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Prime Rib tastes great and is very filling, but is it healthy?

You’ve just sat down to dinner at a classic steakhouse. After having a garden salad and drinks, your waiter returns with a 10 oz cut of prime rib. It’s cooked to order and smells great. Plus, your sides of mashed potatoes and mixed veggies round out the meal nicely. It will be a fantastic dinner, but will your waistline suffer? Will your bathroom scale be complaining in the morning?

For most people, Prime Rib shouldn’t be consumed every day. Like most things, enjoying in moderation matters. Prime Rib’s worst elements are its high calorie count, dose of cholesterol, saturated fat, and sodium.

Before we get into specifics about actual numbers per nutritional element, please note the following:

  1. Diets are highly individual. One person’s poison is another’s salvation. Some people might need to eat high sodium meals, while others might have to pass. Consult your doctor to get the best diet recommendations based on your health profile.
  2. Preparation matters. Most simple cuts of prime rib are about equal in terms of fat, calories, and cholesterol. Prime rib that has been prepared with special rubs, sauces, or other condiments might be less healthy.
  3. Serving size matters. The more meat you eat, the more calories, cholesterol, and fats you will intake. Some chain restaurants list nutritional information near the front of their dining areas for health conscious eaters. Make sure the data they list on their chart matches the serving size on the menu. There’s a BIG difference between an 8 oz rib and a 12 oz rib nutritionally.

Basic Prime Rib Roast 10 oz Nutrional Facts

Calories 562 Sodium 395 mg
Total Fat 48 g Potassium 409 mg
Saturated 19 g Total Carbs 1 g
Polyunsaturated 0 g Dietary Fiber 0 g
Monounsaturated 0 g Sugars 0 g
Trans 0 g Protein 30 g
Cholesterol 113 mg    
Vitamin A 0% Calcium 3%
Vitamin C 1% Iron 0%

*Percent Daily VALUESare based on a 2,000 calorie diet. Your daily VALUESmay be higher or lower depending on your calorie needs.
Source: MyFitnessPal.com Prime Rib Nutritional Facts

Important: This information EXCLUDES rubs, sauces, condiments, or side dishes. This information is for rib alone. A rib prepared with a spicy rub might not increase any of the negative nutritional elements, but a rich Hollandaise Sauce dipping station will send fat and cholesterol numbers higher.

Next we’ll delve into the prime rib dishes of popular restaurants and their individual nutritional VALUES. This information might include any signature rubs applied to each restaurant’s respective rib. Also, note that some serving sizes will vary.

Outback Steakhouse 12 oz Prime Rib Nutrional Facts

Calories 626 Sodium 1152 mg
Total Fat 21 g Potassium 0 mg
Saturated 8 g Total Carbs 1 g
Polyunsaturated 0 g Dietary Fiber 1 g
Monounsaturated 0 g Sugars 0 g
Trans 0 g Protein 102 g
Cholesterol 208 mg    
Vitamin A 0% Calcium 0%
Vitamin C 0% Iron 0%

*Percent Daily VALUESare based on a 2,000 calorie diet. Your daily VALUESmay be higher or lower depending on your calorie needs.
Source: MyFitnessPal.com Outback Steakhouse Prime Rib Nutritional Facts

Texas Roadhouse 10 oz Prime Rib Nutritional Information

Calories 862 Sodium 156 mg
Total Fat 74 g Potassium 0 mg
Saturated 0 g Total Carbs 0 g
Polyunsaturated 0 g Dietary Fiber 0 g
Monounsaturated 0 g Sugars 0 g
Trans 0 g Protein 46 g
Cholesterol 201 mg    
Vitamin A 0% Calcium 0%
Vitamin C 0% Iron 0%

*Percent Daily VALUESare based on a 2,000 calorie diet. Your daily VALUESmay be higher or lower depending on your calorie needs.
Source: MyFitnessPal.com Texas Roadhouse Steakhouse Prime Rib Nutritional Facts

Ruth’s Cris 16 oz Ribeye Steak Nutritional Facts

Calories 1152 Sodium 156 mg
Total Fat 68 g Potassium 1600 mg
Saturated 26 g Total Carbs 0 g
Polyunsaturated 0 g Dietary Fiber 0 g
Monounsaturated 18 g Sugars 0 g
Trans 0 g Protein 128 g
Cholesterol 520 mg    
Vitamin A 0% Calcium 0%
Vitamin C 0% Iron 100%

*Percent Daily VALUESare based on a 2,000 calorie diet. Your daily VALUESmay be higher or lower depending on your calorie needs.
Source: MyFitnessPal.com Ruth’s Chris Ribeye Steak Nutritional Facts

Denny’s Prime Rib Philly Melt Sandwich Nutritional Information

Calories 670 Sodium 1770 mg
Total Fat 36 g Potassium 0 mg
Saturated 11 g Total Carbs 52 g
Polyunsaturated 0 g Dietary Fiber 3 g
Monounsaturated 0 g Sugars 5 g
Trans 0 g Protein 35 g
Cholesterol 75 mg    
Vitamin A 0% Calcium 0%
Vitamin C 0% Iron 0%

*Percent Daily VALUESare based on a 2,000 calorie diet. Your daily VALUESmay be higher or lower depending on your calorie needs.
Source: MyFitnessPal.com Denny’s Prime Rib Philly Melt Sandwich Nutritional Facts

Large or small, on a sandwich or on a big dinner plate, a tasty restaurant-prepared Prime Rib can definitely clog the arteries. Again, our recommendation is to eat these high calorie, high fat meals as treats, perhaps consumed no more than once every 3 weeks.

If you’re in shape and exercise regularly, feel free to eat more prime rib more often. Note that it is a heavy meal, so give it a day to pass through your system before attempting an endurance training session.

Finally, what’s the best part of prime rib, nutritionally speaking? Protein. And lots of it. Those lifting weights on a regular basis will definitely benefit from a nice slab of prime rib every so often. Some of the preparations listed above exceed 20 grams of protein per serving, making it a savory way to bulk up.

All restaurant names, meal names, and sources cited are property of their respective companies. Please visit one of the restaurant’s websites for further nutritional information, or if you have questions about how meals are prepared.

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