The ultimate internal temperature cooking guide for meat, poultry, and fish. Learn the essential tools needed, how to use them and how to safely cook protein that’s delicious, moist and perfect every time! 

Here in the Midwest, meat is a must. You’ll find it very few and far between where the main entree isn’t consisting of some kind of red meat or at least poultry. However, the problem I run into time and time again is either grossly undercooked or overcooked meats (to the point of no return).

The solution? Don’t use time as the rule when cooking meat. Instead, use time as a guide and use temperature as a rule. Cooking times vary, but temperature never lies (unless your thermometer is in severe need of recalibration).

Cooking meat by internal temperature instead of time guarantees a safe to eat, perfectly cooked, tender piece of meat even if your grill runs hot or your oven runs cool. Cooking by internal temperature takes all of the guesswork out of cooking your meals.

Instant-Read or Digital Thermometers

Instant read thermometers are a MUST in cooking and although a quality one can be a bit of an investment, it’s a one-time purchase you’ll never have to make again—it’s well worth it. Here at ZK we recommend the Thermapan Mk4 or the more economical ThermoPop, both are fabulous digital thermometers.

Check out our article on how to use your instant-read thermometer! You’ll learn how to insert the thermometer probe correctly, which is essential for getting an accurate temperature reading.

Read all about kitchen gear in our article for the 15 Essential Kitchen Gadgets and Equipment for Every Cook. 

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Safe Internal Temperature Cooking Guide

Chicken & Turkey

• Light meat: 160–165ºF (71–73ºC) 
• Dark meat: 175ºF (79ºC)

Pork

• Medium: 140–145ºF (60–63ºC) 
  145–150ºF (63–65ºC) after resting
• Well-done: 150–155ºF (65–68ºC)
  155–160ºF (68–71ºC) after resting

Beef, Veal & Lamb

• Rare: 115–120ºF (46–49ºC)
  120–125ºF (49–52ºC) after resting
• Medium-rare: 120–125ºF (49–52ºC)
  125–130ºF (52–54ºC) after resting
• Medium: 130–135ºF (54–57ºC)
  135–140ºF (57–60ºC) after resting
• Medium-well: 140–145ºF (60–63ºC) (recommended USDA temperature)
  145–150ºF (63–65ºC) after resting
• Well-done: 150–155ºF (65–68ºC)
  155–160ºF (68–71ºC) after resting

Ground Meat & Sausage

(such as ground beef, ground pork, ground chicken and ground turkey)

• 160ºF (71ºC)

Fish & Seafood

• Rare (tuna or swordfish only): 110ºF (43ºC)
• Medium-rare (tuna, swordfish, salmon): 120–125ºF (48–52ºC)
• Medium (salmon and white-fleshed fish like tilapia, cod, halibut, sea bass): 140–145ºF (60–65ºC)

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A Note on Internal Cooking Temperatures

These temperatures are what we recommend when cooking meat, poultry and fish. There are, however, some exceptions that should be noted.

The above temperatures take into consideration your health, safety and enjoyment. We’ve found these degrees (from experience) are the ideal safe temperature—great meaty results that are safe and delicious. You can always cook for a little longer if you prefer your meals especially well-done.

Meat Temperature Chart

Print off our meat cooking temperatures cheat sheet and post it to your fridge for easy access any time!

The Importance of Resting

As instructed with pork, beef, veal and lamb, it’s important to allow a resting period between your cooking temperatures. This will vary depending on a number of factors, including the density, size and even the “juiciness” of your meat.

Allowing your meat to rest keeps the juices absorbed in the meat and helps to avoid overcooking! Keep in mind, the lower the cooking temperature, the less resting time it will need. As a general rule of thumb, any thicker slices of meat should rest for at least 10–15 minutes, but you can let it rest longer without any worry.

We are always here to help, so if you have any meaty inquires or general kitchen cooking questions, leave a comment or send an email to lauren@zestfulkitchen.com.