Prime rib, often the centerpiece of celebratory meals, particularly during holidays like Christmas in Texas, offers a rich source of nutrients. In Texas, beef production is the largest sector of the agriculture industry. According to Dan Hale, Ph.D. and meat specialist with Texas A&M’s Department of Animal Science, it is estimated that Texas produces approximately 60 million pounds of prime rib per year. Let's delve into the nutritional profile of this popular cut of beef and explore its place in a balanced diet.
What is Prime Rib?
Most commonly referred to as ribeye roast, beef rib roast or standing rib roast, prime rib is typically sold as both bone-in or boneless in stores. Despite its name, prime rib does not have to be from beef graded as USDA Prime - it is primarily from beef graded as USDA Select or USDA Choice.
Nutritional Breakdown of Prime Rib
Lean beef cuts such as prime rib are considered nutrient rich with low amounts of calories and fats. Hale says this particular cut of meat acts as an excellent source of essential nutrients such as protein, Zinc, B12, Iron, B6, Niacin, and Selenium. A typical serving size can vary, but a 1-pound cut of prime rib from Black Angus Steakhouse offers a detailed look at its nutritional composition.
Macronutrient Composition
For 1 Serving of Black Angus Steakhouse 1 pound cut prime rib:
- Calories: 1850
- Fats: 157g (201% Daily Value)
- Saturated fats: 65g (325% DV)
- Trans fats: 0g
- Carbs: 4g (1% DV)
- Net carbs: 3g
- Fiber: 1g (4% DV)
- Sugar: 0g
- Protein: 99g
Micronutrients
Prime rib is a good source of protein (177% of your Daily Value). In addition to its macronutrient profile, prime rib provides essential vitamins and minerals. However, the provided data does not specify the exact quantities of each micronutrient, it highlights that prime rib contains Iron, B6, Niacin, and Selenium.
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- Cholesterol: 375mg (125% DV)
- Sodium: 2350mg (102% DV)
Fats in Detail
The fat content in prime rib is significant, with saturated fats being a major component. The data provides a detailed breakdown:
- Saturated fats: 65g (325% DV)
- Trans fats: 0g
Health Considerations
High Fat Content
Given its high fat content, particularly saturated fats, prime rib should be consumed in moderation. High intakes of saturated fats are associated with increased risk of heart disease.
Sodium Levels
The high sodium content in a 1-pound serving is also noteworthy. Individuals monitoring their sodium intake, such as those with hypertension, should be mindful of portion sizes.
Protein Source
Prime rib is an excellent source of protein, essential for muscle building, repair, and overall bodily functions. The high protein content can contribute significantly to meeting daily protein requirements.
Preparing Prime Rib
After purchasing, prime rib must be thawed and stored at a temperature below 40 °F to minimize the growth of bacteria. When cooking, it is traditionally prepared with a mixture of seasonings, then roasted under dry heat for 2-3 hours, depending on its size. To ensure food safety and optimal flavor, follow these guidelines:
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- Preheat oven to 300 °F
- Season the outside of the roast as desired
- Cook, fat side up, to an internal temperature of 145 °F for medium doneness, which may take 20-25 minutes per pound.
Serving Suggestions and Portion Control
When determining how many mouths your prime rib will feed this Christmas, keep in mind that a full prime rib is seven ribs, meaning that it weighs anywhere from 15 to 18 pounds. A prime rib this size can feed a family of 16 or more people, depending on the size of their appetite’s. While prime rib can be a part of a balanced diet, portion control is key.
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