The rib-eye is a cut of beef taken from the back of the rib section of the cow and is usually tender and flavorful. You can prepare beef rib-eye steak in multiple ways -- such as broiling, roasting and grilling -- all of which may alter the steak's nutritional value. Cuts with labels such as "choice" or "prime" are typically leaner than regular cuts.
Energy Value
A 3-oz. cut of raw beef rib-eye steak contains 127 calories. Moderately active men and women require between 2,700 and 2,100 total calories to fuel their daily activities. A 3-oz. serving of beef rib-eye steak provides about 4 to 6 percent the daily caloric needs of most men and women.
Protein
Most of the calories in a cut of beef rib-eye steak come from protein. Each 3-oz. serving contains about 18 g, or 72 calories, from this macronutrient. Protein should account for between 10 and 35 percent of adult's total daily calories, so a serving of beef rib-eye steak provides between 12 and 15 percent the typical protein requirement for men and women, respectively.
Fat and Cholesterol
Beef rib-eye steak provides a moderate amount of fat with 5.58 g, or about 50 calories, from this macronutrient per serving. Moderately active men and women typically require 83 to 64 g of fat each day. About half of the fat in beef rib-eye steak is healthy unsaturated fat and the other half is the unhealthy saturated variety. Each serving of beef rib-eye steak contains 51 mg of cholesterol. The majority of the fat in your diet should come from unsaturated sources, and the American Heart Association recommends limiting saturated fat intake to 7 percent of your total calories and limiting dietary cholesterol to 300 mg each day.
Minerals
Minerals are inorganic substances that play a vital role in all cellular and metabolic functions. The body cannot produce minerals, so you must consume them through food. A 3-oz. serving of beef rib-eye steak is a good source of zinc and copper, a moderate source of iron, phosphorous and selenium and it provides some calcium, magnesium, potassium, sodium and manganese.
Vitamins
Vitamins are organic substances that, like minerals, assist with all the body's cellular functions and play central roles in growth, immune system health and organ function. The body generally cannot produce its own vitamins and you must consume them through dietary sources. A 3-oz. serving of beef rib-eye steak is high in B-vitamins. B-vitamins are a group of eight water-soluble vitamins that assist with cellular metabolism and help convert carbohydrates into energy.
References
- The Cook's Thesaurus: Beef Rib Cuts
- USDA: National Nutrient Database for Standard Reference: Beef, Rib Eye
- Institute of Medicine; Dietary Reference Intakes; Macronutrients; 2005
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans; December 2010
- American Heart Association; Know Your Fats; May 2011
- Centers for Disease Control and Prevention; Vitamins and Minerals; February 2011
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