Prime rib is a beef cut taken from the rib section, one of the eight primal cuts of beef. It’s a popular choice for special occasions and holidays like Christmas and Thanksgiving due to its tenderness and rich flavor. An 8 ounce serving of prime rib packs quite a punch when it comes to calories and fat.
Calories in 8 Ounces of Prime Rib
An 8 ounce serving of prime rib contains approximately:
– 550 calories
– 36 grams of fat
– 0 grams of carbohydrates
– 60 grams of protein
So in an 8 ounce prime rib steak or roast, over half the calories (63%) come from fat, while protein accounts for 36% of the calories. There are no carbohydrates in prime rib.
The exact calorie count can vary depending on factors like:
– Cut of prime rib – Some cuts are fattier than others. For example, ribeye has more fat than a slice from the loin end.
– Cooking method – Broiling, grilling and roasting prime rib results in fat drippings loss, decreasing calories compared to frying.
– Lean vs. fatty – Higher fat prime rib has more calories than leaner “Choice” cuts.
– Bone-in or boneless – Boneless cuts have slightly more calories per ounce than cuts with the bone still attached.
– Trimmed vs. untrimmed – Excess fat that’s trimmed off before cooking decreases calories.
– Degree of doneness – The more well-done, the more fat drippings are lost. Rare prime rib retains the highest calorie count.
To summarize, a typical 8 ounce serving of prime rib contains about 550 calories, but this number can range from 500-600 depending on the specific cut and preparation method.
Nutrients in Prime Rib
Now that we know how many calories are in 8 ounces of prime rib, let’s take a closer look at the nutrients:
Fat
There are 36 grams of fat in an 8 ounce serving of prime rib. The majority (over 70%) of the fat in prime rib is saturated fat. The American Heart Association recommends limiting saturated fat to no more than 13 grams per day. So eating 8 ounces of prime rib exceeds your recommended daily saturated fat intake.
Some of the types of fat found in prime rib include:
– Monounsaturated fat – 3.4g
– Polyunsaturated fat – 0.4g
– Saturated fat – 25.6g
– Trans fat – 1.4g
Protein
Prime rib is an excellent source of protein, providing 60 grams per 8 ounce serving. That equals 120% of the recommended daily value. The high protein content makes prime rib a nutritious choice for athletes, bodybuilders or anyone looking to build muscle and strength.
Protein is made up of amino acids, which are the building blocks of muscles. Prime rib contains all 9 essential amino acids needed for muscle synthesis.
Vitamins and Minerals
Some of the vitamins and minerals supplied in an 8 ounce serving of prime rib include:
– Iron – 12% DV. Helps produce hemoglobin to transport oxygen through blood.
– Zinc – 42% DV. Important for immune health and cell growth.
– Selenium – 36% DV. Has antioxidant properties to protect cells from damage.
– Vitamin B12 – 50% DV. Needed to create DNA and red blood cells.
– Niacin – 64% DV. Assists in converting food into energy.
– Vitamin B6 – 27% DV. Allows the body to use and store energy from protein and carbs.
– Phosphorus – 22% DV. Helps strengthen bones and generate energy from nutrients.
– Copper – 21% DV. Required for iron absorption and red blood cell formation.
As you can see, prime rib provides significant amounts of vitamins and minerals, including B-vitamins, zinc, selenium, iron and copper. Choose prime rib to get these nutrients in bioavailable forms that are readily absorbed and used by the body.
Comparing Prime Rib to Other Cuts of Beef
Now let’s see how the calorie content of prime rib compares to some other popular cuts of beef:
| Cut of Beef | Calories in 8 ounces (cooked) |
|---|---|
| Prime Rib | 550 |
| Ribeye Steak | 640 |
| Tenderloin | 410 |
| Strip Steak | 510 |
| T-Bone Steak | 620 |
| Sirloin | 430 |
| Ground Beef (80% lean) | 440 |
As the table shows, an 8 ounce serving of prime rib has a higher calorie count than tenderloin, strip steak, sirloin or 80% lean ground beef. But it’s slightly lower in calories than ribeye or T-bone steak.
In general, prime rib is one of the higher calorie cuts of beef mainly due to its high saturated fat content. Those watching their saturated fat or calorie intake may want to enjoy prime rib in smaller portions or less frequently than leaner cuts like sirloin, round or tenderloin.
Prime Rib Nutrition Facts Panel
For a full overview of the nutritional profile of prime rib, here is the nutrition facts label for an 8 ounce serving:
This nutrition facts panel shows the exact breakdown of calories, fat, cholesterol, sodium and other nutrients in 8 ounces of prime rib based on USDA data.
Key stats include:
– 550 calories
– 36g total fat (25.6g saturated fat)
– 560mg cholesterol (187% DV)
– 1,070mg sodium (45% DV)
– 0g carbs
– 60g protein
So when eating prime rib, keep the sodium level in mind in addition to calories and saturated fat. The high protein content is great, but limiting portion size is recommended due to the high cholesterol and saturated fat.
Low Calorie Prime Rib Options
If you’re a prime rib lover but are trying to cut back on calories, fat and sodium, there are some preparation methods that can make this fatty cut of beef more diet-friendly:
– **Choose Select grade cuts.** Rather than Prime or Choice prime rib, Select has less marbling and fat.
– **Trim excess fat.** Have your butcher trim off all visible fat before cooking or carefully slice it off yourself. This greatly reduces calories and fat.
– **Use dry heat cooking methods.** Broiling, grilling and roasting allow excess fat to drip away rather than frying which cooks in the fat.
– **Slice thinner.** Cut prime rib slices thinner before serving. Aim for 4 ounces rather than 8 ounces to cut calories in half.
– **Limit outer slices.** The ribs closest to the bone have the most fat, so just eat the center slices.
– **Use leaner cooking liquids.** Replace oil or grease with lower calorie liquids like broth or wine when cooking prime rib.
– **Skip the au jus.** Don’t drizzle on sugary, high calorie au jus sauce made from the fatty pan juices.
– **Go lighter on salt.** Omitting salt during prep and cooking results in a meal lower in sodium. Use herbs, spices and rubs for flavor instead.
With smart prep and portion control, you can still include prime rib in your healthy diet. Just be mindful of the high calorie, fat and sodium content.
Health Impact of Prime Rib
While prime rib tastes amazing, is it the healthiest choice? Let’s look at some potential downsides:
– **High in artery-clogging saturated fat.** The 25.6 grams of saturated fat in one 8 ounce serving is 85% of the recommended daily limit. Too much saturated fat raises LDL (bad) cholesterol levels which increases heart disease risk.
– **Increases risk of colorectal cancer.** Heavily cooked red meats like prime rib may contain carcinogenic compounds that put you at higher risk of developing this digestive cancer.
– **May increase type 2 diabetes risk.** Some research links high intake of saturated fats with insulin resistance which can progress to diabetes.
– **Associated with stroke risk.** A study in the journal Neurology found eating more red and processed meats led to a higher risk of having a stroke.
– **Tough on the kidneys.** The high protein load puts stress on the kidneys which must filter out waste products from metabolizing all the protein in prime rib.
– **High sodium level.** The over 1,000mg of sodium can be problematic for those with high blood pressure who need to limit sodium intake.
Moderating your consumption of high calorie, high fat cuts of red meat like prime rib is recommended for health by most nutrition authorities. Balance it out by also eating plenty of fruits, vegetables, whole grains, nuts and seeds.
Conclusion
An 8 ounce serving of prime rib contains about 550 calories and 36 grams of fat. Of the total calories, 63% come from fat which is mostly saturated. It’s also high in cholesterol at 560mg.
Prime rib is one of the fattier, higher calorie cuts of beef due to extensive marbling. But its high protein content makes it more nutrition than fattier cuts of pork or lamb.
Portion control is key when indulging in prime rib, ideally limiting it to 4-6 ounces max per serving. Trimming excess fat, using healthier cooking methods and avoiding heavy sauces or seasonings can also help decrease the calorie density of prime rib.
While prime rib tastes delicious and delivers lots of protein, the high saturated fat and sodium levels can negatively impact heart health if eaten too often or in large portions. But served up in moderation at special occasions, prime rib remains a cherished treat.
