Beef ribs are a delicious and hearty protein source that can be easily prepared for a quick meal. A 3 oz serving of whole, lean only, trimmed to 1/4" fat, cooked, and broiled beef ribs contains approximately 190 calories.

In addition to its caloric value, beef ribs are also a good source of essential nutrients, such as protein, iron, and zinc. Beef ribs can be enjoyed on their own, or paired with vegetables and other healthy sides to create a balanced meal.

In this article, we'll explore the health benefits of beef ribs, the proper preparation and serving size, alternative cooking methods, storage and shelf life, and whether or not beef ribs should be included in your diet.

Caloric Value of 3 Oz Beef Ribs

A 3 oz serving of whole, lean only, trimmed to 1/4" fat, cooked, and broiled beef ribs contains approximately 190 calories. If you are counting your daily calorie intake, it is important to always check the serving size and cooking method of your beef ribs to ensure accuracy in your tracking.

Health Benefits of Beef Ribs

Beef ribs are a good source of protein, iron, and zinc. Protein is essential for building and repairing muscles, while iron is important for carrying oxygen throughout your body. Zinc helps boost your immune system and supports healthy growth and development. In addition, beef ribs contain vitamin B12, which is essential for healthy nerve and red blood cells. They also contain a good amount of healthy fats and amino acids that can help keep you feeling full and satisfied.

Composition of Beef Ribs

Beef ribs come from the rib section of the cow and can be found in various cuts, such as short ribs, back ribs, and beef chuck ribs. The meat should be trimmed to 1/4" fat for a leaner and healthier option. When looking for beef ribs, it is important to choose cuts that are well-marbled and have a good balance of fat and meat. This will ensure that the ribs are tender and flavorful when cooked.

Preparation of Beef Ribs

Beef ribs can be cooked in various ways, such as broiling, grilling, or slow cooking. It is important to marinate the ribs for at least 30 minutes to enhance their flavor and tenderness. When broiling beef ribs, preheat your oven to 450°F and place the ribs on a broiler pan. Broil for 10-15 minutes on each side, or until the internal temperature reaches 145°F. For grilling, preheat your grill to medium-high heat and cook the ribs for 6-8 minutes on each side or until the internal temperature reaches 145°F. For slow cooking beef ribs, season the ribs with salt and pepper and place them in a slow cooker with your favorite vegetables and a cup of beef broth. Cook on low for 7-8 hours, or until the ribs are tender and fall off the bone.

Serving Size of Beef Ribs

A serving size of beef ribs is 3 oz, which is roughly the size of a deck of cards. It is important to measure your servings to ensure you are consuming the appropriate amount of calories and nutrients. When serving beef ribs, pair them with healthy sides like roasted vegetables, sweet potato, or a leafy green salad to round out your meal.

How Often Should You Consume Beef Ribs

It is recommended to consume beef ribs in moderation due to its high calorie and fat content. It is best to limit your intake of red meat to a few times a week and opt for leaner cuts when possible. If you have concerns about your red meat intake, it is important to consult with a healthcare professional or registered dietitian for personalized recommendations.

Alternative Cooking Methods for Beef Ribs

In addition to broiling, grilling, and slow cooking, beef ribs can also be cooked in a pressure cooker or baked in the oven. For pressure cooking beef ribs, season the ribs with your favorite spices and place them in the cooker with a cup of beef broth. Cook on high pressure for 25-30 minutes, or until the ribs are tender and fall off the bone. For baking, preheat your oven to 325°F and place the ribs in a baking dish. Cover with foil and bake for 2-3 hours, or until the ribs are tender.

Cuts of Beef Ribs

Beef ribs are available in various cuts based on where they are on the rib section of the cow. Short ribs come from the lower portion of the rib and are often used in stews and braised dishes. Back ribs come from the upper portion of the rib and are best for grilling or broiling. Beef chuck ribs come from the neck and shoulder area of the cow and are less expensive than other cuts of beef. They are often used in slow cooking dishes, such as stews and soups.

Storage and Shelf Life of Beef Ribs

Fresh beef ribs can be stored in the refrigerator for up to 3-5 days. To extend their shelf life, you can also freeze them for up to 6 months. When storing beef ribs in the refrigerator or freezer, it is important to wrap them tightly in plastic wrap or aluminum foil to prevent freezer burn and moisture loss.

Should You Include Beef Ribs in Your Diet?

While beef ribs can be a delicious and satisfying protein source, it is important to consume them in moderation due to their high calorie and fat content. It is best to opt for leaner cuts of beef and pair your ribs with healthy sides to create a balanced meal. If you have concerns about your red meat intake, it is recommended to consult with a healthcare professional or registered dietitian for personalized recommendations.