disease.

In case Homocysteine (type of amino acid) are high in the body. It can cause cardiovascular disease.

If you take white meat two to three times weekly in your diet, it can helps to control the level of Homocysteine.

For best results always try to eat soupe or sandwich, keep in mind don’t overcook white meat.

3. Essentials Vitamins:

Vitamin B2 or Riboflavin found in chicken liver it helps to reduce various types of skin problems, sore tongue, rejuvenate dry or damaged skin and chapped or cracked lips.

Vitamin B complex or Vitamin B6 preserve enzymes and metabolic cellular reactions.

This vitamins helps to maintain blood vessels strong along with keep high energy levels.

White meat also work to strengthening metabolism.

Side Effects Of White Meat

Consuming high amount of any foods for a long time typically increase some health risk.

We all know white meat contains too much protein.

If you eat too much white meat it can cause some health issues such as Weight gain, Constipation, Bad Breath, Dehydration, Kidney damage, cancer etc…

Protein is an important nutrients for maintain our health, it’s helps to repair and build muscle bones and organs.

But high protein diet also increase some health risk.

Kidney Damage: If you take too much white meat it can increase your protein intake.

In case if you have any preexisting kidney issue then it increase the problem.

Because protein break down into amino acid. Amino acid contains nitrogen.

If you eat too much white meat or protein it increase the amount of nitrogen in your body.

Kidney have to work harder to clean extra nitrogen.

Increase Cancer Risk: A research proved that high protein diet are increase the risk of various health disease like cancer.

Bad Breath: Consuming large amount of white meat or protein can cause bad breath. If you consume less amount of carbohydrate.

Nutrition Value, Red Meat vs White Meat.

Nutrition value red meat vs White Meat


Now it’s time to discuss nutrition difference between Red Meat vs White Meat.

Here we will discuss about two red meats and two white meats.

  • Ground Beef – 80% lean.
  • Normal Ground Lamb.
  • Ground Turkey.
  • Chicken Thighs.

It’s time to discuss how much protein, Fat ,Carbohydrate, bioactive compounds, Vitamin and Minerals per 100 grams you get if you eat these 4 meats.


We all know white meat and red meat both not contain any carbohydrates.


Red Meat and White Meat both contains Fat.

  Beef Chicken Lamb Turkey
Total Fat 17.8 g 9.8 g 13.8 g 13.1 g
SFA 6.8 g 2.7 g 6.4 g 3.4 g
MUFA 7.9 g 3.7 g 5.6 g 4.9 g
PUFA 0.5 g 2.2 g 0.6 g 3.2 g
Omega-3 48 mg 180 mg 175 mg 200 mg
Omega-6 411 mg 1890 mg 360 mg 366 mg

As shown in the nutrition table, lamb and beef means red meat contains higher amount of Saturated Fat and it’s contains low amount of Polyunsaturated Fat.

On the other side White meat means turkey and Chicken contains less amount of Saturated Fat and higher in Polyunsaturated Fat.

All meat contains 10:1 ratio of Omega 6 fatty acid and Omega 3 fatty acid except lamb, because majority of lamb get their nutrition from grass.


Red Meat and White Meat both contains high amount of protein.

  Beef Chicken Lamb Turkey
Protein 25.7 g 25 g 25.7 gm 27.4 mg

Vitamin Profile:

Here we share Vitamin Profile of all 4 types of meat based on the recommended daily dose.

Vitamin Beef Chicken Lamb Turkey
Vitamin A 0% 1% 0% 0%
Vitamin E 2% 1% 0% 2%
Vitamin K 2% 4% 0% 1%
Vitamin B1 3% 4% 9% 4%
Vitamin B2 10% 13% 23% 10%
Vitamin B3 25% 26% 27% 24%
Vitamin B5 7% 9% 9% 8%
Vitamin B6 18% 10% 22% 20%
Folate 2% 2% 0% 2%
Vitamin B12 45% 3% 51% 6%

As shown in the table all meats provide enough amount of Vitamin.

But one of the major difference is Red Meat is a big source of Vitamin B12.

Vitamin B12 is a important nutrients because it’s responsible for neurological health and DNA synthesis, blood cell formation.

Those people who are suffering from Vitamin B12 deficiency are a greater risk for various health issues.


Minerals Beef Chicken Lamb Turkey
Calcium 2% 1% 1% 2%
Iron 14% 8% 13% 11%
Magnesium 5% 5% 6% 6%
Phosphorus 19% 15% 22% 20%
Pottasium 9% 5% 10% 8%
Sodium 3% 3% 3% 4%
Zinc 42% 17% 32% 19%
Copper 4% 4% 8% 4%
Manganese 1% 1% 1% 1%
Selenium 31% 24% 14% 53%

As we clearly shown in the table red meat provides more minerals than white meat.

However all 4 of these meats are relatively contains enough amount of nutrients and a good source of various minerals.

Bioactive Compounds:

In addition to the nutrition value, meat also contains various bioactive compounds.

These include:


Carnosine is one of the best bio-active compounds because it’s have anti-inflammatory anti-glycation properties it’s also helps to immune system.


Choline play a important role in our Central Nervous System. Memory and other brain cognitive function.

Conjugated Linoleic Acid (CLA):

Linoleic Acid is a natural trans fat, research proved that it’s provide many health benefits such as helps to decrease blood sugar and fat loss.

Coenzyme Q10:

This compound acts as a Vitamin in the body. Coenzyme Q10 helps to generate energy for our growth, and it’s repair our cells.


Glutathione is one of the best antioxidant. This superb ingredients helps to fight against oxidative stress and inflammation.


Creatine is a performance enhancer, it’s help to improve muscular growth, endurance, and overall performance.


Taurine is a type of amino acid it’s helps in many functions. It’s play a important roles to prevent cardiovascular disease.


L-Carnitine play a important roles in fat metabolism, research proved that t has positive impacts on our health, it’s helps to fasting glucose levels and hypertension.

Here we share a table below to shown how much amount of these compounds are present per 100 grams meat

Compound Red Meat White Meat
Carnosine 350 mg> <300 mg
Choline <100 mg < 100 mg
Coenzyme Q10 3 mg> <2 mg
CLA 4-6 mg 2.5 mg
Creatine 300-500 mg 300-500 mg
Glutathione 12-26 mg 6-13 mg
L-Carnitine 56-162 mg 3-5 mg
Taurine 3.5-4.0 mmg 1.6-6.6 mmg

Red Meat vs White Meat which is healthier?

We already discussed briefly, so we know all types of Meat contains various essential nutrients high in protein and other bioactive compounds.

Research proved that red meat is the superior of the two in terms of nutritional value, also it’s contains higher amount of vitamin B12 content.

So the difference between White and Red meat is not as wide as some people think, poultry is also nutritious meat.

All in all, White and Red both meat provides many health benefits.

So all meat is nutritious you need to consume in moderation.

Frequently Asked Questions

It’s time to share some faq 

What is differences between red meat and white meat?

Flesh from fowl or mammals is known as red or white meat.

The main difference between Red and White meat is red meat has more myoglobin protein than white meat.

White meat is a non dark meat from Chicken, turkey excluding thigh or leg


Is chicken red meat or white meat?

Normally the meat from mammals like goat, lamb, sheep considered as red meat.

But turkey, chicken meat considered as white meat.

Why is red meat worse than white?

Red Meat contains more saturated fat than White meat. Saturated fat and Trans Fat increase your blood cholesterol and it’s dangerous for heart .

Unsaturated Fat is good for your health.

What is the healthiest red meat?

If you eat too much red meat than it can increase the risk of many health problems.

Lean red meat doesn’t increase Cholesterol in your blood, also it’s contains some super beneficial nutrients like iron, niacin, protein, vitamin B12, and zinc.

Is beef healthier than chicken?

One of the best nutritious meat is beef because it’s contains more iron and zinc.

Iron and zinc is important for our brain and immune system.

But chicken is much better for your heart health, because it has less amount of Cholesterol and saturated fat than beef meat.

Is eating chicken everyday bad for you?

If you want to eat chicken daily than try to cooking, boiling, grilling rather than frying because it can cause many health problems.

People with chronic heart disease, kidney problems, and dyslipidemia should avoid its intake.

Why do people prefer white meat to red meat?

Red Meat and White Meat both are good, red meat contains high amount of fats but white meat contains high amount of lean protein and small amount of fat.

We all know Red Meat also contains many essential nutrients such as iron, zinc and B vitamins. White and Red meat both are good, so it’s good to include small amount of both meat in your diet.

Is white meat good for weight loss?

White meat is a good option for those people who want to loss their weight.

Because white meat contains high amount of protein and less amount of fat. But dark meat is also nutritious it’s contains iron, zinc, selenium, and B vitamins.


I hope you already understand the comparison between Red meat vs White Meat.

Both types of meat has their own advantage as well as disadvantages. If you consume too much meat it’s not good for you.

So try to consume in moderation.

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