Beef Rib Eye Steak (Bone-In, Lip-On, 18″ Fat, Cooked, Grilled)
Nutritional Overview
This beef rib eye steak, with its rich marbling and robust flavor, is a standout for any meal. Grilled to perfection, the steak retains a satisfying tenderness, offering a delectable experience with every bite. It is an excellent source of high-quality protein, healthy fats, and several key vitamins and minerals that contribute to overall well-being.
Below, you’ll find a detailed breakdown of the nutritional content per 100 grams of cooked, grilled rib eye steak:
| Nutrient | Amount |
|---|---|
| Energy (Calories) | 304.0 kcal |
| Protein | 23.19 g |
| Total Fat | 23.47 g |
| Saturated Fat | 10.723 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 22.0 mg |
| Iron | 2.29 mg |
| Magnesium | 21.0 mg |
| Phosphorus | 155.0 mg |
| Potassium | 246.0 mg |
| Sodium | 59.0 mg |
| Zinc | 5.03 mg |
| Copper | 0.069 mcg |
| Manganese | 0.069 mg |
| Selenium | 23.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.092 mg |
| Riboflavin (Vitamin B2) | 0.288 mg |
| Niacin (Vitamin B3) | 4.705 mg |
| Vitamin B6 | 0.477 mg |
| Folate (Vitamin B9) | 6.0 mcg |
| Vitamin B12 | 2.02 mcg |
| Vitamin A | 8.0 mcg |
| Vitamin E | 0.07 mg |
| Vitamin D2 | 0.2 mcg |
Key Nutrients and Their Benefits
-
High-Quality Protein: With 23.19 grams of protein per 100 grams, beef rib eye steak is an excellent source of protein, essential for muscle building, tissue repair, and immune function.
-
Healthy Fats: Rib eye steak provides a significant amount of fat (23.47 grams), with 10.72 grams of saturated fat. Although high in fat, the fat content includes beneficial fatty acids that support hormone production and cell structure.
-
Rich in Iron: Offering 2.29 mg of iron per 100 grams, rib eye steak is a great way to boost your iron intake, which is crucial for transporting oxygen through your blood and preventing iron-deficiency anemia.
-
B Vitamins: This steak is a rich source of several B vitamins, including niacin (4.705 mg), riboflavin (0.288 mg), and vitamin B12 (2.02 mcg). These vitamins support energy production, brain function, and the formation of red blood cells.
-
Minerals: The rib eye steak also offers essential minerals such as phosphorus (155.0 mg), zinc (5.03 mg), magnesium (21.0 mg), and selenium (23.2 mcg), all of which play roles in bone health, immune function, and antioxidant protection.
Allergen Information
- Allergen Note: Beef rib eye steak does not contain common allergens such as gluten, dairy, or nuts. However, those with specific sensitivities to beef should avoid this dish.
Dietary Preferences
-
Low-Carb: This cut of steak is naturally free from carbohydrates, making it suitable for ketogenic, paleo, and low-carb diets.
-
High-Protein: The rib eye is an excellent choice for those following high-protein diets or bodybuilding regimens.
-
Carnivore & Meat-Based Diets: Perfect for those following carnivore or meat-based eating patterns that focus on protein and fat from animal sources.
Cooking Tips & Advice
Grilling is one of the best methods to cook rib eye steak, as it locks in the flavors while achieving that perfect sear on the outside. Here’s a simple grilling method:
- Preparation: Bring your steak to room temperature for even cooking. Season generously with salt, pepper, and any preferred herbs or spices.
- Grilling: Preheat your grill to medium-high heat. Place the steak on the grill and cook for about 4–5 minutes per side for medium-rare, adjusting time to achieve your desired level of doneness.
- Resting: Let the steak rest for about 5 minutes after grilling to allow the juices to redistribute for a juicy, tender bite.
Conclusion
Beef rib eye steak is not only a flavorful and indulgent meal but also provides a wealth of nutritional benefits. Packed with protein, healthy fats, and essential vitamins and minerals, it serves as a versatile and satisfying option for a variety of diets, from carnivore to high-protein. Whether grilled, pan-seared, or cooked to your preference, this steak offers a robust and nourishing choice for any occasion.
