Ribeye Steak – A Comprehensive Guide

Parul Dube

July 25, 2022

Beef is high in protein and provides a variety of fat types to your diet. While there’s a lot of dispute regarding which form of steak is the best, many people include moderate servings of beef, such as ribeye steak, in a healthy eating pattern. Ribeye steak is a type of beef cut from the cow’s rib area, and it is a steak with a higher fat content than other cuts of meat.

An Introduction of Ribeye Steak

A ribeye steak is a cut of beef made from the long, soft muscle known as the Longissimus Dorsi (rib portion of the cow), which is present beneath the front section of the backbone. This cut of beef can be pan-fried, grilled, or smoked. This steak is famous for its rich, juicy flavour and abundant marbling.

This cut of steak is tender because it comes from a muscle that allows for the accumulation of intramuscular fat deposits; this fat is referred to as “marbling.” This steak contains flavour and nutrients, making it a nutritious option for any meal, including iron and zinc. It is the preferable choice among steak consumers because they’re flavorful and healthy.

Types of Ribeye Steaks

Ribeye steaks come in two varieties: boneless and bone-in. Boneless ribeye steaks are more tender and easier to cook, but bone-in steaks have more flavour.

Regardless of the variety, Ribeye steak is a great way to get your protein intake. Both are equally good and nutritional, so it’s a matter of personal preference. Zinc, iron and B vitamins are all abundant in this meat. So it’s not only tasty, but it’s also healthy!

Nutritional Properties of Ribeye Steak

The USDA provides this nutrition value for one hundred grams of ribeye steak.

  • Energy: 187 kcal
  • Protein: 19.5 g
  • Total fat: 11.4 g
  • Carbohydrate: 1.75 g
  • Iron: 2.64 mg
  • Phosphorus: 210 mg
  • Sodium: 88 mg
  • Potassium: 357 mg
  • Zinc: 7.8 mg
  • Selenium: 25.5 µg

Ribeye steaks are a great way to get a lot of protein, essential for building and repairing muscles, tissues, and organs. In addition, ribeye steak is a leaner cut of meat, which means it contains less fat than other cuts of beef. Therefore, it is a healthier option for those looking to watch their fat intake.

Iron is also abundant in ribeye steaks. Iron is essential for body growth and development. It also necessitates the production of haemoglobin, a protein found in red blood cells that transports oxygen from the lungs to all body areas, and myoglobin, which transports oxygen to muscles. It also necessitates the production of hormones.

Omega-3 fatty acids are abundant in ribeye steaks. Studies have demonstrated that omega-3 has various health benefits, including the ability to lower triglycerides and raise HDL levels. 

Conjugated linoleic acid (CLA) is a form of fat found in ribeye steaks with various health advantages, including lowering inflammation and enhancing heart health. They are also a good source of B vitamins, such as niacin, vitamin B6, and vitamin B12.

The HealthifyMe Note

Compared to other beef cuts, ribeye steaks are low in calories and fat. So, it can be a better option for those who want to lose weight. However, consuming large amounts can increase the risk of heart disease and weight gain. Additionally, suppose you have a history of high cholesterol. In that case, you should consult your doctor about whether you should limit your intake of ribeye steak. 

Health Benefits of Ribeye Steaks

Lowers Risk of Anaemia

The ribeye is a delicious and nutritious steak. The ribeye, high in protein, iron, and other essential nutrients, is not only a tasty method to obtain your daily protein but can also help you avoid anaemia. According to a study, anaemia results from low haemoglobin levels, the protein that transports oxygen throughout the body.

Anaemia symptoms include fatigue, a pale complexion, shortness of breath, and other signs—one of the most common causes of anaemia due to iron deficiency.

According to research, iron is necessary to produce haemoglobin in the body. Iron-rich foods like ribeye steak can help avoid anaemia by increasing haemoglobin levels. Add ribeye steak to your diet if you’re seeking a delicious and nutritious solution to reduce your risk of anaemia.

Prevents Muscle Loss

Ribeye steak is a delicious and nutritious option for those aiming to gain muscle mass. This steak is high in protein, which is necessary for muscle tissue growth and maintenance. Ribeye steak is also high in zinc and iron, two minerals essential for muscle health. In addition, according to research, conjugated linoleic acid (CLA) is a fatty acid in ribeye steak that helps with muscle loss.

May Prevent Diabetes

Ribeye steak is a delicious and nutritious piece of meat with various health benefits. According to research, one of the most significant advantages of red meat like ribeye steak is that it may assist in preventing diabetes.

Diabetes is a dangerous disease that can lead to heart disease, stroke, and kidney failure. As a result, anything that can help prevent diabetes is significant.

Ribeye steak can help avoid diabetes in several ways. For starters, ribeye steak is a high-protein food, and protein is necessary for blood sugar control. Therefore eating high-protein foods like ribeye steak will help keep blood sugar levels under control. In addition, ribeye steak is also a good source of omega-3 fatty acids. Omega-3 fatty acids have proven to improve insulin sensitivity, which can help prevent diabetes.

Acts as an Antioxidant

Selenium, an essential antioxidant mineral in the body, is abundant in ribeye steaks. Selenium protects the body from free radical damage and oxidative stress and is vital to preventing such damage and stress.

Unfortunately, one in every seven people is vitamin D deficient, and studies suggest that selenium deficiency risk is increasing due to climate change. 

Regulates Blood Pressure

Ribeye steak is high in phosphorus, a vitamin that helps regulate blood pressure. Some studies have suggested that increasing phosphorus intake and other minerals like magnesium and calcium can help lower blood pressure. Furthermore, phosphorus is necessary for bone health and growth.

The HealthifyMe Note

Ribeye steak’s high protein and zinc levels can assist keep your immune system in good shape. So you’ll not only receive a tasty supper, but you’ll also get a healthy dosage of immunity-boosting nutrients! It’s also high in iron, which helps transport oxygen throughout the body and is necessary for stronger immunity. In addition, ribeye steak is high in B vitamins essential for energy generation and metabolism. B vitamins help strengthen the neurological system and keep red blood cells healthy.

Recipes Using Ribeye Steak

Ribeye steak is a popular choice because it is flavorful and tender. There are many ways to cook ribeye steak, and one can use it in various recipes.

Perfect Grill Ribeye Steaks

Grilling is a popular cooking method for many types of steak, and one can do it indoors or outdoors. For example, when grilling ribeye steaks, high heat is required to ensure that the outside of the steak gets browned, but the interior remains juicy.

Serves: 2 streaks

Preparation time: 15 min


  • Ribeye steaks1″ thick: 2
  • Olive oil: 1 tsp
  • Steak seasoning of kosher salt & pepper, to taste
  • Butter or herbed butter: 2 tbsp

Method of Preparation

  • Remove ribeye steaks from the fridge at least 45 minutes before cooking.
  • Now, rub ribeye steaks with olive oil and generously season to taste.
  • Preheat the grill to medium heat, about 375°F.
  • Prepare the ribeye steaks as directed above, then grill for 5-6 minutes on each side for medium.
  • Remove from the grill and serve with a pat of butter, covering loosely with foil. Before serving, let the steaks rest for 5-10 minutes.

Nutrition Facts per Serving

  • Calories: 694 kcal
  • Carbohydrate: 1 g
  • Protein: 46 g
  • Fat: 57 g
  • Cholesterol: 168 g
  • Sodium: 218 g
  • Potassium: 606 mg

Pan-Fried Ribeye Steak

Another popular way to cook ribeye steak is to pan-fry it. Pan-frying is a quick and easy way to cook steak, and it can be done either in a skillet on the stovetop or in a cast-iron skillet in the oven.

Serves: 2 servings

Preparation time: 10-15 min


  • Ribeye steaks: 2 about 200 g and 2 cm thick
  • Sunflower oil: 1 tbsp
  • Butter: 1 tbsp/25 g
  • Garlic clove: 1
  • Thyme, optional

Method of Preparation

  • Before grilling, dry the steaks and season with salt & pepper for up to 8 hours. 
  • In a heavy-bottomed frying pan large enough to accommodate both steaks, heat the oil over high heat. 
  • Heat the oil in a heavy-bottomed frying pan large enough to hold both steaks over high heat. 
  • Reduce the heat to medium-high and stir in the butter when the oil shatters. 
  • When the pan is hot, carefully place the steaks, tucking the garlic and herbs in the sides.
  • Standing over the steaks with tongs, sear and turn them every 30 seconds to 1 minute to get a good brown crust. 
  • Each steak will require 4 minutes total for rare, 5-6 minutes overall for medium, and 8-10 minutes total for well done. 
  • Let your steak rest for 5-10 minutes after cooking before serving, allowing the juices to redistribute throughout the meat. While the steaks are resting, prepare a traditional red wine sauce to complement them.

Nutrition Facts per Serving

  • Calories: 520 kcal
  • Carbohydrate: 4 g
  • Protein: 39 g
  • Fat: 39 g
  • Fibre: 0 g

Storage and Handling Tips for Ribeye Steaks

You’ll want to ensure you’re storing and handling it correctly to ensure maximum flavour and freshness.

Here are some tips:

  • Store ribeye steak in the coldest part of your fridge, wrapped in butcher paper or plastic wrap. A ribeye steak will keep for up to six months in the freezer.
  • When you’re ready to cook your steak, remove it from the fridge and let it come to room temperature for about 30 minutes, this will help ensure even cooking.
  • Preheat your grill, cast iron skillet, or other cooking surfaces to high heat before cooking your steak.
  • Season your steak generously with salt and pepper before cooking.
  • Cook your steak for 3-5 minutes per side for medium-rare, or longer if you prefer it more well done. 

Potential Drawbacks of Ribeye Steak

Even though this delectable cut of beef is full of nutrients that are beneficial to our health, overeating can lead to some adverse effects. For example, consuming large amounts of saturated fat and cholesterol can increase the risk of heart disease.

Additionally, steak is a high-fat food that can contribute to weight gain if consumed excessively. Therefore, eat ribeye steak in moderation and pair it with some healthy sides to create a well-rounded meal.


If you’re allergic to beef, you’re probably allergic to cows, sheep, and goats, all of the Bovidae family members. While a beef allergy is uncommon, it can result in life-threatening symptoms such as anaphylaxis. If you have a beef allergy, stay away from all beef and cow byproduct products and consult a nutritionist before making any changes in your diet. 


A ribeye steak is a type of beef steak that comes from the rib area of the cow. Ribeye steaks are known for their tenderness and juiciness and are a popular choice among steak lovers. Ribeye steak consists of protein, iron, and B vitamins; ribeye steak is a great way to fuel your body and keep your energy levels up.

Additionally, the healthy fats in ribeye steak can help promote brain health and lower cholesterol levels. So whether you’re looking for a delicious dinner option or a nutritious way to fuel your body, be sure to check out ribeye steak! Just be sure to limit your saturated fat and cholesterol intake to keep your heart healthy. 

Frequently Asked Questions (FAQs)

Q. Is eating beef liver good for you?

A. If you’re looking for nutrient-rich food that can help you boost your energy levels and improve your overall health, consider adding beef liver to your diet. Beef liver contains zinc, iron, phosphorus, and selenium minerals. Furthermore, beef liver provides a high-quality protein required to make and repair cells and turn food into energy. 

Q. How often should you eat beef liver?

A. Liver is a significant source of cholesterol; the recommended amount of liver consumption is 100-250 g per week, depending upon the age and gender of the person. So, there’s no need to overdo it when it comes to eating beef liver, and just a couple of times per month is plenty. 

Q. Is beef liver a superfood?

A. Liver is one of the most nutrient-dense foods on the planet. It’s an excellent source of high-quality protein, low in calories, and loaded with essential nutrients. Beef liver is especially rich in vitamin A, iron, and copper. Just 3 ounces of cooked beef liver contains more than your daily recommended intake of vitamin A. Due to its nutritional profile, some people may refer to beef liver as a superfood. 

Q. Is beef liver the healthiest meat?

A. Yes. It is a very nutritious food and provides several health benefits. Beef liver contains minerals, including zinc, iron, phosphorus, selenium, and copper. These minerals suit the body in the following ways: Zinc supports the immune system and protein required to make and repair cells and turn food into energy. In addition, it is a powerful source of vitamin A, beneficial for eye health. It reduces diseases that cause inflammation, including Alzheimer’s to arthritis.

Q. What are the side effects of eating liver?

A. Liver is a nutrient-rich organ meat that is known for its health benefits. However, the liver can also be a source of harmful toxins. When consumed in large quantities, the liver can cause a condition known as hepatic encephalopathy, which can lead to coma and death. Therefore, it is crucial to be aware of the potential risks before consuming this food or consult your health professional.

Q. Is it OK to eat liver every day?

A. Liver is a nutrient-dense food that is an excellent source of protein, iron, and vitamin A. It is also a good source of B vitamins, copper, and selenium. In contrast, the liver is highly healthy and rich in cholesterol, so it is essential to eat it in moderation. On the other hand, overeating the liver can lead to an excess of vitamin A in your body, which can be toxic. 

Q. Is eating raw liver Safe?

A. No. It is not safe to eat raw liver since it may have bacteria. Eating liver or other organs raw carries the danger of incurring a severe case of food poisoning. It can be due to the hepatitis E virus, salmonella, Campylobacter, or other bacteria which cause food poisoning.

Q. Is eating liver good for your skin?

A. Yes, eating liver is good for your skin. The liver is a good source of vitamin A, essential for healthy skin. Vitamin A is needed to produce sebum, which keeps the skin moisturised. It also helps to protect the skin from damage by the sun and other environmental factors. 

Q. Does beef liver contain vitamin D?

A. Yes, the beef liver does contain vitamin D. Vitamin D is essential for many functions in the body, including bone health and immunity. But you can’t rely on beef liver to supply impressive amounts of vitamin D. Therefore, organ meat is best if you’re looking for ways to boost your intake of this essential nutrient. 

Q. Is beef liver good for your hair?

A. The protein in meat aids growth and helps repair and strengthen hair follicles. It contains high levels of collagen, which is excellent for your skin and hair. In addition, beef liver is rich in a wide range of B-vitamins that contribute to hair health. Biotin, a B vitamin, is one of the most well-known hair-growth vitamins.

Q. Does beef liver contain toxins?

A. Many people worry that eating beef liver will expose them to toxins. However, the liver is one of the body’s most detoxifying organs. It removes hazardous compounds from the body by filtering them and breaking them down. So, eating beef liver is an excellent way to detoxify your body! 

Q. What is the difference between ribeye and other types of steak? 

A. A ribeye steak is a cut of beef made from the long, soft muscle known as the Longissimus Dorsi (rib portion of the cow), located beneath the backbone’s front section. This area is well-marbled, which means there is a higher fat content than other areas of the cow. Ribeye steaks are known for being juicy and flavorful. 

Q. What are the nutritional benefits of eating ribeye steak? 

A. Ribeye steak is a good protein, iron, and zinc source. It also contains high omega-3 fatty acids, which are beneficial for heart health, hair, and skin, regulating blood pressure, growth, and body development. However, because ribeye steak is high in fat, it is better to consume it in moderation. 

Q. What are some tips for cooking ribeye steak? 

A. When cooking ribeye steak, it is essential to use a hot pan or grill. You must cook the steak on each side for about three minutes or until it reaches the desired level of doneness. For a more flavorful steak, you can try marinating it overnight with olive oil, garlic, and herbs.

About the Author

Parul holds a Masters of Medical Science in Public Health Nutrition from the University of Glasgow, Scotland, and has worked across the globe from the U.K to New Zealand (NZ) gaining her License with the Health Professionals Council (HPC, UK) and the NZ Nutrition Council. From being a Gold medalist in Clinical Nutrition to being awarded an internship with World Health Organisation (WHO, Cairo, Egypt) and Contracts with CDC Parul has had a wide spectrum of work experiences. She is very passionate about Nutrition and Fitness and holds strong to her guiding mantras ‘ Move more’ and ‘Eat Food that your grandmother can recognize’!

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