How Many Calories Are in Pork Ribs? (Facts to Consider)
As a dedicated carnivore, I have eaten my fair share of pork ribs. However, pork ribs are not a lean cut of meat, which is why it’s highly recommended to eat only enough portions.
At Carnivore Style, we understand that knowing the nutritional facts behind your favorite cuts is important for balancing your carnivore diet.
Due to their nature, I found it challenging to approximate the total calories in pork ribs. I asked my butcher and dietitian about the calorie count and nutrition facts for pork ribs. I wanted to clear up the confusion.
Read on to learn more about my findings.
Quick Summary
- A pork rib contains 125 calories before adding any sauces or rubs.
- A 1/2 rack of ribs can have 1,800 calories.
- Barbecued pork spareribs are high in fat, cholesterol, and protein.
Calories In Pork Ribs
There is no getting around the fact that pork ribs are not a low-calorie cut of meat. A four-pound rack of barbecued pork spareribs can be over 3,500 calories between the meat, fat, and sauces.
But to compare apples to apples, let's look at the calories in a single pork rib bone. The average rib weighs a little more than an ounce and contains 125 calories.
Note that this calorie count is for the rib alone and does not include any sauces or rubs that you might add.
Also, recognize that very few people only eat a single rib. Given that a serving size of meat is considered to be 3 ounces, a serving of spareribs will have 375 calories.
However, here are additional facts you may want to consider when looking at calories in pork ribs:
- A gram of pork contains 4 calories
- 1 oz of boneless pork ribs contain 60 calories
- Pork side ribs contain 668 calories
- 4 oz of loin pork ribs contain 250 calories
- 110g of fried pork ribs contain 211 calories
- 100g of boiled pork ribs contain 227 calories
- 4 oz of baby pork ribs contain 240 calories
Net Carbs, Fat, And Protein In Pork Ribs
Pork ribs have a significant amount of fat marbling throughout the muscle meat. This fat helps keep the pork spareribs moist and flavorful as they cook. The single rib I described above has 11 grams of total fat, of which 3.2 grams is saturated fat.
This means there are 97 calories from fat and 27 from saturated fat. Saturated fat can raise cholesterol.
From the carnivore perspective, pork spareribs bring 7.3 grams of protein per rib bone. You can get nearly 22 grams of protein in a three-ounce serving of pork ribs. The protein has 88 calories.
Further, a 3-ounce serving size has 0 g of net carbs except those found in the sauce. The sauce’s ingredient calories vary depending on what type of sauce you use.
Nutrition Facts
Pork ribs are a good source of B vitamins. They have over 10% of the daily value for thiamin, niacin, and vitamin B6.
These nutrients are key for energy metabolism. They also help our nervous system work properly.
Pork spareribs also contain minerals such as phosphorus, potassium, and zinc.
Finally, ribs are a great way to get your daily value of riboflavin - a critical nutrient for metabolizing food [1].
That said, portions of this food do not contain much selenium, sodium, vitamin C, or fiber.
Alternatives
Given the high calories and fat in pork spareribs, you may feel discouraged about eating them. But there are lean cuts of pork that can still provide the flavor you crave.
For example, a three-ounce serving size of pork tenderloin has just 122 calories and 3 grams of fat [2]. This cut is taken from the muscle that runs along the pig's back - a very lean part of the hog.
"Barbecue" originated with French-speaking pirates, who called their Caribbean pork feast "de barbe et queue." Translated, it means "from beard to tail," reflecting the fact that the hog could be consumed from head to toe."
- National Pork Board
Another option is shifting to another type of meat like beef short ribs.
This food has slightly more calories and fat than its pork counterpart. But, you get much more meat along each rib bone.
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FAQs
Are Pork Ribs Unhealthy to Eat?
No, pork ribs are not unhealthy. However, they are a relatively high-calorie and high-fat cut of meat. If you are watching your calories or fat, limit your sparerib intake.
Are Pork Ribs Good for Weight Loss?
No, pork ribs are not good for weight loss. As mentioned above, they are relatively high in calories from fat. If you are trying to lose weight, you should focus on leaner cuts of meat and vegetables.
Why Are Pork Ribs So High in Calories?
Ribs are high in calories because they contain a high percentage of fat. Fat gives spareribs their texture and flavor. But it also adds a lot of calories.
At Carnivore Style, we want to help you make informed choices about what you eat on your carnivore journey. Check out our other guides for more tips on understanding the nutritional value of different cuts of meat.
References:
- https://pork.org/nutrition/pork-nutrition/
- https://tools.myfooddata.com/nutrition-facts/168250/wt1
