Beef, trimmed to 0" fat, all grades
Category: Beef Products Parts: Rib, Back Ribs Characteristics: Bone In, Separable Lean And Fat Method: Cooked, Braised
Nutrition Highlights
Serving Size
Calories
306
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 223 (73.0%) |
| Protein | 82 (26.9%) |
| Total | 306 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 40 (46.5%) |
| Fat | 25 (29.2%) |
| Protein | 21 (24.2%) |
| Ash | 0.5 (0.6%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
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Beef ribs are a good source of protein, providing about 20 grams of protein per 3-ounce serving. The protein in beef helps build and repair muscles
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Beef ribs are high in B vitamins like niacin, riboflavin and B6. These B vitamins help support energy production and red blood cell formation
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Beef ribs contain iron, which is important for red blood cell formation and oxygen transportation throughout the body. Just 3 ounces of beef ribs provides about 20% of the Daily Value for iron
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Beef ribs are a good source of zinc, with 3 ounces providing 15% of the Daily Value. Zinc supports immune function and aids in cell growth and division
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Beef ribs contain conjugated linoleic acid (CLA), which may help reduce body fat and support muscle growth. Cooking beef ribs by braising allows the CLA levels to further increase
Risks
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High in saturated fat and cholesterol which can increase risk of heart disease if consumed in large amounts regularly
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Contains heme iron which has been linked to increased risk of heart disease and cancer
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Processing of red meat like braising has been linked to increased risk of certain cancers due to formation of compounds like heterocyclic amines
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High in calories and fat which can contribute to weight gain if not accounted for as part of daily calorie needs
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Cooking meat at high temperatures especially when charring or burning it produces carcinogenic compounds
Additional Information
Beef, specifically rib back ribs, bone-in, separable lean and fat, trimmed to 0-inch fat, all grades, cooked, braised, offers several nutritional benefits along with potential risks that need to be considered. This food product primarily provides essential nutrients like protein, vitamins, and minerals, but certain aspects should be taken into account due to its fat content and cooking method.
Starting with the nutritional benefits, beef ribs are an excellent source of high-quality protein. Proteins are crucial for the growth, repair, and maintenance of body tissues, including muscles, skin, and organs. They also play a vital role in the production of enzymes, hormones, and antibodies.
Beef ribs contain various vitamins, particularly B vitamins such as niacin, vitamin B6, and vitamin B12. These vitamins are involved in energy metabolism, nerve function, red blood cell production, and DNA synthesis. Additionally, they support brain health and may help reduce the risk of certain chronic diseases.
Minerals like iron, zinc, and selenium are also found in beef ribs. Iron is essential for oxygen transport and the formation of red blood cells, while zinc is involved in immune function, protein synthesis, and wound healing. Selenium acts as an antioxidant, protecting cells from damage and supporting a healthy immune system.
However, it is important to be aware of the risks associated with consuming beef ribs. The primary concern lies in the fat content, as ribs tend to have a higher fat content compared to other cuts of beef. While some fat is necessary for the absorption of fat-soluble vitamins and for providing energy, excessive consumption of saturated and trans fats may increase the risk of heart disease and other health issues.
Furthermore, the cooking method of braising involves simmering the beef in liquid for an extended period, which can result in the loss of some nutrients. Water-soluble vitamins, such as B vitamins, may be partially lost during the cooking process. To mitigate this, it is advisable to use the cooking liquid as part of the meal or incorporate it into sauces or gravies to retain any nutrients that may have leached out.
To make beef ribs a healthier option, it is recommended to choose lean cuts and trim any visible fat before cooking. This reduces the overall fat content while still providing the essential nutrients. Additionally, incorporating a variety of vegetables and whole grains alongside the beef ribs can further enhance the nutritional value of the meal.
In conclusion, beef ribs, specifically rib back ribs, bone-in, separable lean and fat, trimmed to 0-inch fat, all grades, cooked, braised, offer several nutritional benefits such as high-quality protein, vitamins, and minerals. However, it is crucial to be mindful of the fat content and cooking method involved. By selecting lean cuts and trimming excess fat, along with incorporating a balanced meal with vegetables and whole grains, beef ribs can be enjoyed as part of a nutritious diet.