Barbecue ribs are a classic American dish that is loved by many. The juicy, tender meat falling off the bone is hard to resist! But like many meat dishes, ribs can be high in calories. So how many calories are actually in bbq ribs?
The number of calories in barbecue ribs can vary quite a bit depending on a few key factors:
Types of Ribs
There are a several different cuts of ribs that are used for bbq:
Baby Back Ribs
- Located on the upper ribcage near the spine.
- More tender and leaner than spare ribs.
- Have less fat compared to other rib types.
- Calories: Around 140-170 calories per 3 oz serving.
Spare Ribs
- From the belly and side of the pig.
- Contains more fat than baby back ribs.
- Calories: Around 200-250 calories per 3 oz serving.
Country-style Ribs
- Meatier pieces from the upper ribcage.
- Can be from the loin or shoulder areas.
- Calories: Around 180-220 calories per 3 oz serving.
St. Louis-style Ribs
-Trimmed spare ribs with rib tips removed.
- Leaner than untrimmed spare ribs.
- Calories: Around 140-180 calories per 3 oz serving.
As you can see, spare ribs tend to be higher in calories than baby back or St. Louis-style ribs. The more fat content, the more calories.
Cooking Method
How the ribs are cooked can also impact their calorie content:
- Grilled ribs – Lower in calories since fat drips away. Around 130-180 calories per 3oz.
- Smoked ribs – Absorb flavors from rubs, sauce. Around 160-220 calories per 3oz.
- Baked ribs – Moderate calories, especially if cooked on a rack. Around 150-200 calories per 3oz.
- Braised ribs – Simmered in liquid so tend to be higher in calories. Around 180-250 calories per 3oz.
- Deep fried ribs – Cooked in oil so highest calorie option. Can be over 300 calories for 3 oz.
Grilling, smoking, baking, or braising ribs are healthier cooking methods. Deep frying adds a significant amount of extra calories from the oil.
Portion Size
- A standard portion of bbq ribs is around 3-4 oz of meat and bone.
- A full slab of spare ribs is around 1-2 pounds.
- Most restaurant rib entrees are around half a slab.
- It’s easy to overeat when ribs are extremely tasty!
Sticking to proper portion sizes is key. A 3-4 oz serving will have around 130-220 calories depending on the cut. An entire slab could have 700-1400 calories total.
Extras: Rubs, Sauce, Sides
All those delicious extras paired with ribs can also increase the calories:
Rubs
- Typical bbq rubs contain salt, pepper, paprika, brown sugar.
- Brown sugar adds a small amount of calories.
- Around 20-50 extra calories per rib portion.
BBQ Sauce
- Sweet and savory sauces like Kansas City or Memphis style.
- Around 100-150 calories per 1/4 cup.
- Can add 50-200 calories per rib portion.
Sides
- BBQ ribs are usually served with high cal sides like fries, mac and cheese, coleslaw, cornbread, beans.
- These can range from 150 to over 500 calories per side dish.
- Easily adds 500+ extra calories to the meal.
Going easy on high calorie sauces and sides will keep the meal healthier. Opt for lighter sides like a side salad instead.
Nutrition Info Per 3-4oz Serving of BBQ Ribs
Now that we’ve looked at the various factors, here is the typical nutrition information in 3-4oz portion of bbq ribs:
- Calories: Around 130-220
- Fat: Around 5-12g
- Carbs: Around 5-10g
- Protein: Around 15-25g
The calorie range accounts for differences in cut, cooking method, and additions like sauce or rub. Lower end is for grilled, leaner ribs. Higher end is for ribs with more sauce and fat.
So in summary, a typical 3-4oz serving of bbq ribs will have about 130-220 calories depending on the preparation. Sticking within the recommended portion sizes is key, as the calories add up fast in higher quantities. Balance out the ribs with lighter side dishes and go easy on high calorie sauces for a healthier bbq meal!
Nutritional Values of Popular BBQ Ribs
Here is a more detailed look at the nutrition facts for some popular rib options from chain restaurants:
Chili’s Baby Back Ribs (half slab)
- Calories: 620
- Fat: 35g
- Carbs: 31g
- Protein: 45g
This serving of 4 ribs includes chili lime glaze sauce. Chili’s baby back ribs are on the leaner side but the sugary sauce adds calories.
Famous Dave’s BBQ Ribs (5 bones)
- Calories: 420
- Fat: 18g
- Carbs: 33g
- Protein: 29g
Famous Dave’s ribs are rubbed with a sweet and spicy blend. Their bbq sauce is also on the sweet side.
Applebee’s Half Rack Ribs
- Calories: 510
- Fat: 32g
- Carbs: 19g
- Protein: 43g
Applebee’s half rack includes baby back ribs with their house bourbon bbq sauce. The generous sauce coating adds more calories.
Outback Ribs on the Barbie
- Calories: 730
- Fat: 50g
- Carbs: 42g
- Protein: 50g
Outback’s rack of fall-off-the-bone pork ribs is glazed in a brown sugar bbq sauce. The full rack has high calories.
Texas Roadhouse Ribs (half slab)
- Calories: 790
- Fat: 45g
- Carbs: 75g
- Protein: 40g
Texas Roadhouse ribs are bigger and meatier with lots of sweet glaze. The full slab has around 1600 calories.
How Many Calories Per Serving?
To recap, here is the range of calories per serving for different portion sizes of bbq ribs:
- 3-4oz serving: 130-220 calories
- Half slab: 500-700 calories
- Full slab: 900-1400 calories
The calories add up quickly as the portion size increases. Stick to a single 3-4oz serving to keep your calorie intake reasonable.
Low Calorie Options
Here are some tips for lightening up ribs if you are watching your calorie intake:
- Choose leaner cuts like baby back or St. Louis over fattier spare ribs.
- Opt for healthy cooking methods like grilling, baking, or smoking instead of braising or frying.
- Use lighter bbq sauces and rubs. Avoid heavily sweetened sauces.
- Portion your ribs into servings and avoid eating an entire slab.
- Pair your ribs with lower calorie side dishes like a side salad instead of fries or mac and cheese.
- Blot excess sauce off the ribs before eating to minimize added calories.
- Remove the fattier rib membrane for a leaner option.
Choosing lean cuts, controlling portions, and picking healthy sides and sauces can help you enjoy ribs while still keeping calories in check.
Healthy Homemade BBQ Ribs (about 180 calories)
Here is a recipe for a healthier version of bbq ribs at home:
Ingredients:
- 1 slab baby back or St. Louis ribs (about 2 lbs)
- 2 tbsp olive oil
- 3 tbsp low-sodium bbq seasoning rub
Calorie-conscious cooking method:
- Remove membrane from back of ribs.
- Rub oil and seasoning all over ribs.
- Grill ribs on low heat for 1 hour, turning occasionally.
- Brush with thin layer of low-sugar bbq sauce last 10 minutes only.
- Slice into portions. Serve with salad or grilled veggies.
This method uses a leaner cut, limits high-calorie sauce, and skips fried sides for a lighter rib option at around 180 calories per serving.
General Tips for Low-Calorie Eating
Here are some other helpful tips for reducing calories not just in your ribs, but in your overall diet:
- Increase intake of non-starchy vegetables and fruits. They provide nutrients with minimal calories.
- Choose lean proteins like chicken breast, fish, beans, tofu instead of fatty cuts of meat. Remove excess fat and skin.
- Avoid deep fried items and opt for lighter cooking methods like grilling, roasting, or baking.
- Limit added sugars from sweet sauces, dressings, drinks and desserts.
- Drink more water instead of sugary sodas, juices, and alcohol.
- Reduce portion sizes of calorie dense foods like ribs.
- Fill up on bulky, fibrous foods with low energy density.
- Read nutrition labels to compare calories between products.
With some wise choices, you can eat foods like ribs you love while still keeping your daily calorie intake within your target range for weight goals.
How Many Calories Should You Eat Per Day?
So how many total calories should you be eating daily? The optimal amount varies based on factors like:
- Age – calorie needs decline as you get older.
- Gender – men generally require more calories than women.
- Activity level – the more active you are, the more fuel your body needs.
- Body composition – those with more muscle burn more calories at rest.
- Weight goals – eat fewer calories to lose weight or more to gain weight.
According to the USDA, here are some general daily calorie intake recommendations:
Women
- Sedentary (little exercise): 1600-2400
- Moderately Active: 2000-2600
- Active (exercising most days): 2400-3000
Men
- Sedentary: 2000-3000
- Moderately Active: 2400-3600
- Active: 3000-4000
These are just averages that can vary significantly person to person. You may need to adjust up or down depending on your unique needs and goals.
Bottom Line
So in summary, the number of calories in bbq ribs can range from:
- 130-220 per 3-4oz serving
- 500-1400 for a full slab
Factors like the cut of ribs, cooking method, portion size, and additions like sauce impact the calories. To lighten them up, choose lean cuts, grill or bake instead of fry, limit sauces, and pair with lighter sides.
Keeping servings of ribs reasonable and balancing with lower calorie foods can allow you to work ribs into a healthy diet. Just be mindful of portions since the calories can add up fast as you go for more ribs off the slab!
I hope this gives you a helpful overview of how to enjoy bbq ribs deliciously while still watching your calorie intake. Let me know if you have any other questions!