The USDA uses an elaborate grading process to evaluate the quality of meat and poultry. A "choice" cut of meat is one that is deemed high in quality but does not have as much marbling as a "prime" cut. The rib eye is a succulent cut of meat taken from the rib section of the cow. While not as high in quality as a prime cut, a choice rib eye steak provides substantial nutritional value.
Calories
One broiled choice rib eye steak, weighing 236 grams, contains 625 calories, according to the USDA's National Nutrient Database. Most moderately active adults require between 2,100 and 2,600 calories a day, so this serving provides about 24 to 30 percent of a typical adult's minimum daily caloric requirements. Of its 625 calories, about 360 come from fat.
Protein
Aside from water, most of the weight in a choice rib eye steak is composed of protein. Each 236-gram steak contains 62.73 grams protein. Protein should account for 10 to 35 percent of your total caloric intake; thus a 2,100- to 2,600-calorie diet should include about 118 to 146 grams protein. A choice rib eye steak provides about 43 to 53 percent of a moderately active adult's daily protein needs.
Fats and Cholesterol
A choice rib eye steak contains 39.55 grams of total fat, 15.4 grams of saturated fat and 208 milligrams of cholesterol. Fat should compose 20 to 35 percent of your total caloric intake, and a 2,100- to 2,600-calorie diet should include about 64 to 79 grams of fat each day. Saturated fat should account for less than 7 percent of your total daily caloric intake because of its harmful effects on the cardiovascular system. A 2,100- to 2,600-calorie diet should include less than 16 to 20 grams of saturated fat each day. Adults should consume less than 300 milligrams of cholesterol per day, according to the American Heart Association or AHA.
Sodium
One choice rib eye steak contains 125 milligrams of sodium. High intake of sodium can cause a rise in blood pressure and increase the risk of cardiovascular disease over time. Adults should limit sodium intake to 1,500 milligrams daily, according to the AHA. A choice rib eye steak contains about 8 percent the AHA's recommended daily limit for this mineral.
Minerals
A choice rib eye steak is rich in iron, phosphorus, zinc, copper and selenium, with about 43, 68, 100, 23 and 100 percent, respectively, of the daily value for adults. Iron and copper play a vital role in blood and immune system health; phosphorus helps form bones and teeth and assists with energy metabolism, and selenium is an antioxidant.
B-Vitamins
A choice rib eye steak is high in B vitamins -- a family of substances that play a role in the processes that convert food into cellular energy. B vitamins also help build red blood cells and promote healthy immune system function. One choice rib eye steak provides about 13, 23, 100, 24, 100, 5 and 100 percent, respectively, of the daily value for adults for thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6, folate and vitamin B-12.
References
- USDA Food Safety and Inspection Service; Inspection & Grading of Meat and Poultry; August 2008
- USDA National Nutrient Database for Standard Reference: Beef, Rib Eye, Choice . . .
- USDA; Dietary Guidelines for Americans 2010; 2010
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- American Heart Association; Know Your Fats; June 2011
- American Heart Association; Sodium (Salt or Sodium Chloride); August 2011
- Institute of Medicine: Dietary Reference Intakes: Vitamins and Elements
- Centers for Disease Control and Prevention: Vitamins and Minerals
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