Rib eye steaks are often considered to be a rich, decadent main course. While rib eye steaks certainly aren't low in fat or calories, they by no means consist of empty calories. When you eat a rib eye, you're providing your body with many essential nutrients. The key is eating these rich steaks in small portions or only on occasion.
Calories and Fat
An 8-oz. rib eye steak with the fat trimmed off contains 420 calories. Rib eyes that have the fat left around the edge will have considerably more calories and fat.
Steaks are not usually low-fat foods, and rib eye steaks are no exception. An 8-oz. rib eye steak contains 14 g fat, only 5 g of which is saturated. While you may not think of rib eye steaks as a good source of monounsaturated fats, surprisingly, an 8-oz. steak contains almost 6 g of this healthy kind of fat. Nevertheless, a rib eye is a food that is fairly high in fat, and can cause weight gain if not consumed in moderation.
Protein and Carbohydrates
If you want to add more protein to your diet, eating a rib eye steak is an excellent way to do so. An 8-oz. rib eye steak contains a whopping 69 g of protein. This amount will meet the entire day's RDA for many people. Rib eye steaks do not contain any carbohydrate at all. For this reason, steaks are included in many low-carb diet plans. A rib eye steak does not have any fiber, a fact which should be considered when selecting the rest of your meal.
Vitamins and Minerals
A rib eye steak has significant amounts of calcium, magnesium and zinc. It is also a good source of many B vitamins, including folate and niacin. In fact, an 8-oz. rib eye contains 20 mg of niacin, almost the entire daily RDA for this vitamin. Niacin can help reduce cholesterol levels and improve circulation according to the University of Maryland Medical Center. Steak is also an important source of potassium -- a rib eye contains 906 mg of this mineral. A rib eye steak also contains trace amounts of many other vitamins and minerals.
Preparation
Rib eye steaks are commonly prepared on a grill. You can marinate the steak before grilling to increase the flavor and to increase tenderness. You can also add flavor to a rib eye steak by rubbing it with a mixture of herbs and spices before cooking. You don't have to serve rib eye whole. You can cut a rib eye into strips and use it as an accompaniment to a salad. Leftover rib eye steak is tasty when chopped up and added to burritos, vegetable stir fries and bean dishes.
Serving Ideas
Cut a rib eye steak into two portions before serving to cut down on the number of calories and fat. A smaller portion of rib eye steak will still provide plenty of protein. Serve rib eye steaks with sides that maximize the nutrition of the meal. For example, a side of broccoli will provide vitamin C, which the rib eye does not contain. If you ordinarily serve baked potatoes with steak, consider replacing it with a sweet potato, which is high in beta carotene. Other vegetables, such as steamed green beans, sauteed bell peppers and grilled squash will also provide additional vitamins as well as fiber. A brown rice pilaf or whole wheat dinner rolls can round off the meals.
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