A ribeye steak refers to a beef steak cut from the rib section. This region of the cow is more tender than other sections, but also contains more fat. Ribeyes may come boneless or bone-in in the form of a cowboy or tomahawk ribeye. Understanding the nutritional content of a ribeye can help you include the steak as part of a healthy diet plan.
Calories and Fat
One hundred grams, or 3.5 oz., of broiled, choice-grade ribeye steak with both fat and lean portions contains 265 calories and 16.76 g of fat. If you take into account the lean portion only, the calories are reduced to 205 and fat to just 9 g. The fat and lean portions of a ribeye provide 6.5 g of saturated fat per 3.5 oz. while a fully trimmed steak with no fat provides 3.4 g of saturated fat.
Protein
Ribeye steak is a good source of protein. A 3.5-oz serving of broiled lean and fat choice
steak provides 26.58 g of protein while the lean portion provides 28.88 g of protein. The Institute of Medicine recommends that the average person take in an average of .8 g of protein for every kilogram of body weight. To determine your weight in kilograms, divide your weight in pounds by 2.2. Thus, for a 150-lb. person who needs about 68 g of protein daily, a 3.5-oz. serving of lean ribeye offers 42 percent of their daily protein needs.
Iron
A 3.5-oz. serving of ribeye steak offers about 2 mg of iron per serving. Iron is important to the body's ability to develop cells that transport oxygen from the blood to all parts of the body. Iron also strengthens immunity and is intrinsic to the proper functioning of the liver. Too little iron may lead to iron-deficient anemia, which is characterized by low energy levels, irritability and dizziness, explains MedlinePlus.
Preparations
Ribeye steaks are best prepared with dry-heat cooking techniques like broiling and grilling. If you choose to eat ribeye steak, avoid adding cream sauces or butter as the steak itself already contains a significant amount of saturated fat. Flavor ribeyes with salt, pepper, spices and fresh herbs.
Considerations
Bison ribeyes contain significantly fewer calories and less fat than beef. In 100 g of buffalo, or 3.5 oz., you will consume 116 calories and 22 g of protein. Fat in the buffalo ribeye comes in at 2.4 g with just .9 g of the saturated type.
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