BBQ ribs are a delicious and popular grill-out food. But with all that juicy, saucy, tender meat, how many calories are actually in bbq ribs? Get the full nutrition facts and calorie count for bbq ribs below.
An Overview of BBQ Ribs Nutrition
Ribs are meaty cuts taken from the rib section of pork and beef. Popular styles of bbq ribs include:
- Baby back ribs – Pork ribs from the upper ribcage near the spine. They have the most meat and tenderness.
- Spare ribs – Pork ribs from the belly and side section. They contain more bone and fat.
- Beef short ribs – Short ribs cut from the beef plate. They contain a lot of connective tissue.
- Beef back ribs – Rib sections from a cow’s back/loin area.
The calorie content in bbq ribs can vary based on the cut and thickness of the ribs, whether they have bone in or are boneless, the cooking method, and any bbq sauce or seasoning added.
In general, pork spare ribs and beef short ribs tend to be fattier and higher in calories than baby back ribs or beef back ribs. Thicker, meatier rib cuts will also have more calories than thin, boney ribs.
Nutrition Facts for Popular BBQ Ribs
Here are some typical nutrition facts for 3 ounces or 85 grams of different bbq rib styles:
Pork Spare Ribs
- Calories: 262
- Fat: 18g
- Protein: 18g
- Carbs: 0g
Pork Baby Back Ribs
- Calories: 175
- Fat: 10g
- Protein: 18g
- Carbs: 0g
Beef Short Ribs
- Calories: 204
- Fat: 12g
- Protein: 21g
- Carbs: 0g
Beef Back Ribs
- Calories: 140
- Fat: 7g
- Protein: 16g
- Carbs: 0g
As you can see, spare ribs tend to be highest in calories and fat, while back ribs are lowest. But the calorie counts can vary quite a bit depending on thickness.
Calorie Factors for BBQ Ribs
Several factors impact the calories and macros in a serving of bbq ribs:
1. Cut and Thickness
- Thicker, meatier ribs have more calories than thin, boney ribs.
- Spare ribs tend to be fattier than loin or back ribs.
- Boneless ribs have more edible meat and calories than ribs with bone.
2. Cooking Method
- Grilled ribs tend to have fewer calories than ribs roasted, smoked, or braised in bbq sauce.
- Deep frying adds a lot of calories from oil absorption.
3. BBQ Sauce
- Sugar-based sauces add more calories than vinegar-based sauces.
- Thick, sticky sauces have more calories than light brushings.
4. Portion Size
- A full rib rack has far more calories than a single rib portion.
- 3 oz of ribs has about 140-260 calories. 6 oz is 280-520 calories.
- A full rack of ribs can have 700-1400+ calories.
Calorie Range for Typical Serving Sizes
The amount of ribs served makes a major difference in calories. Here are estimates for common bbq rib portion sizes:
Single Rib
45-90 calories
- Baby back rib with no sauce
- Sparerib with light sauce
Half Slab
450-700 calories
- 2-3 pounds
- 4-6 ribs
- Lightly sauced
Full Slab
900-1400+ calories
- 4-5 pounds
- 10-13 ribs
- Heavily sauced
Half Rack
700-1100 calories
- Around 1.5 pounds
- 6-8 ribs
Full Rack
1400-2200+ calories
- 3-4 pounds
- 12-16 ribs
- Lots of thick sauce
As you can see, a full rack of fall-off-the-bone, heavily sauced spare ribs can have over 2000 calories! While a single dry grilled back rib may only have 50 calories or so.
Portion control is key for keeping bbq ribs as a healthier option. Stick with a rib or two, or share a slab with the whole family.
How to Estimate Calories in BBQ Ribs
If you don’t have access to nutrition info for the exact ribs you are eating, you can estimate based on the serving size and style of ribs:
For leaner pork loin/back or beef back ribs:
- Count 60 calories per bone-in rib.
- 90 calories for boneless.
For fattier pork spare ribs or beef short ribs:
- Estimate 85 calories per bone-in rib.
- 130 calories if boneless.
Add an extra 50-100 calories per rib if they are heavily sauced or fried.
For a slab, multiply the per-rib estimate by number of ribs. A full slab of 10-13 ribs would be 600-1300 calories depending on cut, style, and sauce.
If weighing ribs, use around 60 calories per bone-in ounce or 90 calories per boneless ounce. Add more calories for thick sauces or frying.
This can help you get in the ballpark for calories if you don’t have complete nutrition info. Underestimating is better than overestimating.
Tips for Lightening Up BBQ Ribs
To enjoy ribs while limiting calories, use these tips:
- Choose leaner cuts like loin or back ribs over fattier spare or short ribs.
- Remove skin/silverskin for less fat.
- Cook without oil using a rack – grill, bake, or broil instead of frying.
- Skip the butter or oil when braising ribs. Use broth or barbecue sauce.
- Sauce lightly after cooking instead of braising in sauce.
- Make your own vinegar-based barbecue sauce instead of thick, sugary sauces.
- Portion control – stick to a rib or two instead of a whole slab.
- Share a full rack with a group instead of overeating individually.
- Pair with healthy sides like coleslaw, corn on the cob, baked beans made with less sugar, or a green salad.
Healthiest Ways to Eat BBQ Ribs
To make the healthiest and lowest calorie bbq ribs:
- Choose boneless pork loin or beef back ribs.
- Remove excess fat and skin.
- Season simply with salt, pepper, herbs and spices instead of sauces and rubs.
- Grill over medium heat for 10-15 minutes per side without any oil.
- Brush with a thin layer of homemade vinegar-based barbecue sauce after cooking if desired.
- Limit to 1-2 ribs as part of a plate with veggies and healthy sides.
This provides all the finger-licking flavor and satisfaction of ribs in a lighter, healthier way at only 50-120 calories per bone-in rib.
BBQ Chicken as Lower Cal Alternative
For even more calories savings, choose bbq chicken over ribs:
- A bone-in chicken leg or thigh has about 110-170 calories compared to 85-140 for a rib.
- Boneless chicken breast is only 80-120 calories versus 130-200 for boneless ribs.
- It’s easier to remove skin from chicken to reduce calories.
- Chicken takes well to lower calorie bbq sauces.
So bbq chicken can shave at least 50-100 calories per serving compared to ribs. It provides plenty of protein too. Just be mindful of skin and sauces.
The Bottom Line
BBQ ribs can range widely in calories due to the cut, thickness, cooking method and portion size. While a single small rib may only have 50-90 calories, a large fully-loaded slab can exceed 2000 calories!
On average, cooked bone-in ribs contain about 60-85 calories per rib, or 60-90 calories per boneless ounce. Spareribs and short ribs tend to be higher in calories than back and loin ribs.
Stick with leaner cuts, light sauce, and single rib portions to keep bbq ribs as a healthier indulgence. Or opt for grilled bbq chicken as a lower calorie alternative.
Watch your portions and enjoy bbq ribs in moderation as part of an overall balanced diet. With some modifications and restraint, you can still satisfy that finger-lickin’ rib craving without going overboard on calories!
Frequently Asked Questions About BBQ Rib Calories
How many calories in 1 rib bbq?
One average sized bone-in bbq rib contains 60-85 calories depending on the cut. Leaner pork loin or beef back ribs have around 60 calories per rib. Fattier spare ribs have about 85 calories per rib.
How many calories in 3 ribs bbq?
3 average sized bbq ribs would contain 180-255 calories total. Leaner ribs would be around 180 calories for 3 ribs. Fattier ribs around 255 calories for 3 ribs.
How many calories in 1/2 slab of ribs?
A half slab of bbq ribs is around 450-700 calories depending on portion size, thickness of meat, cooking method and sauce. A half slab is usually 4-6 ribs. Estimate 70-120 calories per rib for a half slab.
How many calories in bbq ribs with sauce?
BBQ sauce adds 50-100 calories per rib. A sauced spare rib may have 140 calories compared to 85 calories for an unsauced rib. For heavy sauced full slabs, add at least 200 extra calories to unsauced estimates.
How many calories in boneless bbq pork ribs?
Boneless pork ribs contain around 90-130 calories per 3 oz serving. So a 6 oz boneless rib portion would be 180-260 calories. Boneless ribs have more edible meat and tend to be higher in calories than bone-in.
How many calories in bbq beef ribs?
Beef back ribs average 60-90 calories for a 3-4 oz bone-in rib. Beef short ribs range from 85-120 calories since they tend to have more fat. Boneless beef ribs are 90-140 calories for a 3-4 oz serving.
How many calories in Dinosaur bbq ribs?
As a popular chain, Dinosaur BBQ ribs can range from 700-1200 calories for a full rack depending on the specific style. Half racks are around 550-850 calories. Per rib calories are 80-110 for boneless, 60-90 for bone-in.
How many calories should ribs have?
For a reasonably healthy single rib portion, look for ribs with around 50-90 calories per bone-in rib, or 80-120 calories for boneless. Estimate 60 calories per bone-in ounce or 90 per boneless ounce. Keep total calories under 400 per serving.
How can I make bbq ribs lower calorie?
Tips to reduce calories in ribs include choosing lean cuts like loin or back ribs, removing fat/skin, cooking without oil, saucing lightly or using lower calorie sauce, portion control, and pairing with healthy vegetable sides.
Conclusion
BBQ ribs can be high in calories, but the amount can vary greatly based on the cut, thickness, cooking method and serving size. By choosing leaner ribs, portioning appropriately, and limiting high-calorie sauces and sides, you can keep your rib fix reasonable. Balance out your bbq plates with veggies and lighter proteins like chicken. With some adjustments, you can still enjoy juicy, finger-licking ribs without going overboard on calories!