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Source of protein, iron, zinc, and vitamin B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 495 kcal | |
| Total fat | 40.3 g | 52% |
| Saturated fat | 16.15 g | 81% |
| Trans fat | 1.53 g | |
| Sodium | 94 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 32.8 g | 66% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 170 g | 495 kcal |
| 1 piece (extra small) | 85 g | 247 kcal |
| 1 piece (quarter) | 85 g | 247 kcal |
| 100 g | 100 g | 291 kcal |
| 1 piece (small) | 113 g | 329 kcal |
| 1 piece (half) | 170 g | 495 kcal |
| 1 piece (large) | 227 g | 661 kcal |
| 8 ounce (jumbo) | 227 g | 661 kcal |
| 1 piece (extra large) | 340 g | 989 kcal |
| 1 piece (whole) | 340 g | 989 kcal |
Calculated from 291 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 495 calories in 1 piece (medium) (170 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
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.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
No known major allergens
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
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.