Meat & Poultry: Calories, Protein & Nutrition Facts

Protein and Key Nutrients in Meat and Poultry

Meat and poultry are among the most protein-rich foods in the diet. A 100g serving of cooked chicken breast provides around 31g of protein, while lean beef and lamb deliver comparable amounts. Protein from meat is complete, meaning it contains all nine essential amino acids the body cannot synthesise on its own. Beyond protein, meat is one of the best dietary sources of haem iron, the form most readily absorbed by the body, alongside zinc, selenium, and B vitamins including B12. Vitamin B12 is found almost exclusively in animal products and is essential for nerve function and red blood cell production. The NHS confirms that meat can be part of a healthy balanced diet when consumed in appropriate amounts.

Red Meat, White Meat, and Health

UK dietary guidance distinguishes between red meat (beef, lamb, pork) and white meat (chicken, turkey). Red meat is higher in saturated fat than most poultry and has been associated with increased colorectal cancer risk at high consumption levels. The World Cancer Research Fund recommends limiting red and processed meat to no more than 500g of cooked weight per week and eating as little processed meat as possible. White meat, particularly skinless chicken and turkey, is lower in saturated fat and is often recommended as a leaner protein source. Removing skin from poultry before cooking significantly reduces calorie and fat content.

UK Guidance and Choosing Lean Cuts

The NHS advises that if you currently eat more than 90g of red or processed meat per day, reducing your intake is advisable. Processed meats such as bacon, sausages, ham, and salami have been classified as Group 1 carcinogens by the World Health Organisation due to consistent evidence linking them to bowel cancer. For those who eat meat, choosing leaner cuts, removing visible fat before cooking, and using lower-fat methods such as grilling, baking, or steaming rather than frying helps manage saturated fat and calorie intake. Compare meat with fish and seafood for a lower-saturated-fat protein option, or explore legumes and pulses for plant-based alternatives.