Beef, lip-on, trimmed to 1/8" fat, all grades
Category: Beef Products Parts: Rib Eye Steak Characteristics: Bone In, Separable Lean Only Method: Cooked, Grilled
Nutrition Highlights
Serving Size
Calories
188
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 | 95 (50.5%) |
| Protein | 93 (49.6%) |
| Total | 188 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 51 (59.7%) |
| Protein | 23 (27.4%) |
| Fat | 11 (12.4%) |
| Ash | 0.9 (1.1%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
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High in protein. A 3-ounce cooked ribeye steak provides about 25 grams of protein which helps build and repair muscles
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Rich in B vitamins. B vitamins help convert food into fuel and support a healthy nervous system. Ribeye steak is a good source of B6, B12 and niacin
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Contains heme iron. Heme iron found in meat like ribeye steak is highly bioavailable, meaning it's easier for the body to absorb compared to non-heme iron from plant foods
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Provides zinc. Ribeye steak contains zinc which supports immune function and wound healing. Just 3 ounces provides about 6% of the Daily Value for zinc
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May help increase satiety. The protein and fat in ribeye steak can help keep you feeling full for longer compared to lower-calorie, low-protein foods
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 colorectal cancer
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Cooking meat at high temperatures can produce carcinogenic compounds
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Ribeye cut is higher in fat than other cuts which increases calorie and saturated fat content
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Grilling produces heterocyclic amines which are potential carcinogens
Additional Information
Beef, rib eye steak, bone-in, lip-on, separable lean only, trimmed to 1/8 inch fat, all grades, cooked, grilled, is a flavorful and popular cut of meat that offers various nutritional benefits and risks. Let's delve into the specifics.
Nutritional Benefits:
1. High-Quality Protein: Rib eye steak is an excellent source of high-quality protein, containing all the essential amino acids required for the growth, repair, and maintenance of body tissues. Protein is vital for muscle development, immune function, and hormone production.
2. Essential Micronutrients: This steak provides essential vitamins and minerals, including vitamin B12, zinc, selenium, iron, and phosphorus. Vitamin B12 is crucial for brain function and the production of red blood cells, while zinc and selenium support immune function and act as antioxidants. Iron is essential for oxygen transport, and phosphorus contributes to bone health.
3. Healthy Fats: While rib eye steak contains some saturated fat, it also provides monounsaturated fats, which have been linked to heart health. Additionally, the presence of omega-3 fatty acids in grass-fed beef can further enhance its nutritional profile. These healthy fats offer energy, aid in nutrient absorption, and support brain function.
4. Creatine and Carnosine: Beef is a natural source of creatine and carnosine. Creatine is known for its role in energy production and muscle strength, making it popular among athletes. Carnosine acts as an antioxidant and may help reduce inflammation and improve exercise performance.
Risks:
1. High Saturated Fat Content: Rib eye steak, particularly when not trimmed, can contain a significant amount of saturated fat. Diets high in saturated fat have been associated with an increased risk of heart disease and elevated cholesterol levels. It is advisable to consume rib eye steak in moderation and balance it with leaner protein sources.
2. Caloric Density: Due to its marbling and fat content, rib eye steak is relatively high in calories. Excessive calorie intake can contribute to weight gain and obesity if not balanced with an active lifestyle and appropriate portion control.
3. Potential for Heterocyclic Amines (HCAs) and Polycyclic Aromatic Hydrocarbons (PAHs): Grilling meat at high temperatures can lead to the formation of HCAs and PAHs, which are potentially carcinogenic compounds. To minimize this risk, it is recommended to marinate the steak, avoid excessive charring, and pair it with antioxidant-rich foods like vegetables.
4. Sodium Content: Depending on the preparation method and seasoning, rib eye steak may contain added sodium. High sodium intake can contribute to high blood pressure and increase the risk of heart disease. Opting for lower-sodium seasonings or limiting overall sodium intake can help mitigate this risk.
In conclusion, rib eye steak provides a rich source of protein, essential micronutrients, and healthy fats. However, it is important to be mindful of its high saturated fat content, caloric density, potential for harmful compounds when grilled at high temperatures, and sodium content. Moderation, appropriate portion sizes, and incorporating a variety of lean protein sources into a balanced diet are key to enjoying the nutritional benefits of rib eye steak while minimizing potential risks.