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🥩

●Low GI
💪High Protein

Beef high rib steak Calories

Source of protein, iron, zinc, and vitamin B12

CALORIES · 100 G

291kcal

GI

0low

POTASSIUM · 100 G

290mg

FIBER · 100 G

0g

Quick answer

1 piece (medium) of Beef high rib steak (170 g) has 495 calories. That works out to 291 calories per 100 g. It contains 0 g of carbs, 32.8 g of protein, 40.3 g of fat and 0 g of fiber. Its 3.6 µg of B12 covers 149% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Beef high rib steak Nutrition Facts

Selected: 1 piece (medium) · 170 g

495

KCAL / 170G

Carbs

0g

· 0% DV

Protein

32.8g

· 66% DV

Fat

40.3g

· 52% DV

Fiber

0g

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 27% · Fat 73%

Beef high rib steak nutrition facts table · 1 piece (medium) (170 g)

NutrientAmount% DV
Calories495 kcal
Total fat40.3 g52%
Saturated fat16.15 g81%
Trans fat1.53 g
Sodium94 mg4%
Total carbohydrate0 g0%
Fiber0 g0%
Protein32.8 g66%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Medium Beef high rib steak?

ServingAmountCalories
1 piece (medium)170 g495 kcal
1 piece (extra small)85 g247 kcal
1 piece (quarter)85 g247 kcal
100 g100 g291 kcal
1 piece (small)113 g329 kcal
1 piece (half)170 g495 kcal
1 piece (large)227 g661 kcal
8 ounce (jumbo)227 g661 kcal
1 piece (extra large)340 g989 kcal
1 piece (whole)340 g989 kcal

Calculated from 291 calories per 100 g.

Frequently Asked Questions About Beef high rib steak

What is beef high rib steak, and where does it come from?

Beef high rib steak is cut from the upper rib area of the cow. Its exact location and shape can vary by butcher, so the amount of marbling, tenderness, and whether a piece includes bone may differ.

What is the best way to cook beef high rib steak?

Sear beef high rib steak in a very hot pan or on a hot grill, then finish it to your preferred doneness. Pat the surface dry first, avoid crowding the cooking surface, and let the steak rest briefly before cutting.

Is beef high rib steak good for grilling?

Yes, beef high rib steak works well on a grill. Start over high heat to brown both sides, then move it to a cooler part of the grill if flare-ups occur. Cooking time depends on the steak’s thickness and your preferred doneness.

How do you pan-fry beef high rib steak?

Heat a heavy skillet until hot, then add the beef high rib steak and leave it undisturbed long enough to form a browned crust. Turn it and finish cooking to your liking; an overcrowded pan can make the meat steam instead of sear.

Is beef high rib steak tender?

Beef high rib steak is often flavorful and marbled, but tenderness varies with the precise cut and how it is cooked. Overcooking can make it tougher. Resting the steak after cooking helps keep its juices from spilling out when sliced.

Should you marinate beef high rib steak?

No, beef high rib steak does not need a marinade to taste good; salt and pepper can be enough. If you use an acidic marinade, keep the marinating time limited, since prolonged exposure can make the outside of the meat mushy.

What is the difference between beef high rib steak and ribeye?

Beef high rib steak and ribeye come from nearby parts of the rib section, and butcher terminology can overlap. The exact cut, shape, and marbling may vary, so ask whether the steak is bone-in and how it was cut if the distinction matters.

Can you cook beef high rib steak in the oven?

Yes. For better browning, sear beef high rib steak in a hot skillet first, then transfer it to the oven to finish cooking. Check it as it cooks: thinner steaks can dry out quickly in the oven.

How should you season beef high rib steak?

Season beef high rib steak simply with salt and black pepper, either shortly before cooking or just as it goes into the pan or onto the grill. Patting the surface dry helps it brown rather than release excess moisture.

How should you store leftover beef high rib steak?

Refrigerate leftover beef high rib steak in a covered container soon after the meal rather than leaving it at room temperature. Reheat it gently in a pan to reduce drying, and keep it separate from raw meat and its juices.

Beef high rib steak Vitamins & Minerals

Vitamins

B12

3.57µg · 149% DV

B3

7.82mg · 49% DV

B6

0.58mg · 34% DV

B2

0.31mg · 24% DV

Minerals

Zinc

7.99mg · 73% DV

Selenium

35µg · 64% DV

Phosphorus

306mg · 44% DV

Iron

3.06mg · 17% DV

Potassium ⭐

493mg · 14% DV

Sodium

94mg · 4% DV

Beef high rib steak Glycemic Index

GLYCEMIC INDEX

0
Low
0 Low5570100

GLYCEMIC LOAD

0
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Beef high rib steak

To burn the 495 calories in 1 piece (medium) (170 g):

🚶

122min

Walking (5 km/h)

🏃

51min

Running (8 km/h)

🚴

67min

Cycling

🏊

58min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Beef high rib steak?

Beef high rib steak is a cut from the upper rib area of the animal, with meat and marbling that give it a rich, beefy flavour. It is often cooked as a whole steak rather than sliced into smaller pieces, and needs little more than salt and pepper to bring out its character.

Sear it in a hot pan or cook it over a grill, then serve with potatoes, vegetables or a crisp salad. It suits a hearty main meal and provides protein, iron, zinc and vitamin B12, while also being relatively high in fat. For a lighter plate, pair a moderate portion with plenty of vegetables and avoid adding much extra oil.

How Nutritious Is Beef high rib steak?

Nutrient density

Medium

51/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

40/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Beef high rib steak Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Beef high rib steak Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Beef high rib steak Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Beef high rib steak Fat Profile

SATURATED

16.15g

MONOUNSATURATED

17.85g

POLYUNSATURATED

1.36g

⚖️

Omega 6:3 ratio 6.7:1

Above the ideal 4:1 (6.7:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.