Beef ribs consist of the muscles and bones of the rib cage of a cow. Somewhat tougher than many other cuts of beef and with a more substantial beef flavor, ribs are typically slow roasted, smoked or barbecued over low heat for long periods of time to help break down the connective tissues, making them tender. As part of a healthy diet, beef ribs can provide several essential dietary nutrients.
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A 3-oz. serving of beef ribs, weighs 85 g. Around 20 g of this amount is protein. The same portion of ribs also includes 24 g, or 37 percent of the dietary fat recommended for each day, with around 10 g of that amount being saturated fat. The remainder of that portion consists of other nutrients and water. Beef ribs contain no significant amount of carbohydrates.
There are approximately 300 calories in a 3-oz. serving of beef ribs. Over two thirds of those calories, or 219 calories, come from fat. Protein makes up around 83 calories.
Beef ribs are also a good source of several important vitamins. A 3-oz. serving contains 2 mcg of vitamin B12, more than 80 percent of the daily recommended intake. The same serving also has 0.2 mg of riboflavin for 16 percent of the daily intake, 3.1 mg of niacin, or 20 percent as well as 0.2 mg, or vitamin B6 at 15 percent. Other vitamins in lower quantities include vitamin E, vitamin K, thiamine, folate and pantothenic acid.
Several essential minerals are also found in beef ribs, including 5 mg of zinc and 18.4 mcg of selenium for 50 and 33 percent of the daily recommended intake of these minerals, respectively. The same portion also provides 2 mg of iron, or 25 percent of the daily intake, and 147 mg of phosphorus or 20 percent. Less-significant amounts of other minerals, including calcium, magnesium, potassium, sodium, copper and manganese, are also found in beef ribs.
A 3-oz. serving of beef ribs contains about 73 mg of cholesterol, or 24 percent of the daily recommended amount. There are no appreciable quantities of fiber in beef ribs.