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Are Beef Ribs Healthy? Nutrition Facts and Health Benefits of This Meaty Cut

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Back ribs of beef are slowly baked in this simple recipe. The meat is soft and flavorful when it’s done.

The oven pretty much does the work for you. All you need is a few hours of your time, and basting the ribs occasionally.

I really like ribs! Theres something almost primal about eating tender, flavorful meat right off the bone.

This recipe is super easy to make and the ribs come out so tender. Whenever I spot these ribs at Whole Foods, I immediately buy them. My entire family enjoys this dish. [feast_advanced_jump_to].

Youll only need a few simple ingredients to make this recipe. The exact measurements are included in the recipe card below. Heres an overview of what youll need:

Beef ribs are a popular barbecue staple, beloved for their juicy, tender meat and robust, beefy flavor. But with their high fat content and association with indulgent cookouts, you may wonder – are beef ribs actually healthy? Or are they more of a once-in-a-while treat?

While not the leanest cut of beef, ribs can be part of a balanced diet when eaten in moderation. Beef in general contains important nutrients, and ribs specifically have unique health advantages. Understanding the full nutrition profile of ribs can help you make informed choices about how often and in what portions to enjoy them.

Nutritional Profile of Beef Ribs

Beef ribs come from the rib section of a cow. They contain a generous amount of fat marbled throughout for tenderness and flavor. Here is the nutritional profile for a 3 oz serving of beef rib meat without bone:

  • Calories: 201
  • Fat: 12g
  • Saturated Fat: 4.5g
  • Protein: 21g
  • Iron: 2mg (12% DV)
  • Zinc: 4mg (36% DV)
  • Selenium: 18.3mcg (33% DV)
  • Vitamin B12: 2.2mcg (92% DV)
  • Niacin: 4.5mg (28% DV)

Compared to leaner cuts like sirloin or round, ribs contain slightly more calories and fat since they come from an area with more marbling However, they still provide an excellent source of protein, zinc, selenium, iron, B vitamins, and other nutrients

Top Health Benefits of Beef Ribs

Here are some of the biggest potential health benefits associated with eating beef ribs

1. High Quality Protein – With 21g protein in a 3oz serving, beef ribs provide over 40% of the recommended daily value. Protein provides steady energy, helps repair and build muscle, and keeps you feeling full.

2. Iron – Beef ribs supply heme iron the most easily absorbed form. This makes them a great option for preventing iron deficiency anemia.

3. Zinc – Zinc supports immune function, growth, DNA production, and childhood development. Ribs provide over a third of your daily zinc needs.

4. Selenium – This antioxidant mineral supports thyroid and immune health. Ribs contain significant amounts.

5. B Vitamins – Ribs offer high levels of energizing B vitamins including niacin, B6, and B12. This makes them a smart choice for active individuals.

6. CLA – Grass-fed beef contains CLA or conjugated linoleic acid, a fatty acid associated with fat burning and cancer prevention.

When eaten as part of a veggie-rich diet and in proper portions, beef ribs can be a nutritious addition thanks to their stellar protein and micronutrient content.

Potential Drawbacks of Beef Ribs

While they can be healthy in moderation, there are some nutritional drawbacks associated with overindulging in beef ribs:

  • Saturated Fat – Rib meat contains 4-5g of saturated fat per serving. Too much may raise cholesterol levels.

  • Heme Iron – While beneficial for deficiency, excess heme iron has been linked to increased heart disease and cancer risk.

  • Red Meat Carcinogens – Compounds like PAHs and HCAs formed during high-heat cooking may increase cancer risk when eaten in excess.

  • Sodium – If brined or sauced with lots of salt, ribs can load up your sodium intake quickly.

  • Weight Gain – With nearly 200 calories and 12g of fat per 3oz serving, it’s easy to overeat.

Moderating your portions, choosing grass-fed beef, and baking vs heavily charring ribs can help minimize any risks. Overall, ribs are healthy for most as the occasional indulgence.

Tips For Choosing Healthy Beef Ribs

If you want to maximize nutrition and minimize risks when eating beef ribs, here are some helpful tips:

  • Pick grass-fed cuts – These contain more nutrients like CLA, vitamin E, omega-3s, and antioxidants than conventionally raised beef.

  • Watch your portions – Stick to palm-sized 3-4oz servings instead of huge plates to limit calories, fat, and carcinogen exposure.

  • Bake and braise, don’t char – Cooking low and slow instead of grilling over an open flame reduces carcinogens.

  • Skip the sauce – Heavily sauced ribs can contain a full day’s sodium in one sitting. Use sauce sparingly.

  • Eat with veggies – Pair ribs with antioxidant-rich sides like coleslaw and baked beans to balance the meal.

  • Choose organic spices – If dry rubbing ribs, look for organic spices to avoid pesticides.

Being mindful of how they’re cooked and served allows you to best take advantage of the unique nutritional benefits that beef ribs offer.

Healthy Ways to Enjoy Beef Ribs

Here are some recipe ideas for preparing beef ribs in a healthier way while still keeping all that finger-licking barbecue flavor:

  • Oven “Baked” Ribs – Skip the grill and roast ribs low and slow in the oven with dry rub instead of heavy sauce.

  • Braised Short Ribs – Braise bone-in short ribs in a flavorful broth with tomatoes, herbs, and red wine.

  • Rib and Cabbage Skillet – Brown ribs then simmer with chopped cabbage, onions, and apples for a one-pot meal.

  • Pressure Cooker Ribs – Use a pressure cooker to shorten cook time while infusing delicious flavor into ribs.

  • Ribs and Grilled Veggie Skewers – Serve ribs alongside grilled kebabs of zucchini, bell peppers, and onions.

With some creativity, you can still achieve fall-off-the-bone tender ribs using healthier preparations that maximize nutrition.

Are Beef Ribs Ultimately Good For You?

While no food alone makes for an ideal diet, enjoyed 2-3 times a month, a few ounces of beef ribs can absolutely be part of an overall healthy lifestyle. Ribs supply high-quality protein, iron, zinc, B vitamins, and other essentials. When paired with antioxidant-rich plant foods and not overdone, ribs can fit into a balanced diet focused on variety, moderation, and wholesome nutrition. Just be mindful of portions, preparation methods, and limiting higher-sodium sauces and rubs. With some care taken in enjoying beef ribs sensibly, you can still satisfy that barbecue craving as part of an overall nutritious regimen.

are beef ribs healthy

Beef Back Ribs Instructions

Cooking these delicious ribs is surprisingly easy. Scroll down to the recipe card for detailed instructions. Here are the basic steps:

  • First, put the ribs on a baking sheet with a rim that has been lined with parchment paper. Spray them with oil and sprinkle them with spices. Bake them for one hour in a 250°F oven. (Photos 1-3).
  • At the same time, mix the hot pepper sauce and apple cider vinegar together and then divide the mixture among three small bowls. (Photo 4).
  • If you want to add more vinegar-hot sauce to the ribs after the first hour, do so.
  • Bake the ribs for three more hours, basting them twice more with the marinade. After each use, wash the basting brush in hot soapy water. (Photo 5).
  • After four hours in the oven, the ribs are now fully cooked and soft. But I like to turn down the oven temperature to 200°F and leave them in there for an extra hour so the meat is extra tender and the outside is beautifully caramelized. (Photo 6).

are beef ribs healthy

If you buy a slab of ribs that has already been cut up into individual ribs, like in the video, they will cook faster, so you only need to bake them for four hours instead of five.

These ribs are whats left after the butcher cuts the ribeye roast off the bones. Since butchers want to maximize profit, they cut as much meat as they can. But there are big chunks of tasty, fatty meat between the bones. There isn’t much meat left on top of the bones.

These ribs are tough and should be cooked low and slow. When cooked properly, they become tender, succulent, and very flavorful. The fatty meat falls off the bones. Don’t try to cook them quickly! This recipe takes time and patience, just like making chuck roast (see this pot roast recipe), brisket (see this easy oven brisket recipe), or oven-baked spareribs. My favorite way to cook them is in the oven. To make them taste smoky, I bake them in a slow oven with smoked salt and paprika. This recipe is easy, so you can make it when you’re at home, even though it takes a few hours. You can baste the ribs every so often.

Putting vinegar and hot sauce in the meat helps it get tender and caramelize. It also adds extra flavor. However, I simply brush the marinade on the ribs while they bake. I dont marinate them before cooking.

Traditional sides served with ribs are often starchy. But I like to serve these rich, meaty ribs with vegetables to balance them out. So I often serve them with one of the following sides:

You can keep the leftovers in the fridge, in an airtight container, for 3-4 days. Gently reheat them in the microwave, covered, at 50% power.

Like many slow-cooked meats, the leftovers are excellent – almost as good as the freshly prepared dish.

are beef ribs healthy

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are beef ribs healthy

The Ultimate Carnivore Recipe – Oven Beef Back Ribs – Fall Off The Bone and Addictive – Keto Recipe

FAQ

Which is healthier, beef or pork ribs?

Looking at these main nutrients, we can see that they are nearly the same. However, the biggest difference is the amount of iron. In beef, there is 14% iron per 100g when compared to the 4% in pork meat. Another big difference is that beef has a high amount of vitamin B12 and B6 when compared to pork.

What are the healthiest ribs to eat?

You will often see them sold trimmed “St. Louis Style” to make the rack of ribs easier to deal with. Overall, baby backs win out as the lowest in fat and calories, plus they’re more tender and quick-cooking.

Do beef ribs have a lot of fat?

Beef ribs are a lot bigger than pork, and have more meat on the bone, but also more fat. The fat-to-meat ratio in a beef rib is pretty even, but because the rib has a lot of meat, that means there is quite a bit of fat as well.

Are ribs considered junk food?

They’re high in fat and calories, and loaded with sodium. But don’t let that stop you from enjoying them. There are ways to make BBQ ribs a bit healthier. For example, you could use leaner cuts of meat, trim off any excess fat, and use a sauce that’s lower in sugar.

Are beef ribs a good cut?

Beef ribs do come in a variety of cuts, but I’m using the most common cut (here in Australia) which is also called beef short ribs. It’s a chunky rectangle block, cut with individual bones and are very meaty. They shrink about 30% so try to get big meaty ones. But if you can only get small ones ~250g/8oz, that’s still ok!

How many calories are in beef ribs?

Beef ribs are 300 calories each rib… with nothing on them! So the best we could do was to supply you with a super low calorie (and completely delicious) barbecue sauce recipe to help cut calories, sugar and carbs. Thus making these barbecue beef ribs in oven lower in calories, and healthier.

Are beef ribs juicier than brisket?

Beef ribs are the king of all beef cuts for slow cooking (pretty sure I said that in my Beef Short Ribs in Red Wine Sauce too). They are juicier than brisket and chuck (there’s always a few lean-ish patches, that’s just the way that cut is). Beef Cheeks come close, but ribs have one big thing going for them that cheeks do not: THE BONE.

Can you cook beef ribs in the oven?

Oven beef ribs are cooked low and slow then basted in sticky, tangy barbecue sauce. When you slow bake beef ribs in the oven, you’re left with incredibly tender and succulent beef – and they couldn’t be easier to make. WANT TO SAVE THIS RECIPE? Enter your email below & we’ll send it to your inbox. Plus get great new recipes from us every week!

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