Red meat

Beef (lean)

Written by the VitaWhat editorial team · Medically reviewed by Steve Davis · Last reviewed 19 July 2026 · Editorial policy

A rich source of iron, zinc and B12.

~26 g protein and ~250 kcal per 100 g cooked (varies by cut). Limit to ~500 g cooked red meat/week.

Benefits

  • Highly absorbable (haem) iron
  • Zinc
  • Vitamin B12
  • Protein

Pros

  • Excellent iron and B12
  • Satiating
  • Flavourful

Cons

  • Saturated fat in fattier cuts
  • Red meat linked to bowel-cancer risk in excess
  • Environmental impact

Sources & references

  1. WHO — Q&A on red/processed meat
  2. British Nutrition Foundation

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