What's the healthiest way to eat beef? Top nutritionist on why steak isn't that bad for you after all - even a burger might be better than chicken

Beef gets a fair share of stick in the health department.Studies have linked eating large quantities of it - as well as other red meats like lamb and veal - to a host of major killers like heart disease, stroke and cancer. But recent research suggests the risks aren't all they seem. Earlier this year a major analysis of previous data found that consumption of red meat made no difference to the risk of stroke in more than 1 million people.It follows large studies published in 2025 and 2022 showing those who eat large quantities of the Sunday roast favourite are at no higher risk of heart disease, obesity or cancer.This is despite the World Health Organisation classifying it as a food that 'probably' causes cancer.So what's going on? Experts say the key difference often lies with how we eat red meat; in other words, how it's prepared, and the calories, fat and salt that come alongside it. Here, experts reveal how to enjoy beef without worrying about the potential impact on your health. Even steaks can be part of your health kick... Steak is higher in many vital nutrients than chicken, experts say, including iron and vitamin B12How a steak could be healthier than a chicken dinner Experts are unanimous in their praise of beef for its vast nutritional offering. ‘Lean beef packs a lot of nutrition into a relatively small serving,' says Nichola Ludlam-Raine, registered dietitian and author of How Not To Eat Ultra Processed.'It provides high-quality protein alongside important micronutrients including iron, zinc and vitamin B12.If you were to tuck into a steak sandwich, you’d probably consume a generous 30g or so of protein; similar to a chicken sandwich and more than enough for one meal, as per experts' recommendations.But red meat's edge is the plethora of vital micronutrients. ‘Per 100g cooked, lean beef provides around 2.5 milligrams (mg) of iron, 5 to 6mg zinc and 2.5 micrograms (mcg) B12, compared with chicken breast at around 1mg iron, 1mg zinc and 0.3mcg of B12,’ adds Ms Ludlam Raine.The only popular sandwich filling that provides more iron is falafel - with around 3mg per 100g.‘But this is non-haem iron, which is less readily absorbed by the body than haem iron. Falafel also doesn’t naturally contain B12,' says Ludlam Raine. While protein supports muscle maintenance, vitamin B12 and iron promote energy, while zinc supports normal immune and cognitive function.‘Iron supports cognition too and helps reduce tiredness and fatigue.'While even the leanest cuts of beef contain some fat - usually less than 10g - this also brings some benefits, says Ms Ludlam Raine.'The fats in beef are more complex than is often portrayed,' she says. 'Beef contains unhealthy saturated fat but it also contains healthier unsaturated fats, including omega-3 fatty acids.'What's more, some cuts of beef contain less saturated fat - the type that increases risk of heart disease - than chicken.A sirloin steak, for instance, contains around 8g of total fat and 2g of saturated fat. But three chicken wings or thighs (with the skin on) contain three times the overall fat and four times the saturated fat. The calorie count, meanwhile, is roughly the same.Ludlam Raine says trimming the fat strip on a steak will save you around 3g of saturated fat and between 50 and 100 calories, depending on thickness.The types of beef you should be choosingBeef can come in a number of forms - from unprocessed steaks and roasting joints, to mince and processed varieties such as bacon, sausages and salami. This chart shows how much meat Britons have purchased on average each week, data for 2022 shows a massive drop compared to historic levels (data doesn't include fish)‘Generally, the healthy cuts of beef that are fresh or frozen are the lean cuts such as sirloin or tenderloin,’ says Professor Duane Mellor, a registered dietitian and science communicator at Aston University.These contain less saturated fat compared to other cuts such as ribeye.A tenderloin or fillet steak may contain around 3g of saturated fat, while a ribeye steak could contain up to 20g. The fat marbling throughout the piece means it's far more difficult to reduce the saturated fat content by simply avoiding the strip at the top.And what about mince?Used to make burgers, chilli, spag bol and meatballs, a few packs of beef mince can provide multiple dinners throughout the week. The experts say the health properties of a mince-based meal depends on the fat content - and suggest opting for the lowest fat version.A homemade burger made with 125g of five per cent fat beef mince has around 170 calories and around 2-3g of saturated fat. 'When served with plenty of vegetables and a bun, you have a perfectly healthy, balanced meal,' says Ludlam Raine.But choose 20 per cent fat mince and you're looking at nearly twice the calorie count and up to five times as much fat. The same applies to all dinners made from mince, Ludlam Raine says. Beware of ready made burgers and chillis which tend to be made with fattier meat, large quantities of salt and additives, which have been linked to digestive problems. A Tesco Finest beef burger for example contains 0.82g of salt - nearly a sixth of the daily limit - and a high 6.6g of saturated fat.It also features added starches, dextrose, yeast extracts, flavourings and chemical preservatives.'Check the main nutrition label to see if beef is the first ingredient listed - this means there's a high proportion of meat, compared to additives,' Ludlam Raine adds.As for the type you might find in a sunday roast; beef topside or silverside is fairly low in calories with around 170 per 100g, 1.6g of saturated fat.But opt for a fattier cut like a rump or ribeye and you'll raise this to up to 330 calories and potentially 28g of saturated fat, depending on the portion. And that's before you've added fat-drenched potatoes...And the worst... ‘The least healthy versions of beef are the processed type like some sausages and preserved meat such as corned beef,’ says Professor Mellor.This is because of the addition of preservatives called nitrites and nitrates which, when cooked, can turn into nitrosamines, some of which are known to increase cancer risk.Ms Ludlam Raine adds that it's important to recognise that much of the scientific evidence against red meat combines red and processed meat.‘This makes it difficult to separate the effects of fresh beef from processed products. Processed meat is more consistently associated with adverse health outcomes than fresh red meat, but scientists still don't know exactly which component is responsible,’ she says.‘It could be salt, preservatives such as nitrites, processing methods, cooking methods or a combination of factors.’What's the best way to cook red meat?Burgers and meatballs should be grilled on a wire rack, not fried, where possible, says Ludlam Raine. This allows the excess fat to drain away on to a baking tray below. ‘If you are frying, you could blot some of the fat away after cooking with kitchen paper,' she adds. When it comes to steak, opting for well-done could come with risks - especially if it's cooked over a naked flame, such as with a barbecue.‘Avoid direct heat such as searing and grilling, which can lead to the production of heterocyclic amines (HCAs); these have been associated with risk of cancer,’ says Prof Mellor.The total HCA content in well-done meat was 3.5 times higher than that of medium-rare meat according to findings in the journal Meat Science in 2012.America’s National Cancer Institute says that HCAs can cause changes in DNA that may increase the risk of cancer.‘These compounds are most likely to form when meat is heavily charred, blackened or exposed directly to flames,’ adds Ms Ludlam-Raine.‘Population studies haven’t shown a definitive link between these and illnesses such as cancer in humans, although lab and animal studies have suggested they could be harmful.'‘Cooking at lower temperature tends to produce less of these compounds as well as not destroying heat sensitive vitamins,’ adds Professor Mellor.Slow cooking can be ideal for tougher cuts as it improves tenderness while retaining moisture.‘Roasting works well for lean joints and generally requires little added fat', says Ms Ludlam Raine.What about raw meat?Prefer a beef tartare or a raw steak, quickly seared on each side?While over-cooking can have health risks, Ms Ludlam-Raine says she wouldn't describe raw beef as better for you.‘There are additional food safety concerns associated with eating raw meat. Raw or undercooked meat may contain harmful bacteria such as E. coli and Salmonella,' she says.'It’s not recommended for pregnant women, young children, older adults or people with weakened immune systems.’However, Professor Mellor says the risk of food poisoning is low if the inside of your meat is rare.‘In whole cuts of meat, most of the bacteria will be on the surface of the meat, so searing will kill most bugs,’ he says. However the same doesn't apply to beef tartare - whereby any bacteria can be 'mixed through' as the meat is diced.READ MORE: The healthiest ways to cook chicken, according to experts...and how juicy thighs CAN be as good for you as lean breast