Calories in Pork Ribs: Full Nutrition Breakdown
A 3.5 oz serving of cooked baby back pork ribs has about 248 calories. See the full nutrition breakdown with FAQ.
Pork ribs are a beloved cut of meat known for their rich, tender flavor and satisfying fat content. Baby back ribs, taken from the top of the rib cage between the spine and spare ribs, are leaner than spare ribs and deliver a solid amount of protein along with B vitamins and zinc. Here is a complete breakdown of pork rib nutrition by serving size.
Calories by serving size:
| Serving | Weight | Calories | Protein | Total Fat | Saturated Fat | Cholesterol |
|---|---|---|---|---|---|---|
| 3 oz | ~85 g | 211 kcal | 18 g | 15 g | 5.4 g | 77 mg |
| 3.5 oz | ~100 g | 248 kcal | 21 g | 17.6 g | 6.3 g | 91 mg |
| 4 oz | ~113 g | 280 kcal | 24 g | 19.9 g | 7.1 g | 103 mg |
| 1/2 rack (~6 ribs) | ~340 g | 843 kcal | 71 g | 59.8 g | 21.4 g | 309 mg |
| 1 full rack (~12 ribs) | ~680 g | 1686 kcal | 143 g | 119.7 g | 42.8 g | 619 mg |
Pork ribs are also a notable source of thiamin (vitamin B1), phosphorus, selenium, and zinc. Keep in mind that adding barbecue sauce can increase calories by 30-70 per tablespoon depending on the brand and sugar content.
Frequently Asked Questions (FAQ)
What is the calorie difference between baby back ribs and spare ribs?
Baby back ribs are leaner, containing about 248 calories per 3.5 oz cooked, while spare ribs are fattier and contain roughly 310-330 calories for the same weight. Spare ribs have more marbling and connective tissue, which increases their overall fat and calorie content compared to baby backs.
How does a dry rub compare to sauce in terms of calories?
A dry rub typically adds only 5-15 calories per serving since it is mostly spices with little to no sugar. Barbecue sauce, on the other hand, can add 30-70 calories per tablespoon due to its sugar and sometimes oil content, with a typical rib portion using 2-4 tablespoons total.
Are pork ribs unhealthy?
Pork ribs are higher in fat and saturated fat compared to lean cuts like pork tenderloin or chicken breast, but they can fit into a balanced diet when consumed in moderation. They provide valuable protein, B vitamins, and minerals like zinc and selenium. Portion control and choosing baby back ribs over fattier spare ribs can help keep the calorie and fat intake reasonable.
How much protein is in a serving of pork ribs?
A 3.5 oz serving of cooked baby back ribs provides approximately 21 grams of protein. A half rack of ribs (about 6 ribs) delivers roughly 71 grams of protein, making ribs a substantial protein source despite their higher fat content.
Is there a calorie difference between smoked and grilled ribs?
The cooking method itself does not significantly change the calorie content of the meat, as both smoking and grilling render out similar amounts of fat. However, smoked ribs are often cooked low and slow, which can render slightly more fat, potentially reducing calories marginally. The bigger calorie variable is whether sauce, glazes, or butter are applied during or after cooking.
What is the calorie difference between baby back ribs and spare ribs?
How does a dry rub compare to sauce in terms of calories?
Are pork ribs unhealthy?
How much protein is in a serving of pork ribs?
Is there a calorie difference between smoked and grilled ribs?
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