Ribeye: juicy, tender, and oh-so-satisfying.
But is it just tasty—or actually good for you?
Let’s cut through the flavor and look at the facts.
Quick Ribeye Steak Facts
✅ Calories: 207 per 3-oz (85g) serving
✅ Protein: 23g (46% DV) – supports muscle growth
✅ Fat: 13g (20% DV) – includes heart-healthy fats
✅ Carbs: 0g – perfect for low-carb diets
✅ Iron: 15% DV – helps prevent anemia
✅ Zinc: 35% DV – boosts immunity
Now, let’s dig deeper.
Ribeye Steak Nutrition Facts
Carbs in Ribeye Steak
Good news for keto and carnivore dieters—ribeye steak has zero carbs. If you’re cutting sugar or managing diabetes, this makes it an excellent choice.
Fat Content in Ribeye Steak
A 3-oz ribeye contains 13g of fat, but not all fats are created equal. It’s rich in:
- Monounsaturated fats (MUFAs) – Linked to heart health (Harvard Health)
- Omega-3s (in grass-fed beef) – Anti-inflammatory benefits (NIH Study)
Yes, ribeye is fatty—but in a good way!
Protein in Ribeye Steak
With 23g of protein per serving, ribeye helps:
✔ Build and repair muscles
✔ Keep you full longer (great for weight loss)
✔ Prevent age-related muscle loss (sarcopenia)
Vitamins & Minerals in Ribeye Steak
Ribeye is a nutrient powerhouse, providing:
- Iron (15% DV) – Fights fatigue and anemia
- Zinc (35% DV) – Strengthens immunity
- Vitamin B12 (60% DV) – Supports brain function
- Selenium (25% DV) – A powerful antioxidant
Health Benefits of Ribeye Steak
1. Supports Weight Management
High-protein foods like ribeye increase satiety, helping you eat fewer calories naturally. A study in The American Journal of Clinical Nutrition found that high-protein diets reduce cravings by 60% (AJCN Study).
2. Helps Prevent Muscle Loss (Sarcopenia)
After 30, you lose 3-8% of muscle per decade. Ribeye’s leucine (an amino acid) helps preserve muscle mass (NIH Research).
3. May Reduce Anemia Risk
Iron deficiency affects 1.6 billion people worldwide. Ribeye’s heme iron is absorbed 2-3x better than plant-based iron (WHO Report).
4. Boosts Immune Function
Zinc in ribeye strengthens immunity and may shorten colds by 33% (NIH Study).
5. Aids in Diabetes Management
Since ribeye has no carbs, it helps stabilize blood sugar. Research shows low-carb diets improve insulin sensitivity by 75% (Diabetes Journal).
Potential Downsides of Ribeye Steak
Allergies to Beef
Though rare, some people develop alpha-gal syndrome (a red meat allergy from tick bites). Symptoms include hives, stomach pain, or worse (CDC Report).
Possible Side Effects
- High saturated fat – May raise LDL cholesterol if overconsumed.
- Processed meats risk – Unlike processed meats (bacon, sausages), fresh ribeye isn’t linked to cancer (WHO Report).
Moderation is key—enjoy ribeye as part of a balanced diet.
Choosing the Best Ribeye Steak
Different Cuts & Varieties
- Bone-in ribeye – More flavorful (the bone adds richness)
- Boneless ribeye – Easier to eat, slightly leaner
Meat Grades Explained
- Prime – Highest marbling (best for steaks)
- Choice – Good marbling (great for grilling)
- Select – Leaner, less juicy
Grain-Fed vs. Grass-Fed: Which is Better?
- Grass-fed – Higher in omega-3s and antioxidants (Nutrition Journal Study)
- Grain-fed – More tender and marbled
When is Ribeye Steak the Freshest?
Buy ribeye within 2-3 days of packaging for peak freshness. Look for:
- Bright red color
- No gray spots or sour smell
Storing & Cooking Ribeye Steak
How to Store Ribeye Safely
- Fridge: Keep at 40°F (4°C) for 3-5 days
- Freezer: Wrap tightly, lasts 6-12 months
Best Ways to Prepare Ribeye Steak
- Season generously (salt, pepper, garlic)
- Sear on high heat (cast iron works best)
- Cook to preferred doneness:
- Rare: 120°F (49°C)
- Medium: 140°F (60°C)
- Well-done: 160°F (71°C)
- Rest for 5-10 mins before slicing (keeps juices in)
Is Ribeye Steak Healthy?
Absolutely—when enjoyed in moderation. It’s protein-packed, nutrient-dense, and delicious. Just opt for grass-fed when possible and balance it with veggies for a well-rounded meal.
Now, who’s firing up the grill tonight?
Did you learn something new? Share this guide with a fellow steak lover! And if you have a favorite ribeye recipe, drop it in the comments below.
