Whether you are eating for weight loss, want to build muscle, or just care about your health, it’s important to know about the food you are eating and how it will affect your body. After all, you are what you eat!
Meat is a controversial diet subject, with a large and growing number of people avoiding it entirely. But, if you are a meat-eater, it may be useful to choose specific types and cuts of meat according to your goals.
In this article, we’re going to reveal the most important ribeye steak nutrition facts. Ribeye steak is a cut of beef that is taken from the rib area of a cow. It’s known for being rich and juicy, and also its high-fat content that can be seen in its obvious marbling.
Is ribeye steak the best cut of meat for you? Keep reading to find out!
Nutrition Facts of Ribeye
All varieties of meat, including beef, are high in protein, very low in carbs, and contain varying amounts of fat. Red meats like beef are especially noteworthy because of their higher fat content. However, beef is more than just a source of calories, protein, and fat.
A small three-ounce/85 gram of cooked ribeye steak contains:
- 199 calories
- 8 grams of fat (4.2 grams of saturates)
- 8 grams of protein
- 2 mg of sodium
Ribeye steak is free from carbs and fiber and contains the following vitamins and minerals:
- Vitamin B6
- Vitamin B12
Health Benefits of Eating Ribeye
While some people are worried about the health implications of eating beef, red meat also has some valuable health benefits. These include:
Prevention and treatment of anemia – this is a condition that is caused by a low red blood cell count, usually resulting in lethargy and fatigue. Common in women, the iron in beef increases the oxygen-carrying ability of the blood, which can help prevent or treat this ailment.
However, red meat is not the only source of iron, and it can be obtained by eating leafy green vegetables, such as spinach.
Improved muscle building and exercise performance – beef contains all of the essential amino acids necessary for muscle repair, recovery, and growth. It is a very high protein food. It also contains the amino acid carnosine, which is critical for proper muscle function and is a source of creatine.
Eating beef makes it much easier to get all the protein and amino acids you need for optimal exercise performance and muscle building.
Weight loss – ribeye steak is high in protein, which makes it very satiating. If you are dieting for weight loss, hunger can drive you to eat more than you should. A meal that contains ribeye steak will be more filling than a lower protein meal. In addition, the protein in ribeye steak also has a metabolism-boosting effect, which could lead to faster weight loss.
Protection from sarcopenia – sarcopenia is age-related muscle loss. Muscles shrink and weaken with age, which can lead to loss of strength and increased functional impairment. Studies show that consuming animal proteins, such as ribeye steak, can help reduce sarcopenia, leading to improved quality of life.
More stable blood glucose – consuming high-quality proteins like ribeye steak alongside or instead of carbohydrates can help maintain stable blood glucose levels. Stable blood glucose is important for the prevention and treatment of diabetes, prevention of weight gain, stable energy levels, and a more balanced mood.
Processed meats often contain added sugars, whereas ribeye steak contains no sugar or carbs.
Improved immune system function – ribeye steak contains several beneficial nutrients, including zinc, selenium, and B vitamins, all of which are important for proper immune system function.
Zinc is especially useful for this purpose, while selenium is a potent antioxidant that also offers protection from benign prostate hyperplasia and prostate cancer.
Calories in Ribeye
Because of its high-fat content, ribeye steak is also high in calories.
Where a 3-ounce piece of cooked ribeye provides 199 calories, other high-protein foods contain considerably less. For example:
- Chicken – 204
- Salmon – 177
- Turkey – 162
- Tuna – 111
- Tofu – 66 calories
However, there are leaner cuts of beef than ribeye that contain less fat and fewer calories, such as sirloin, flank, and brisket.
The main health concern associated with ribeye steak is its high saturated fat content. According to the American Heart Association, most people should limit their saturated fat intake to less than 13 grams per day, or about 5-6% of your total calorie intake.
Eating just a small ribeye steak will provide you with almost half of this amount. Studies suggest that consuming too much-saturated fat can increase the risk of heart disease, heart attack, and stroke.
However, many of the studies that link red meat and saturated fat to heart disease are based on the lipid hypothesis. Additional studies found no such relationship.
Eating overcooked or burnt red meat increases your intake of heterocyclic amines, which are carcinogenic substances linked to increased colon, breast, and prostate cancer risks. Because of this, it’s probably best to avoid well-done or charred meat.
Instead, you should consider eating your ribeye steaks medium-rare and not barbequed until blackened. Eating too much beef could lead to iron toxicity, although you would have to eat a lot of ribeye for this to be a problem.
The final thing to consider is how the beef is raised. Free-ranging, grass-fed, organic meat is about as healthy as you can get.
However, this quality of beef is expensive and not always available. In contrast, intense farming methods, the routine use of antibiotics and growth hormones, and cows fed on grains will produce less healthy beef. Eating less healthy meat could have a knock-on effect on your personal health.
Allergies to ribeye steak are very rare.
However, it is possible to react to IgE, which is the result of the cow having been bitten by a tick. The symptoms of this reaction include:
- Swelling of the lips, Face, or eyelids
- Cough, wheezing, or shortness of breath
- Abdominal pain
If you experience any allergic reactions after eating ribeye, you should speak to your healthcare provider.
Food Safety and Storage
Ribeye steaks should be stored in a fridge and wrapped in an airtight covering. They can be kept for 3-5 days after purchasing or frozen for up to 12 months. Ribeye steaks should be discarded if they have passed their use-by date (and not been frozen on purchase), looks or feels slimy, smells unusual, has dried out, or it’s starting to change color.
How to Prepare
There are lots of ways to prepare and cook ribeye. However, this beef cut is typically grilled or broiled, braised, roasted, or fried in a skillet. Use a food thermometer to ensure your steak is cooked correctly.
The minimum recommended safe internal temperature is 145 degrees Fahrenheit. Allow your steak to rest for 3-5 minutes after cooking. This gives the meat time to relax, so it’s even more tender and delicious!
Make your ribeye steak meal healthier by serving it with vegetables or a salad, and not just baked or mashed potatoes.
You don’t have to eat red meat, and a lot of people choose not to. This might be for ethical reasons, because they don’t like the taste, or that they are concerned about the health implications of eating red meat.
However, eaten in moderation, red meat has the potential to be healthy and even has some nutritional benefits. Ribeye is high-fat meat, which is part of what makes it taste so good.
The fat means it’s very moist, rich, and tasty. But, it’s that high-fat content that means many people avoid this particular cut of beef. Ribeye steaks are notoriously high in calories. An average-sized six-ounce steak contains almost 400 calories – it’s practically a meal by itself.
That said, eaten in moderation and in conjunction with plenty of nutritious vegetables, there is no real reason not to enjoy the occasional ribeye steak. However, to keep things as healthy as possible, choose grass-fed, organic, free-range beef and do not overcook it. If you are worried about ribeye’s high-fat content but still want to eat beef, choose a different cut of meat.
Here are some other nutritional facts of foods you may be interested in;