As the name suggests, rib-eye steaks are derived from the ribs of cows, and the cut is a popular steak across the United States. Rib-eye steaks are rich in protein but can also be high in fat, so they may not be ideal for all diets. However, rib-eye steaks are also carbohydrate-free, so you may be able to fit them into your low-carbohydrate diet without a problem. Cooking rib-eye steaks with oil or butter will alter the nutritional characteristics significantly.
Calories
Rib-eye steaks are relatively high in calories. A 100 g slice of rib-eye provides 249 calories, which comprises more than 12 percent of the daily recommended intake of 2,000 calories. That amount is significantly more than 100 g servings of other meats; an 100 g chicken breast provides just 110 calories. If you're dieting, rib-eye steaks may not be ideal, as it would take 26 minutes of jogging or 29 minutes of swimming laps to burn the 249 calories an 100 g rib-eye steak provides.
Fat
Rib-eye steaks are high in calories due to their high fat content. Each 100 g rib-eye steak contains 15 g of total fat, with 6 g of saturated fat. Fat is an essential nutrient, so you should consume 25 to 35 percent of your total calories from fat. However, the National Heart, Lung and Blood Institute recommends that saturated fat make up just 7 percent of your diet, as too much of this fat can increase your risk of heart disease.
Protein
Rib-eye steaks are rich in protein, an essential nutrient that your body uses to build and maintain essential tissues such as muscle. Each 100 g rib-eye steak contains 27 g of protein, which is 1 g less than 3.5 cups of milk provide. The Institute of Medicine recommends that you eat .8 g of protein for each kilogram of your body weight every day. A kilogram equals 2.2 lbs.
Carbohydrates
Rib-eye steaks, as with other types of meat, are carbohydrate-free. This can make rib-eye steaks suitable for low-carbohydrate diets. While such diets may be effective for weight loss, they may not be ideal, as carbohydrates provide your body with energy, so you may feel lethargic.
Cholesterol
Rib-eye steaks are high in cholesterol; an 100 g rib-eye steak provides 89 mg of cholesterol. That amount comprises 44.5 percent of the 200 mg suggested as a daily limit by the National Heart, Lung and Blood Institute.
Vitamins and Minerals
Rib-eye steaks aren't ideal sources of vitamins and minerals, as they provide low levels of most of these nutrients. However, the steaks are rich in phosphorus, potassium, magnesium and selenium.
References
- USDA National Nutrient Database: Beef, Rib Eye
- Livestrong.com MyPlate: Calories in Chicken Breast
- Mayo Clinic; Exercise for Weight Loss -- Calories Burned in 1 Hour; December 2009
- Cleveland Clinic; Nutrition -- Cholesterol Guidelines; July 2010
- Livestrong.com MyPlate: Calories in Milk
- Harvard School of Public Health Nutrition Source: Protein -- Your Nutrition Questions Answered
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