You may have heard that pork is not red meat, but it is. It has the same risks as other red meats.
You might’ve learned that pork is red meat. But maybe you’ve also learned that pork is white meat. Both can’t be true, right?.
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Based on the US Department of Agriculture, there is only one correct answer: pork is a type of red meat, even though it can turn pale when cooked.
Let’s talk more about what it means to be red meat and whether pork is a healthy choice.
Pork is one of the most widely consumed meats globally, yet its classification often leads to confusion. While some people group pork with poultry as a type of white meat, it is scientifically categorized as a red meat. Understanding the key differences between pork and poultry can help clarify this common misconception.
Pork’s Classification as Red Meat
Despite its light pink color when raw and pale appearance when cooked pork is scientifically classified as a red meat for two main reasons
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Higher myoglobin content – Pork contains more myoglobin protein than chicken or fish. Myoglobin is what gives meat its red color so more myoglobin = red meat.
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Considered livestock – Pigs are classed as livestock animals along with cows, sheep, and goats. All livestock species are categorized as sources of red meat.
So while the color of cooked pork may resemble chicken, scientifically it aligns more closely with beef in terms of myoglobin concentrations in the muscles This firmly places pork in the red meat category.
Key Differences Between Pork and Poultry
Beyond the technical myoglobin-based classification, pork and poultry have some distinct nutritional and culinary differences:
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Fat content – Pork from the loin area typically contains less fat than chicken with the skin. However, some fatty pork cuts like bacon contain more fat than chicken.
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Iron content – Pork provides more iron than chicken, with 1 mg per 3 ounce serving compared to just 0.5 mg in chicken breast. Iron carries oxygen throughout the body.
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Cooking methods – Pork is more versatile, with chops, roasts, and other cuts suitable for grilling, frying, baking etc. Whole chicken is mostly roasted or simmered.
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Texture – Pork is generally more firm and dense while chicken breast is lighter and more delicate in texture when cooked.
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Flavor – The taste of pork ranges from mild to savory depending on the cut, while chicken has a more uniformly mild flavor profile.
So while pork and chicken can both provide lean protein options, their textures, flavors, fat content and nutritional profiles show key differences.
Is All Pork Considered Red Meat?
While pork is scientifically classified as red meat, there are a few exceptions worth noting:
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Loin cuts – Pork tenderloin and loin chops are extra lean with minimal fat and cholesterol. They have a nutritional profile similar to chicken breast.
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Culinary tradition – Chefs and cooks have traditionally categorized pork as white meat, owing to its light appearance. So in a culinary context, pork is often still viewed as a white meat.
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“The Other White Meat” – A successful 1980s-90s ad campaign slogan further reinforced the perception of pork as a lighter alternative to red meats.
So when it comes to extra lean cuts like pork tenderloin that are nutritionally comparable to poultry, there is some validity in viewing them as “white meat” from a culinary perspective.
Nutrition and Health Implications
Classifying pork as red or white meat actually has important nutrition and health implications:
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Heart health – Red meats have greater heart health risks than white meats if eaten in excess. Lean pork within limits is considered reasonable for heart health.
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Cancer links – Studies link high processed and red meat intake to increased cancer risk. Minimizing bacon and high-fat pork can potentially lower cancer risk.
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Iron status – The higher iron content of pork can benefit those at risk of deficiency but could pose problems for those with iron overload disorders.
Overall, it’s important to consider pork’s classification as a red meat when monitoring intake for health, while recognizing certain lean cuts resemble white meat nutritionally. Moderation and an understanding of the nutritional profile are key.
The Takeaway
While certain pork cuts may appear similar to white meats like chicken, scientifically pork is classified as red meat due to its higher myoglobin content and status as livestock. Culinary tradition also plays a role in how pork is perceived. Focusing on lean cuts and moderate intake provides the healthiest approach to this versatile protein source that straddles the line between red and white meat.
Pros and cons of eating pork
Zumpano says, “Pork is a good source of high-quality protein and a number of nutrients. However, it’s also a source of saturated fat and cholesterol, so you should limit how often and how much you eat it.” ”.
A quick look at the benefits of pork:
- A good source of protein: Meat is a powerful source of protein. One serving of pork (100 grams or 3. 5 ounces) has nearly 21 grams of protein.
- Full of good things for you: Pork is a great source of protein as well as many vitamins and minerals, like iron, zinc, and B vitamins.
Pork is high in both saturated fat and sodium (salt), which have been linked to an increased risk for cardiovascular diseases, or diseases that affect your heart and blood vessels.
“Saturated fats are found in many animal-based foods, including meat and dairy,” Zumpano says, “and they’ve been linked to an increase in LDL, or ‘bad’ cholesterol, which can lead to coronary artery disease.”
The American Heart Association says calories from saturated fat shouldn’t make up more than 6% of your daily calories. If you consume 2,000 calories a day, that means 120 calories or fewer should come from unsaturated fat, which comes out to 13 grams of saturated fat per day. One serving of ground pork alone has more than 12 grams of unsaturated fat.
And don’t forget about all the sodium.
“Because most pork is processed, it contains high amounts of sodium, which can cause increases in blood pressure and lead to heart disease and stroke,” Zumpano adds.
For the record, having a pork chop for dinner or two bacon slices at brunch once in a while won’t cause cancer. But there is a clear and proven link between red meat and cancer. This includes pork, especially pork products that have been processed.
Let’s back up: Carcinogens are substances that may cause cancer in humans — and red meat is thought to be one of them. After extensive research, the International Agency for Research on Cancer (IARC) has classified red meat as a Group 2A carcinogen, which it describes as “probably carcinogenic to humans.”
In particular, red meat is thought to increase your risk of colorectal cancer. And one review showed that pork consumption is more closely connected to an increased risk of rectal cancer than other types of red meat.
And there’s more: processed meat is a Group 1 carcinogen, which means it is known to cause cancer in humans. That puts bacon and sausage in the same category as tobacco and alcohol!.
How does pork compare to beef?
Both pork and beef are red meat, and they have similar health benefits and risks. What really matters, Zumpano says, is the cuts of meat you choose and how often you eat them.
You should limit your red meat consumption to no more than 3 ounces per week, which comes out to one to two servings per week. People with heart disease or high cholesterol should eat even less. And the cut of the pork is important, too.
When you’re choosing any type of red meat, you should always go for the leanest cut possible.
According to Zumpano, it may be easier to find lean cuts of beef at the grocery store than lean cuts of pork. However, the most important thing to remember is to pick the leanest cut that you can find. “Also, consider organic pork, when possible. ”.
She says that compared to regular meat, organic meat has more nutrients and less exposure to antibiotics, growth hormones, and pesticides.
Avoid inherently fatty cuts of pork, including ham, pork shoulder, pork belly and spareribs. Again, instead look to the leanest cuts of pork, like:
“Always cut off any visible fat off before you eat it,” Zumpano adds.
And finally: What about bacon?
We have bad news: all processed meats, even processed pork products, are on the “skip” list because they are high in fat and salt and can cause cancer. That list includes bacon, sausage, ham, hot dogs, salami and deli meats.
Pork vs. Chicken: Which is Healthier? – Dr.Berg
FAQ
Is pork considered a meat or poultry?
What category of meat is poultry?
What is considered pork?
Is beef considered poultry?
Is pork a white meat?
According to culinary tradition, the term white meat refers to meat with a pale color both before and after cooking. Thus, culinarily speaking, pork is classified as white meat. What’s more, a campaign launched by the National Pork Board — a program sponsored by the USDA’s agricultural marketing service — may have reinforced this position ( 4 ).
Is pork a red meat?
First, pork has more myoglobin than poultry and fish. As such, it’s classified as red meat despite not having a bright red color — and even if it becomes lighter when cooked. Second, given that pigs are farm animals, pork is classified as livestock along with beef, lamb, and veal, and all livestock are considered red meat.
Is chicken better than pork?
On the other hand, chicken is richer in vitamin A, vitamin K, vitamins B3 and B5, and iron. Even though pork may be nutritionally superior, pork is red meat, while chicken meat is white. Due to this, pork tends to have a bigger negative impact on health compared to chicken. Pork and chicken are two of the most commonly consumed meats in the world.
Does pork have more myoglobin than white meat?
Red meat has more myoglobin than white meat, and a higher myoglobin content generates a darker meat color. Though culinary tradition treats pork as white meat, it’s scientifically red meat, as it has more myoglobin than poultry and fish. Additionally, as a farm animal, pork is classified as livestock, which is also considered red meat.