Which meat is the healthiest?
Like Ian Maber, in this article below, I do eat meat. But, at 55, I eat much less than I used to. As an exercising, menopausal woman, my focus is on quality of nutrients and energy (iron and protein) versus unhealthy additives and saturated fat.
For these reasons I rarely eat bacon and processed meats that contain sodium nitrate. This preservative is converted into a chemical compound called nitrosamine by our body and has been linked to colorectal cancer. I favour poultry and love venison. Otherwise my weekday diet will include far more non-processed plant-based meals.
When it comes to health, we rarely talk about meat these days — unless we’re comparing it disparagingly with a plant-based diet. But not all meat is created equal, as a news story last week suggested.
Here’s my guide.
VENISON
Calories per 100g: 139
Calories per 250g steak: 348
Fat per 100g: 2.3g
Venison has a rich, slightly woody flavour and a chewier texture than
more familiar red meats such as beef or lamb. It is relatively low in fat — especially saturated fat, with less than 1g per 100g. It has a great spread of nutrients and is a particularly good source of zinc and selenium, with 100g providing nearly a whole day’s recommended zinc intake for an adult, which is 75mcg for men and 60mcg for women aged 19 and over. Selenium, in which venison is rich, is an antioxidant and supports immune function and the creation of healthy semen.
verdict 5/5
TURKEY
Calories per 100g: 146
Calories per breast fillet: 175
Fat per 100g: 2.2g
Lean turkey is often the choice of athletes and those training to build muscle because it is low in calories yet rich in protein. It contains good levels of vitamins B3 and B6 and average levels of iron (1.4mg per 100g), plus it is full of selenium and protein. Turkey breast meat cooks in the same way as chicken, but has a milder, more savoury flavour.
verdict 5/5
CHICKEN
Calories per 100g: 141
Calories per breast: 268
Fat per 100g: 2.9g
Chicken breast is very low in fats, more so if you choose organic, which contains more omega-3 fats than non-organic chicken. Of course, if you don’t eat the skin it will be even less calorific — although you would then miss out on the prevalent fat, oleic acid, or omega-9, also found in olive oil. It’s a good source of selenium, choline and vitamins B3 and K.
verdict 4/5
BEEF
Calories per 100g: 272
Calories per steak (approx 200g): 544
Fat per 100g: 22.8g
Even when properly trimmed, sirloin steak contains 22.8g fat per 100g. Grass-fed beef has less overall, but as much as five times more omega-3 fats compared with grain-fed. Sirloin steak is rich in B12, zinc and selenium and is the meat that is richest in iron. Iron is found in two dietary forms — haem (found in meat, seafood and fish) and non-haem (found in plant-based foods). The body’s ability to absorb both types is limited, but 15-35 per cent of haem iron is absorbed, compared with 2-20 per cent of non-haem. The absorption of both types can be enhanced by vitamin C, so eat steak with squash, peppers or sweet potato.
verdict 4/5
BEEF MINCE
Calories per 100g: 285
Calories per portion: 285
Fat per 100g: 19.9g
Minced beef is rich in B vitamins, especially B3, B6 and B12, as well as iron — and buying low fat reduces calorie content. If your budget allows, choosing grass-fed will generally mean it is richer in nutrients. Lean mince, which has less than 5 per cent fat, has minimal fat overall and just 2.2g saturated fat per 100g.
verdict 4/5
PARTRIDGE
Calories per 100g: 126
Calories per breast: 94
Fat per 100g: 2.4g
Wild partridges are usually richer in nutrients and lower in fat than the farmed ones, which reflects the variety in diet and activity of wild game. The breast meat can be cooked in the same way you might cook a chicken breast. Young partridges are richer in protein than older birds, because the younger ones tend to eat more insects than plants.
verdict 3/5
PORK
Calories per 100g: 270
Calories per chop (approx 175g): 500
Fat per 100g: 21.7g
We tend to think of pork as a fatty meat, but if you remove the thick skin on a chop it is remarkably low in fat, with just 3.7g per 100g, of which 450mg are healthy omega-3 fats. Pork is a good source of B vitamins, notably B3 and B6, and is an especially rich source of selenium, a trace mineral that is often lacking in the diet (100g contains almost the daily recommended intake). Selenium is thought to reduce the risk of certain cancers, protect against heart disease and boost the immune system.
verdict 3/5
PHEASANT
Calories per 100g: 122
Calories per skinless fillet: 92
Fat per 100g: 1.4g
The flavour and texture of pheasant is not unlike chicken, although gamier than farm-reared birds. It is relatively fatty, although most of the fat is found
in the skin on the breast — if this is included, 100g contains 10.6g fat,
of which 3.8g is saturated. It’s a decent source of omega-3 fats, also found mostly in the skin. Pheasant is a rich source of vitamins B3 and B6.
verdict 2/5
DUCK
Calories per 100g: 206
Calories per breast (with skin): 350
Fat per 100g: 11g
Duck has a mellow flavour. Leaving the skin on the breast to crisp adds flavour, although this increases the fat and calorie content. Duck contains some B vitamins, although not to the same level as other meats, but this is offset by it having beneficial amounts of iron and copper, a trace mineral involved in the immune system, energy production and to help transport iron around the body.
verdict 2/5
LAMB
Calories per 100g: 277
Calories per portion (1 chop): 319
Fat per 100g: 23g
Leaving just a quarter of an inch of fat on a lamb chop can mean that 100g contains almost 23g fat, of which 11g is saturated, plus 480mg omega-3 fats. Lamb is a good source of protein, selenium, zinc, B3 and B12 and contains decent levels of iron — although a serving of lamb contains less than one third of the iron content of the same serving of beef. Organic lamb can contain more protein and less fat than conventional meat, probably because of the level of activity and the lambs’ diet.
verdict 2/5
BACON
Calories per 100g: 227
Calories per two rashers: 142
Fat per 100g: 10.3g
Back bacon tends to be less fatty than streaky, and a third of its fat is saturated. Compared with other cuts of pork bacon isn’t especially rich in nutrients, but even if it were, the sodium content exceeds all other nutrients. Processed meats contain sodium nitrate, a preservative that is converted into a chemical compound called nitrosamine by your body and which has been linked to colorectal cancer. Don't exceed the recommended daily limit of 50g of processed meat.
verdict 1/5
Reference
Written by Ian Maber, Nutritional Therapist
The Times Saturday 19th March 2022