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id='searchsubmit' aria-label='Search'><i class='fa fa-magnifying-glass'></i></button></form> </li> </ul> </nav> </div> </div> </div> </header> <main id="content" class="site-content"> <div class="global-breadcrumb"> <div class="grid-container"> <div class="grid-x"> <div class="cell"> <nav aria-label="breadcrumbs" id="breadcrumbs"><span><span><a href="https://www.wcrf.org/">Home</a></span> <span><a href="https://www.wcrf.org/preventing-cancer/">Preventing cancer</a></span> <span><a href="https://www.wcrf.org/preventing-cancer/topics/">What affects your risk of getting cancer?</a></span> <span class="breadcrumb_last" aria-current="page">Meat and cancer</span></span></nav> </nav> </div> </div> </div> </div><section class="hero header-secondary color-sky-blue-bg"> <div class="item"> <div class="grid-container"> <div class="grid-x grid-margin-x"> <div class="cell small-order-2 large-order-1 large-6 vertical-align"> <div class="content color-transparent-bg"> <h1>Meat and cancer</h1> <div class="subtitle bold-600 collapse-margin-bottom"><p>Find out how eating meat affects your risk of cancer, and explore evidence on how red and processed meat can increase the risk of bowel cancer.</p> </div> </div> </div> <div class="cell small-order-1 large-order-2 large-6">  <div class="media"> <img fetchpriority="high" decoding="async" width="675" height="450" src="https://www.wcrf.org/wp-content/uploads/2024/11/682106946-faqs-meat-675px.png" class="attachment-large size-large" alt="A steak" srcset="https://www.wcrf.org/wp-content/uploads/2024/11/682106946-faqs-meat-675px.png 675w, https://www.wcrf.org/wp-content/uploads/2024/11/682106946-faqs-meat-675px-300x200.png 300w" sizes="(max-width: 675px) 100vw, 675px" /> </div> </div> </div> </div> </div> <div class="grid-container"> <div class="grid-x grid-margin-x"> <div class="cell"> <div class="quick-links rounded-s overflow-hidden spacing-m spacing-m-left spacing-m-right"> <h2 class="quick-links-heading">On this page</h2> <ul class="quick-links-list"></ul> </div> </div> </div> </div> </section> <section class="copy copy-text spacing-collapse-bottom"> <div class="grid-container"> <div class="grid-x"> <div class="cell large-8"> <p>Some types of meat can be enjoyed as part of a healthy diet, such as chicken and turkey. But eating too much red meat and any amount of processed meat can increase your risk of bowel cancer.</p> <p>Processed meat and some types of red meat can also be high in saturated fat and calories, which can contribute to weight gain over time if eaten often or in large amounts. Living with overweight or obesity can increase the risk of at least 13 different types of cancer.</p> <p>That’s why one of our <a href="/preventing-cancer/cancer-prevention/our-cancer-prevention-recommendations/">Cancer Prevention Recommendations</a> is to limit red meat and avoid processed meat.</p> <h2>What’s the science behind meat and cancer?</h2> <p>Researchers are studying how eating red meat can increase cancer risk. One explanation involves a compound called haem, which contains iron and gives red meat its colour. Haem can trigger the creation of harmful compounds that can damage the lining of the bowel and increase the risk of bowel cancer.</p> <p>Processed meat often has chemical preservatives called nitrites and nitrates added to it. They can turn into harmful compounds that increase the risk of bowel cancer.</p> </div> </div> </div> </section> <section class="copy copy-list spacing-collapse-top"> <div class="grid-container"> <div class="grid-x"> <div class="cell"> <div class="content color-sky-blue-75-bg has-bg"> <h2>Processed meat and cancer</h2> <p>Processed meat is any meat that has been smoked, cured, or had salt or chemical preservatives (nitrites and nitrates) added. Processed meat includes:</p> <ul> <li>Sausages</li> <li>Hot dogs</li> <li>Ham</li> <li>Chorizo</li> <li>Bacon</li> <li>Pepperoni</li> <li>Beef jerky</li> <li>Corned beef</li> <li>Charcuterie or deli meats such as salami, parma ham and saucisson</li> <li>Sliced luncheon meats, including those made from chicken and turkey</li> </ul> <p>Our scientists recommend eating very little, if any, processed meat.</p> <p><a href="https://www.wcrf.org/living-well/health-guides-cookbooks/the-facts-about-processed-meat/">> Download our free processed meat factsheet</a></p> </div> </div> </div> </div> </section> <section class="copy copy-text spacing-collapse"> <div class="grid-container"> <div class="grid-x"> <div class="cell large-8"> <h3>What about white processed meat?</h3> <p>Our research shows a strong link between processed red meat and bowel cancer, which is why we recommend avoiding processed red meat such as bacon and ham. When it comes to processed white meats like chicken, turkey or fish, it’s important to check the ingredients for preservatives like nitrates or nitrites. If these preservatives are absent, these options are generally better than red processed meats.</p> <p>However, always check the salt content using the traffic light label – opt for products with a green label for salt, rather than amber or red, as having too much salt in the diet is bad for your health. Even with white processed meats, it’s best to eat them only occasionally.</p> <div class="spacing-xs-top"> <a class="button primary" href="/health-guides/making-sense-of-food-and-drink-labelling/" aria-label="Get our guide: Making sense of food labelling" target="" > Get our guide: Making sense of food labelling </a> </div> </div> </div> </div> </section> <section class="copy copy-text spacing-collapse"> <div class="grid-container"> <div class="grid-x"> <div class="cell large-8"> <hr /> <h2 class="p1"><span class="s1">Red meat and cancer </span></h2> <p class="p1"><span class="s1">Red meat is any type of meat from the muscle of a mammal, including: </span></p> <ul class="ul1"> <li class="li2"><span class="s1">Beef / veal </span></li> </ul> <ul class="ul1"> <li class="li2"><span class="s1">Pork </span></li> </ul> <ul class="ul1"> <li class="li2"><span class="s1">Lamb / mutton </span></li> </ul> <ul class="ul1"> <li class="li2"><span class="s1">Horse </span></li> </ul> <ul class="ul1"> <li class="li2"><span class="s1">Goat </span></li> </ul> <p class="p1"><span class="s1">Red meat is a good source of nutrients such as protein, iron, zinc and vitamin B12 so can form part of a healthy, balanced diet. But we don’t need to eat it every day. </span></p> <p class="p1"><span class="s1">We recommend limiting the amount of red meat we eat to 3 portions a week (350–500g or 12–18oz cooked weight). </span><span class="s4">It’s</span><span class="s1"> best to choose lean, rather than fatty cuts of meat. </span></p> <p class="p1"><span class="s1">500g of cooked red meat is around 700–750g of raw meat. A medium steak is about 145g (cooked weight), and 3 slices of roast beef or pork is about 90g (cooked weight). </span></p> <h2 class="p3"><span class="s1"><b>White meat and cancer</b> </span></h2> <p class="p3"><span class="s1">Our experts haven’t found any evidence that eating white meat affects your risk of cancer. This means white meat can be enjoyed as part of a healthy, balanced diet. </span></p> <p class="p3"><span class="s1">White meat includes: </span></p> <ul class="ul1"> <li class="li2"><span class="s1">Chicken </span></li> </ul> <ul class="ul1"> <li class="li2"><span class="s1">Turkey </span></li> </ul> <p class="p3"><span class="s1">White meat can also include duck and goose, but we don’t yet have enough evidence about how these types of meat affect your cancer risk. </span></p> </div> </div> </div> </section> <section class="copy copy-50-50 has-header"> <div class="header"> <div class="grid-container"> <div class="grid-x relative "> <div class="cell "> <h2>Practical ways to eat less red and processed meat</h2> </div> </div> </div> </div> <div class="grid-container paragraphs"> <div class="grid-x color-sky-blue-75-bg has-bg"> <div class="cell medium-5"> <h3><span class="TextRun MacChromeBold SCXW220757233 BCX8"><span class="NormalTextRun SCXW220757233 BCX8">1. Find an alternative</span></span></h3> </div> <div class="cell medium-7"> <p><span>Try incorporating other sources of protein in your diet instead, such as: </span><span> </span></p> <ul> <li><span>Plant-based protein sources like pulses, tofu and soy chunks</span><span> </span></li> </ul> <ul> <li><span>Poultry like skinless chicken and turkey </span><span> </span></li> </ul> <ul> <li><span>Fish like salmon, tilapia and canned tuna (in spring water) </span><span> </span></li> </ul> <ul> <li><span>Eggs and dairy products like lower-fat cheese, and plant-based dairy alternatives</span><span> </span></li> </ul> </div> </div> <div class="grid-x color-sky-blue-75-bg has-bg"> <div class="cell medium-5"> <h3><span class="NormalTextRun SCXW94782469 BCX8">2. Eat smaller</span> <span class="NormalTextRun SCXW94782469 BCX8">portions</span></h3> </div> <div class="cell medium-7"> <p><span>Eating a smaller portion (about the size of a deck of cards) means you can have red meat more often and still have no more than 350–500g a week.</span><span> </span></p> <p><span>Make red meat go further by adding beans, chickpeas, lentils or mushrooms to bulk up stews, chilies and pasta sauces. This can help lower the calories in your meals, helps you to eat more plant-based foods and counts towards your 5 A DAY.</span><span> </span></p> </div> </div> <div class="grid-x color-sky-blue-75-bg has-bg"> <div class="cell medium-5"> <h3><span class="TextRun MacChromeBold SCXW254290705 BCX8"><span class="NormalTextRun SCXW254290705 BCX8">3. Easy swaps</span></span><span class="EOP SCXW254290705 BCX8"> </span></h3> </div> <div class="cell medium-7"> <p><span>Swap beef mince for turkey or vegetarian mince. Even if you only swap half, you’ll cut calories and it’s just as filling. Boost the flavour with onion, garlic, herbs and spices. You can also use smoked paprika to lift the flavour of dishes rather than adding chorizo.</span><span> </span></p> <p><span>Use alternatives to ham in your sandwiches. Try chicken, hard-boiled eggs, tinned tuna (in spring water), low-fat houmous or low-fat cream cheese. Add rocket or spring onions to a fresh flavour.</span></p> </div> </div> <div class="grid-x color-sky-blue-75-bg has-bg"> <div class="cell medium-5"> <h3><span class="TextRun MacChromeBold SCXW161178695 BCX8"><span class="NormalTextRun SCXW161178695 BCX8">4. Have meat-free days</span></span><span class="EOP SCXW161178695 BCX8"> </span></h3> </div> <div class="cell medium-7"> <p><span>Keep some days meat-free. Base your meals </span><span>around plant-based protein sources such as pulses and soya products, eg tofu, and other plant-based foods including vegetables, fruit and wholegrains.</span><span> </span><span> </span></p> <p><a href="/living-well/health-guides-cookbooks/"><span>> Order a free cookbook today</span></a><span> </span></p> </div> </div> </div> </section> <section class="cards-text cards spacing-collapse-top has-header"> <div class="header spacing-collapse-top"> <div class="grid-container"> <div class="grid-x relative "> <div class="cell "> <h2>Living with cancer</h2><p>After a cancer diagnosis, follow our Recommendations, if you can. If you are living with or beyond cancer, we recommend that you limit red meat and avoid processed meat.</p> </div> </div> </div> </div> <div class="grid-container"> <div class="grid-x grid-margin-x grid-margin-y align-center"> <div class="cell medium-6 large-4 repeater-item"> <a href="/living-well/living-with-cancer/your-questions-answered/can-i-eat-meat-if-i-have-cancer-or-have-had-cancer/" class="pseudo-link">Read more</a> <div class="card color-sky-blue-25-bg"> <div class="content fixed-button"> <h3 class="h3">Can I eat meat if I have cancer or have had cancer?</h3> <div class="button-group"><a href="/living-well/living-with-cancer/your-questions-answered/can-i-eat-meat-if-i-have-cancer-or-have-had-cancer/" class="button secondary">Read more</a></div> </div> </div> </div> <div class="cell medium-6 large-4 repeater-item"> <a href="/living-well/living-with-cancer/your-questions-answered/how-important-is-protein-during-cancer/" class="pseudo-link">Read more</a> <div class="card color-sky-blue-25-bg"> <div class="content fixed-button"> <h3 class="h3">How important is protein during cancer?</h3> <div class="button-group"><a href="/living-well/living-with-cancer/your-questions-answered/how-important-is-protein-during-cancer/" class="button secondary">Read more</a></div> </div> </div> </div> <div class="cell medium-6 large-4 repeater-item"> <a href="https://www.wcrf.org/living-well/living-with-cancer/your-questions-answered/are-there-any-nutrition-tips-that-could-help-support-my-fitness-goals-after-cancer-diagnosis/" class="pseudo-link">Read more</a> <div class="card color-sky-blue-25-bg"> <div class="content fixed-button"> <h3 class="h3">Are there any nutrition tips that could help support my fitness goals after cancer diagnosis?</h3> <div class="button-group"><a href="https://www.wcrf.org/living-well/living-with-cancer/your-questions-answered/are-there-any-nutrition-tips-that-could-help-support-my-fitness-goals-after-cancer-diagnosis/" class="button 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</div> </div> </div> </div> </form> </div> </div> <div class="cards cards-full has-header search-results search-results-main" id="search-results-main-8" data-start-page="1" data-total-posts="382"> <div class="grid-container"> <div id="post-results-8" class="grid-x grid-margin-x grid-margin-y medium-up-2 large-up-3 posts post-results align-center"> <div class="cell repeater-item related"> <a href="https://www.wcrf.org/living-well/eating-well/recipes/cajun-salmon-with-spicy-tomato-pasta/" class="pseudo-link">Cajun salmon with spicy tomato pasta</a> <div class="card color-apple-75-bg"> <div class="media media-relative"> <img decoding="async" width="580" height="580" src="https://www.wcrf.org/wp-content/uploads/2024/08/Cajun-Salmon-with-Spicy-Tomato-Pasta-03-SQ.jpg" class="attachment-large size-large" alt="Cajun salmon with spicy tomato pasta" srcset="https://www.wcrf.org/wp-content/uploads/2024/08/Cajun-Salmon-with-Spicy-Tomato-Pasta-03-SQ.jpg 580w, https://www.wcrf.org/wp-content/uploads/2024/08/Cajun-Salmon-with-Spicy-Tomato-Pasta-03-SQ-300x300.jpg 300w, https://www.wcrf.org/wp-content/uploads/2024/08/Cajun-Salmon-with-Spicy-Tomato-Pasta-03-SQ-150x150.jpg 150w" sizes="(max-width: 580px) 100vw, 580px" /> </div> <div class="content fixed-button"> <h3 class="h3">Cajun salmon with spicy tomato pasta</h3> <p class="">A tasty weeknight dinner that’s ready in 20 minutes</p> <div class="kk-star-ratings kksr-template" data-payload='{"id":"2341","slug":"default","ignore":"","reference":"template","align":"","class":"","count":"1","legendonly":"","readonly":"","score":"5","starsonly":"","valign":"","best":"5","gap":"5","greet":"Rate this recipe","legend":"1 ratings","size":"24","title":"Cajun salmon with spicy tomato pasta","width":"142.5","_legend":"{count} ratings","font_factor":"1.25"}'> <div class="kksr-stars"> <div class="kksr-stars-inactive"> <div class="kksr-star" data-star="1" style="padding-right: 5px"> <div class="kksr-icon" style="width: 24px; height: 24px;"></div> </div> <div class="kksr-star" data-star="2" style="padding-right: 5px"> <div class="kksr-icon" style="width: 24px; height: 24px;"></div> </div> <div class="kksr-star" data-star="3" style="padding-right: 5px"> <div class="kksr-icon" style="width: 24px; height: 24px;"></div> </div> <div class="kksr-star" data-star="4" style="padding-right: 5px"> <div class="kksr-icon" style="width: 24px; height: 24px;"></div> </div> <div class="kksr-star" data-star="5" style="padding-right: 5px"> <div class="kksr-icon" style="width: 24px; height: 24px;"></div> </div> </div> <div class="kksr-stars-active" style="width: 142.5px;"> <div class="kksr-star" style="padding-right: 5px"> <div class="kksr-icon" style="width: 24px; height: 24px;"></div> </div> <div class="kksr-star" style="padding-right: 5px"> <div class="kksr-icon" style="width: 24px; height: 24px;"></div> </div> <div class="kksr-star" style="padding-right: 5px"> <div class="kksr-icon" style="width: 24px; height: 24px;"></div> </div> <div class="kksr-star" style="padding-right: 5px"> <div class="kksr-icon" style="width: 24px; height: 24px;"></div> </div> <div class="kksr-star" style="padding-right: 5px"> <div class="kksr-icon" style="width: 24px; height: 24px;"></div> </div> </div> </div> <div class="kksr-legend" style="font-size: 19.2px;"> 1 ratings </div> </div> <div class="button-group sr-only"><a href="https://www.wcrf.org/living-well/eating-well/recipes/cajun-salmon-with-spicy-tomato-pasta/" class="button sr-only">Read more</a></div> </div> </div> </div> <div class="cell repeater-item related"> <a href="https://www.wcrf.org/living-well/eating-well/recipes/fry-less-fry-up/" class="pseudo-link">Fry-less fry-up</a> <div class="card color-apple-75-bg"> <div class="media media-relative"> <img decoding="async" width="580" height="580" src="https://www.wcrf.org/wp-content/uploads/2024/08/Fry-Less-Fry-Up-39-R-SQ.jpg" class="attachment-large size-large" alt="Fry less fry-up" srcset="https://www.wcrf.org/wp-content/uploads/2024/08/Fry-Less-Fry-Up-39-R-SQ.jpg 580w, https://www.wcrf.org/wp-content/uploads/2024/08/Fry-Less-Fry-Up-39-R-SQ-300x300.jpg 300w, https://www.wcrf.org/wp-content/uploads/2024/08/Fry-Less-Fry-Up-39-R-SQ-150x150.jpg 150w" sizes="(max-width: 580px) 100vw, 580px" /> </div> <div class="content fixed-button"> <h3 class="h3">Fry-less fry-up</h3> <p class="">Treat yourself to this healthier alternative to the traditional fry-up</p> <div class="kk-star-ratings kksr-template" data-payload='{"id":"2396","slug":"default","ignore":"","reference":"template","align":"","class":"","count":"1","legendonly":"","readonly":"","score":"5","starsonly":"","valign":"","best":"5","gap":"5","greet":"Rate this recipe","legend":"1 ratings","size":"24","title":"Fry-less fry-up","width":"142.5","_legend":"{count} ratings","font_factor":"1.25"}'> <div class="kksr-stars"> <div class="kksr-stars-inactive"> <div class="kksr-star" data-star="1" style="padding-right: 5px"> <div class="kksr-icon" style="width: 24px; height: 24px;"></div> </div> <div class="kksr-star" data-star="2" style="padding-right: 5px"> <div class="kksr-icon" style="width: 24px; height: 24px;"></div> </div> <div class="kksr-star" data-star="3" style="padding-right: 5px"> <div class="kksr-icon" style="width: 24px; height: 24px;"></div> </div> <div class="kksr-star" data-star="4" style="padding-right: 5px"> <div class="kksr-icon" style="width: 24px; height: 24px;"></div> </div> <div class="kksr-star" data-star="5" style="padding-right: 5px"> <div class="kksr-icon" style="width: 24px; height: 24px;"></div> </div> </div> <div class="kksr-stars-active" style="width: 142.5px;"> <div class="kksr-star" style="padding-right: 5px"> <div class="kksr-icon" style="width: 24px; height: 24px;"></div> </div> <div class="kksr-star" style="padding-right: 5px"> <div class="kksr-icon" style="width: 24px; height: 24px;"></div> </div> <div class="kksr-star" style="padding-right: 5px"> <div class="kksr-icon" style="width: 24px; height: 24px;"></div> </div> <div class="kksr-star" style="padding-right: 5px"> <div class="kksr-icon" style="width: 24px; height: 24px;"></div> </div> <div class="kksr-star" style="padding-right: 5px"> <div class="kksr-icon" style="width: 24px; height: 24px;"></div> </div> </div> </div> <div class="kksr-legend" style="font-size: 19.2px;"> 1 ratings </div> </div> <div class="button-group sr-only"><a href="https://www.wcrf.org/living-well/eating-well/recipes/fry-less-fry-up/" class="button sr-only">Read more</a></div> </div> </div> </div> <div class="cell repeater-item related"> <a href="https://www.wcrf.org/living-well/eating-well/recipes/lamb-koftas/" class="pseudo-link">Lamb koftas</a> <div class="card color-apple-75-bg"> <div class="media media-relative"> <img loading="lazy" decoding="async" width="580" height="580" src="https://www.wcrf.org/wp-content/uploads/2024/11/580x580-Lamb-Koftas.jpg" class="attachment-large size-large" alt="Lamb koftas" srcset="https://www.wcrf.org/wp-content/uploads/2024/11/580x580-Lamb-Koftas.jpg 580w, https://www.wcrf.org/wp-content/uploads/2024/11/580x580-Lamb-Koftas-300x300.jpg 300w, https://www.wcrf.org/wp-content/uploads/2024/11/580x580-Lamb-Koftas-150x150.jpg 150w" sizes="auto, (max-width: 580px) 100vw, 580px" /> </div> <div class="content fixed-button"> <h3 class="h3">Lamb koftas</h3> <p class="">Paired with veggie skewers and a zesty yoghurt dressing, this is a filling lunch or dinner </p> <div class="kk-star-ratings kksr-template" data-payload='{"id":"12764","slug":"default","ignore":"","reference":"template","align":"","class":"","count":"1","legendonly":"","readonly":"","score":"5","starsonly":"","valign":"","best":"5","gap":"5","greet":"Rate this recipe","legend":"1 ratings","size":"24","title":"Lamb koftas","width":"142.5","_legend":"{count} ratings","font_factor":"1.25"}'> <div class="kksr-stars"> <div class="kksr-stars-inactive"> <div class="kksr-star" data-star="1" 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risk of colorectal cancer</li> <li>processed meat INCREASES the risk of colorectal cancer</li> </ul> <p><a href="https://www.wcrf.org/research-policy/science-policy-library/">> Read the relevant chapters in our Science and policy library</a></p> </div> </div> </div> </section> <section class="featured-banner color-indigo-bg tab-top"> <div class="grid-container"> <div class="grid-wrap"> <div class="grid-x grid-margin-x align-center align-middle"> <div class="cell medium large-6 large-order-2"> <div class="media-spacer"> <div class="media media-relative ratio-7-5"> <img width="675" height="450" src="https://www.wcrf.org/wp-content/uploads/2024/11/Donate-main-675.png" class="attachment-large size-large" alt="Main donate button" loading="lazy" srcset="https://www.wcrf.org/wp-content/uploads/2024/11/Donate-main-675.png 675w, https://www.wcrf.org/wp-content/uploads/2024/11/Donate-main-675-300x200.png 300w" sizes="auto, (max-width: 675px) 100vw, 675px" /> </div> </div> </div> <div class="cell 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