Barbecue ribs are a classic American dish that is beloved for its tender, fall-off-the-bone meat and finger-licking barbecue sauce. As mouthwatering as ribs can be, many dieters approach them with caution due to their potential carbohydrate content. So how many carbs are actually in your average serving of barbecue ribs?
The carb count of ribs can vary quite a bit depending on a few key factors:
Type of Ribs
There are a few different cuts of ribs that are used for barbecue:
Baby Back Ribs
- Baby back ribs come from the upper ribcage near the spine.
- They have less fat than other rib types.
- 3 ounces of baby back ribs has around 5 grams of carbs.
Spare Ribs
- Spare ribs come from the belly side of the pig.
- They contain more fat than baby backs.
- A 3 ounce serving of spare ribs has around 6 grams of carbs.
Country-Style Ribs
- Country-style ribs come from the last few ribs near the shoulder.
- They contain the most fat out of the three styles.
- 3 ounces of country-style ribs has approximately 7 grams of carbohydrates.
So as you can see, baby back ribs tend to be the lowest in carbs, while country-style ribs contain slightly more.
Preparation Method
How the ribs are prepared can also impact their carb count:
Grilled Ribs
- Grilled ribs are cooked over direct heat on a barbecue grill.
- This allows any excess fat to drip away.
- Results in a lower carb count compared to other cooking methods.
Baked Ribs
- Baked ribs are cooked at a low temperature in the oven.
- More fat is retained during the cooking process.
- May add 1-2 grams more carbs per serving vs grilled.
Boiled/Braised Ribs
- Boiling or braising ribs in liquid cooks them very gently.
- All the fat stays in the ribs, adding flavor.
- Tends to add 2-3 more grams of carbs per serving.
Deep Fried Ribs
- Deep frying completely submerges the ribs in hot oil.
- Can drastically increase the fat and carb content.
- Adds roughly 4-5 more grams of carbs per serving.
Grilled ribs are generally the best option for limiting carbs, while deep-fried adds the most.
Sauce Sweetness
The amount and type of barbecue sauce used on the ribs also influences their carb content:
Dry Seasoned Ribs
- Ribs with just a dry seasoning rub and no sauce.
- This is the lowest carb option.
- Keeps carbs to just those naturally occurring in the meat.
Tomato-Based Sauce
- Ketchup and tomato-based barbecue sauces have around 5g carbs per tablespoon.
- Moderate amounts add a few grams of carbs.
- A heavy sauce coating can add 10+ grams.
Honey/Maple Syrup Sauce
- Sauces sweetened with honey or maple syrup average 15g carbs per tablespoon.
- Just 2-3 tablespoons can add 30+ grams of carbs.
- The sweetest and highest carb option.
To summarize, dry ribs with just a spice rub will be the lowest in carbs. Tomato-based sauces have a moderate impact, while sweet honey/maple syrup sauces drastically increase the carb counts.
Serving Size
Finally, the overall serving size has a direct impact on the total carb count:
- A small half rack of ribs may have 10-15 grams of carbs.
- A larger full rack can range from 20-30+ grams of carbs.
- Side dishes like baked beans, coleslaw, and cornbread can add even more carbs.
Focusing on a sensible portion is key to limiting carb intake from ribs. Aiming for around 3-4 ounces of meat, going easy on the sauce, and skipping higher carb sides will keep your meal balanced.
So to answer the original question, a typical 3-4 ounce serving of barbecue ribs without sauce will contain around 5-7 grams of carbohydrates. Choosing a preparation method like grilling, using a sensible amount of tomato-based barbecue sauce, and watching your serving size can help keep your ribs within your daily carb budget. With some mindfulness, you can absolutely enjoy these finger-licking barbecue treats even when limiting carbs!
Nutrition Information for Common Ribs Styles
To get a better idea of the carb counts in different types of ribs, here is the nutrition information per 3 ounce serving:
| Ribs Type | Total Carbs |
|-|-|
| Baby Back Ribs | 5g |
| St. Louis Style Ribs | 6g |
| Spareribs | 7g |
| Country Style Ribs | 7g |
| Short Ribs | 5g |
As you can see, most raw rib types fall within the 5-7 gram carb range before any preparation, sauce, or cooking has occurred. Baby back ribs tend to be the leanest option.
Low Carb BBQ Rib Cooking Tips
If you want to enjoy barbecue ribs while staying low carb, here are some helpful tips:
- Choose leaner cuts like baby backs or St. Louis style ribs – they have less intramuscular fat.
- Remove the thin membrane on the back of the ribs for a crispier texture.
- Grill or bake the ribs – avoid frying which adds extra fat.
- Use a dry rub with spices, salt, pepper, garlic and onion powder to boost flavor without added carbs.
- Go easy on thick, sweet barbecue sauce – opt for tomato-based sauces with no honey or sugar added.
- Watch your portion sizes – stick to around 3-4 ounces of ribs to limit carb intake.
- Skip higher carb sides like corn, beans, coleslaw, and instead opt for a side salad.
With the right choices, you can enjoy the finger-lickin’ flavor of barbecue ribs even when limiting your carb intake!
Choosing Low Carb BBQ Sauce
One of the biggest limiting factors for carbs in ribs is the barbecue sauce. Here are some tips for choosing low carb condiment options:
- Check the nutrition label – look for sauces under 5g net carbs per 2-tablespoon serving.
- Opt for tomato-based sauces without added sugars or honey. Sweet Baby Ray’s No Sugar Added sauce has just 1g net carb per serving.
- Try mustard-based barbecue sauces like Yellow Mustard BBQ Sauce which has 0g net carbs.
- Use hot sauce-based blends like Cholula chipotle BBQ sauce with 0g net carbs per serving.
- Make your own low carb sauce using tomato paste, spices, vinegar, mustard, and a keto-friendly sweetener like erythritol.
- Use dry seasoning rubs made with spices, garlic, onion, salt, pepper, and zero sugars.
With the right homemade or prepared sauce choice, you can add plenty of barbecue flavor without the added carbs.
Keto Friendly BBQ Ribs Recipe
If you’re following a keto or low carb diet, this mouthwatering barbecue ribs recipe fits within your daily macro goals:
Ingredients:
- 3 lbs baby back ribs
- 1⁄4 cup homemade dry rub (see seasoning below)
- 1⁄2 cup no-sugar-added barbecue sauce
Dry Rub:
- 2 tablespoons brown sugar substitute
- 1 tablespoon smoked paprika
- 2 teaspoons kosher salt
- 1 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1⁄2 teaspoon cayenne pepper
Instructions:
- Pat ribs dry and remove thin membrane from back of ribs.
- Apply dry rub generously on both sides, pressing into meat.
- Allow ribs to sit at room temperature for 30 minutes while dry rub flavors penetrate.
- Preheat oven to 275°F. Place ribs on a baking sheet bone-side down.
- Bake for 2-3 hours until ribs are tender and meat starts to shrink back from bones.
- Remove ribs from oven and brush with low carb barbecue sauce.
- Place ribs back in oven and broil for 2-3 minutes until sauce caramelizes.
- Remove ribs from oven, cut into sections, and serve immediately.
This recipe keeps net carbs to around 5g per serving for a keto-friendly barbecue meal! Change up the dry rub blend to suit your taste preferences.
What To Drink With Ribs That Is Low Carb
When eating barbecue ribs, you’ll want a properly paired beverage to enjoy with your meal. Here are some thirst-quenching low carb drink options:
Water
Staying hydrated with water is always a smart choice. Add some wedges of lemon, lime, or cucumber to add flavor.
Unsweetened Iced Tea
Brew your favorite tea bags into a pitcher of chilled tea. Try different herbal flavors like mint or raspberry.
Diet Soft Drinks
Diet sodas like Coke Zero, Pepsi Zero, or Zevia can satisfy your craving for something fizzy.
Sparkling Water
Flavored sparkling waters like La Croix offer carbonation without calories, carbs, or artificial sweeteners.
Light Beer
Michelob Ultra and Bud Light are classic light beer options at around 5 grams of carbs per can.
Dry Red Wine
Dry wines like Pinot Noir or Cabernet Sauvignon offer robust flavor with minimal residual sugar and carbs.
Vodka Soda
Add a wedge of lime for a refreshing zero carb vodka soda. Use regular seltzer or flavored sparkling water.
So you have plenty of tasty low carb and no carb beverage options to complement your finger-lickin’ barbecue ribs!
Perfect Pairings for Low Carb Ribs
While ribs can be delicious on their own, the right sides can take your barbecue meal to the next level. Here are some stellar low carb pairings:
Keto Coleslaw
Thinly shredded cabbage tossed in a tangy dressing makes a classic compliment.
Grilled Asparagus
Simple grilled asparagus sprinkled with lemon juice balances the rich ribs.
Roasted Brussels Sprouts
Brussels sprouts caramelized in the oven offer a sweet, hearty side.
Cauliflower Mash
Creamy mashed cauliflower stands in for higher carb potato side dishes.
Green Salad
Crisp lettuce, tomato, cucumber, and ranch or vinaigrette dressing.
Buttered Broccoli
Broccoli florets steamed until tender and tossed in butter.
With any of these flavorful sides, you can create a mouthwatering low carb barbecue meal.
Keto Ribs FAQs
Here are answers to some frequently asked questions about enjoying ribs on a keto or low carb diet:
Are ribs keto?
Most types of pork ribs eaten plain without sauce are keto-friendly at around 5 grams of net carbs or less per serving. Stay away from thick, sweet sauces.
Can you eat BBQ ribs on keto?
Yes, spareribs, baby back ribs, St. Louis ribs, and short ribs all fit within keto macros if you avoid breaded or heavily sauced options.
What are the lowest carb ribs?
The leanest rib options are baby back and St. Louis style which have less fat and lower carbs than fattier ribs like spare ribs.
Should ribs be cooked fat side up or down?
For maximum browning and crispness, ribs should be placed in the oven or grill meat side facing up and fat side down.
Do ribs have more carbs than chicken?
No, ounce for ounce, ribs generally have fewer carbs than chicken. Ribs average 5-7g carbs per serving while chicken breast has around 0g but chicken thighs with skin on have around 3g carbs.
Are beef ribs lower carb than pork?
Pork and beef ribs have similar carb counts, around 0g-5g net carbs per serving depending on the cut. The preparation method makes a bigger difference.
Conclusion
Barbecue ribs can absolutely be enjoyed as part of a low carb or keto diet when you opt for leaner cuts like baby backs, stick to keto-friendly sauces, and pay attention to portion sizes. Select rib styles lower in fat, use dry rubs or tomato-based barbecue sauce sparingly, grill or bake instead of frying, and pair with delicious low carb sides for an indulgent yet diet-friendly barbecue meal. With the right choices, you can savor every last juicy, saucy bite!