How much red meat should I eat?
Discover why the NHS advises limiting your intake of red meat, and how eating it can impact your health
Red meat contributes protein and iron, and may be included in moderation as part of a balanced diet. However, the NHS recommends that people who eat more than 90g (cooked weight) of red or processed meat per day reduce to 70g, as this may help reduce their risk of bowel cancer.
Large amounts of red meat, and particularly processed meat, is also associated with an increased risk of total mortality, heart disease and type-2 diabetes in both men and women.
Next, read 10 ways to eat less meat, find out more about the carnivore diet and if processed food is bad for you.
What does 70g of red meat look like?
An average 70g portion* equates to:
- 2 rashers of thick bacon
- 1½ British pork sausages
- Just over a third of an 8oz sirloin steak
- 5 slices of thin lunch ham
- 5 tbsp cooked mince
- Half a patty of a large burger
*Figures are for guidance and based on average cooked weights.
As you can see, it can be easy to exceed the recommended 70g limit just with one red or processed meat item, such as a whole steak or a burger patty. If you eat more red or processed meat on one particular day, the NHS recommends consuming less in the following days or having some meat-free days, so that the average amount you eat each day is less than 70g.
How does 70g of cooked meat fit into a balanced meal?
It’s recommended that we consume two or three portions of protein each day – this includes plant proteins from beans and pulses, as well as fish, eggs and meat.
Including 25-30g of high-quality protein at each meal is thought to be more effective than having the majority of your protein in one go. So, try serving your portion of red meat with a high-protein side, like lentils.
It’s important to balance protein with starchy carbs – aim for three to four portions a day. As we know, we should all be eating at least five portions of fruit and vegetables, as well as two to three portions of dairy or plant-based alternatives a day.
Want to learn more about the health benefits and risks of red or processed meat?
Read our expert guides to find out exactly how much meat is safe to eat and whether bacon is really bad for you.
Find out more:
What is a flexitarian diet?
What are ultra-processed foods?
Is processed food bad for you?
Is vegan ‘meat’ healthy?
Classic recipes minus the meat
This article was last reviewed on 31st May 2024 by Kerry Torrens.
A nutritionist (MBANT) Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the Royal Society of Medicine, the Complementary and Natural Healthcare Council (CNHC), and the British Association for Applied Nutrition and Nutritional Therapy (BANT).
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
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