Red meat or alternatives?

Lean red meat is rich in iron, zinc and vitamin B12. It is also a valuable source of omega-3s. It’s true that you can get some or all of these nutrients from other protein sources like chicken, pork, fish or legumes but at a time when obesity is on the rise we need to be able to get the most nutrients out of our food without the added kilojoules.

The charts below show how much iron, zinc and vitamin B12 different protein sources provide at the same amount of kilojoules.

Lean red meat vs other meat protein sources 

Lean red meat vs plant protein sources

+++ High
++ Moderate  
++ Low

* The iron and zinc in plant foods is not well absorbed. 

The Australian Dietary Guidelines indicate that red meat is recommended 3 to 4 times a week in the Australian Guide to Healthy Eating, otherwise, high-iron replacement foods are needed.


 

To get your daily intake of iron:

1 lean rump steak (grilled) will provide a quarter of an adult females’ daily iron needs, whereas the same amount of iron, you would need to eat 9 skinless chicken breasts, 4½ trimmed pork chops, 3 eggs or 2 cups of tuna. 

To get your daily intake of zinc:

¼ cup of cooked lean beef strips will provide a quarter of an elderly males’ daily zinc needs, whereas for the same amount of zinc, you would need to eat 2½ cups of skinless chicken and ¾ cup of trimmed pork strips.

To get your daily intake of vitamin B12:

2 mouthfuls of a cooked lean rump steak will provide a quarter of a teenagers’ daily vitamin B12 needs, whereas for the same amount of vitamin B12, you would need to eat 1 skinless chicken breast or 1½ trimmed pork chops.



Find out how you can meet your daily iron needs

How to prepare, shop and cook healthy meals

Also read more on:

• Red meat cooking tips
• Red meat and weight loss
• Contribution of red meat to nutrition in Australia