The current UK Government advises that people who are eating more than 90g/day (cooked weight) of red and processed meat should cut down to less than 70g/day to reduce the risk of colorectal (bowel) cancer. This is in the context of a healthy, balanced diet containing plenty of plant-based foods such as wholegrains, vegetables and fruit.
The latest National Diet and Nutrition Survey reports that the average intake of red and processed meat in UK adults is 56g, with women (aged 19-64) averaging 44g/day and men (aged 19-64) averaging 69g/day. However, mean intakes doesn’t give an indication of range; there is considerable variation in consumption within age groups in the UK population, such as in men aged 19-64 years, where intakes vary from 0-208g/day when comparing the 2.5th to 97.5th percentile.
Table 1. Average weights of commonly consumed meats
| Type of meat | Cooked weight | Raw weight | How to measure |
|---|---|---|---|
|
Type of meat
Lean beef mince*
|
Cooked weight
100g
|
Raw weight
125g
|
How to measure
About a quarter of a 500g pack size – use the size of pack as a guide
|
|
Type of meat
Beef burger*
|
Cooked weight
80-100g (grilled)
|
Raw weight
120-150g
|
How to measure
Ready portioned
|
|
Type of meat
Lean rump steak*
|
Cooked weight
130g* (grilled)
|
Raw weight
175g
|
How to measure
About half the size of your hand
|
|
Type of meat
Lean diced pork*
|
Cooked weight
100g
|
Raw weight
150g
|
How to measure
Use the size of pack as a guide
|
|
Type of meat
Lean diced lamb*
|
Cooked weight
100g
|
Raw weight
140g
|
How to measure
Use the size of pack as a guide
|
|
Type of meat
Lean beef stewing steak
|
Cooked weight
100g
|
Raw weight
125g
|
How to measure
Use the size of pack as a guide
|
|
Type of meat
Portion of roast meat**
|
Cooked weight
90g
|
Raw weight
130g***
|
How to measure
3 thin-cut slices of roast lamb, beef or pork, each about the size of half a slice of sliced bread
|
|
Type of meat
Lamb or Pork chop (edible portion)***
|
Cooked weight
75g (fried or grilled)
|
Raw weight
110g
|
How to measure
Ready portioned
|
|
Type of meat
Sausages (2 standard size)*
|
Cooked weight
90g (grilled)
|
Raw weight
114g
|
How to measure
Ready portioned
|
|
Type of meat
Bacon (2 slices)*
|
Cooked weight
50g (grilled)
|
Raw weight
75g
|
How to measure
Ready portioned
|
|
Type of meat
Ham (1 slices)**
|
Cooked weight
23g
|
Raw weight
N/A
|
How to measure
Ready portioned
|
Be guided by pack size. For example if an average portion of raw weight is 125g this is a quarter of a 500g pack or around a third of a 400g pack.
* BNF portion size guide
** NHS website
*** WCRF Red and Processed Meat
Table 2. Suggestions of how meat combinations can represent about 500g maximum recommended intake over a week (using cooked weights) with meal suggestions
- Combination 1
- Combination 2
- Combination 3
| Combination 1 | ||
|---|---|---|
| Lean beef mince | 100g | Use in a Bolognese sauce |
| Lean beef rump steak | 130g | Cut in strips and use for fajitas with plenty of peppers, and mushrooms |
| 2 pork sausages (grilled) | 90g | For a weekend brunch with poached eggs, tomatoes and mushrooms |
| Lean diced lamb | 100g | In a lamb kebab with pitta, salad and herby yogurt dressing |
| Pork chop (edible portion) | 75g | Use in a tray bake, with roasted vegetables |
| Total for the week | 495g | |
| Combination 2 | ||
|---|---|---|
| Beef burger (grilled) | 100g | Served with sweet potato wedges and reduced fat or yogurt dressed coleslaw |
| Pork or lamb mince | 100g | In meatballs in a tomato sauce (e.g. made with canned chopped tomatoes & herbs) with rice or pasta |
| Lean beef steak (grilled) | 130g | Served with homemade chips, grilled tomatoes and peas |
| 2 x small lamb chops (grilled) | 140g | Served with quinoa or couscous, mint leaves, chickpeas and broccoli |
| 1 ham slice | 23g | In wholegrain bread, with mustard and plenty of salad |
| Total for the week | 493g | |
| Combination 3 | ||
|---|---|---|
| Lean beef mince | 100g | In a potato topped pie or Moussaka |
| Roast beef | 90g | For a Sunday lunch |
| 2 bacon slices (grilled) | 50g | In wholegrain bread, with lettuce and tomato, and a small amount of reduced fat mayo |
| Beef stewing steak | 100g | In a beef, bean and vegetable stew |
| Lean pork loin steak | 120g | Thinly sliced in a stir fry with noodles and vegetables |
| Total for the week | 460g | |
The portion sizes given are averages for healthy adults, based on a daily calorie allowance of 2000kcal – the amount estimated for an average, healthy weight adult woman. A smaller person or people trying to lose weight, may need smaller portions. If hand measures are used like in the example of rump steak, portion sizes will vary with the size of a person’s hands and so generally, bigger people will get bigger portions and smaller people will get smaller portions.
For high consumers of red and processed meat, NHS suggest the recommendations can be met by eating smaller portions of red and processed meat, eating these meats less often, or swapping some for alternative proteins such as beans and pulses.
The British Nutrition Foundation has reviewed the accuracy of the scientific content of this page (please note this does not include linked pages) on June 2, 2021.
The British Nutrition Foundation is not a lobbying organisation nor does it endorse any products or engage in food advertising campaigns.
For more information about the British Nutrition Foundation, please visit www.nutrition.org.uk
Related articles
A Balancing Act with Jimmy Doherty
Milk Every Golden Moment
The Headliner with Danny Jones
Dairy through the lifestages
Wake up to B12
Lancet study about red meat and health challenged by scientists
Should we cut out dairy products from our diet?
Why are whole grains good for your health?
