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High-protein, fatty beef chop cut
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Dallas beef chop (180 g) has 488 calories. That works out to 271 calories per 100 g. It contains 0 g of carbs, 44.6 g of protein, 34.4 g of fat and 0 g of fiber. Its 4.1 µg of B12 covers 173% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 180 g
488
KCAL / 180G
Carbs
0g
· 0% DV
Protein
44.6g
· 89% DV
Fat
34.4g
· 44% 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 37% · Fat 63%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 488 kcal | |
| Total fat | 34.4 g | 44% |
| Saturated fat | 13.68 g | 68% |
| Trans fat | 1.62 g | |
| Sodium | 112 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 44.6 g | 89% |
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) | 180 g | 488 kcal |
| 0.25 piece (quarter) | 45 g | 122 kcal |
| ½ piece (half) | 90 g | 244 kcal |
| 100 g | 100 g | 271 kcal |
| 1 piece (small) | 120 g | 325 kcal |
| 1 serving (thin) | 150 g | 407 kcal |
| 1 serving (thick) | 220 g | 596 kcal |
| 1 piece (large) | 260 g | 705 kcal |
| 1 piece (jumbo) | 350 g | 949 kcal |
Calculated from 271 calories per 100 g.
A Dallas beef chop is generally a thick, bone-in beef rib chop, though the exact cut can vary by butcher. Its marbling and thickness make it well suited to high-heat searing followed by gentler cooking.
Sear a Dallas beef chop over high heat, then finish it over lower heat so the center cooks without scorching the outside. Because chops vary in thickness, use a meat thermometer rather than relying only on cooking time.
Grill a Dallas beef chop over hot, clean grates to brown both sides, then move it to gentler heat to finish. If fat dripping causes flare-ups, shift the chop away from the flames until they subside.
Not always. A Dallas beef chop is typically sold as a thick, bone-in rib chop, while ribeye is commonly sold boneless or bone-in and may be cut differently. Ask the butcher which rib section the chop comes from.
Use a heavy skillet heated until hot, and pat the Dallas beef chop dry before adding it. Sear both sides, then lower the heat to cook the center; a very thick chop may need to finish in the oven.
No, a Dallas beef chop does not need a marinade to taste good. Salt and pepper let its beef flavor come through; if you want extra flavor, add garlic and herbs shortly before cooking rather than using an acidic marinade for a long time.
Avoid overcooking a Dallas beef chop and let it rest before slicing. Cutting across the muscle fibers also makes each bite easier to chew; for a particularly thick chop, gentler heat after searing helps it cook evenly.
Let a Dallas beef chop rest for several minutes before cutting into it. Resting helps limit the juices running onto the plate; leave it loosely covered rather than tightly wrapped, which can soften its browned crust.
Serve a Dallas beef chop with grilled vegetables, a crisp salad, or roasted potatoes. Bright, tangy sides such as a vinegar-dressed salad balance the richness of the fatty beef.
Yes, but a Dallas beef chop cooks more evenly when thawed in the refrigerator first. If cooking it from frozen, use gentler heat to bring the center up without burning the surface, and check doneness with a thermometer.
Vitamins
B12
4.14µg · 173% DV
B3
10.44mg · 65% DV
B6
0.76mg · 45% DV
B2
0.32mg · 25% DV
Minerals
Zinc
9.36mg · 85% DV
Selenium
32µg · 58% DV
Phosphorus
378mg · 54% DV
Iron
4.32mg · 24% DV
Potassium ⭐
572mg · 17% DV
Sodium
112mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 488 calories in 1 piece (medium) (180 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.
Dallas beef chop is a thick-cut, usually bone-in chop from the beef rib section. The Dallas name is used for this steak-style cut in butcher shops and on restaurant menus; its substantial shape makes it well suited to quick, high-heat cooking.
It is commonly grilled or seared in a heavy pan, then served with the centre cooked to preference. Across English-speaking kitchens, it pairs easily with roasted vegetables, a crisp salad or potatoes. This is a high-protein but fatty cut: a 100 g portion provides 24.8 g of protein. For a lighter plate, cook it without added fat and balance it with vegetables rather than rich sauces.
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
13.68g
MONOUNSATURATED
14.76g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.