Baby back ribs have become a popular BBQ staple thanks to their tender, fall-off-the-bone texture. But are they actually a healthier choice compared to other cuts of pork ribs? Let’s take a closer look at the nutrition facts.
Nutrition comparison
There are a few different cuts of pork ribs that are commonly used for barbecuing:
- Baby back ribs – From the upper ribcage near the spine
- Spareribs – From the belly side of the ribs
- Country-style ribs – From the shoulder end of the loin
- St. Louis-style ribs – Spareribs with the belly flap removed
Here’s how 3 ounces (85 grams) of prepared baby back ribs compare nutritionally to the same serving of spareribs (1):
| Nutrient | Baby back ribs | Spareribs |
|---|---|---|
| Calories | 221 | 245 |
| Fat | 16 g | 19 g |
| Saturated fat | 6 g | 7 g |
| Protein | 16 g | 15 g |
| Carbs | 2 g | 1 g |
| Sodium | 318 mg | 356 mg |
As you can see, baby back ribs are slightly lower in calories, fat, and sodium compared to spareribs. They also contain a bit more protein.
Fat content
The biggest nutritional difference between baby back ribs and spareribs is the fat content.
Baby back ribs come from higher up on the ribcage, right below the spine. This is a leaner cut of meat.
Spareribs are lower down, closer to the belly. They contain more intra-muscular fat marbled throughout the meat, as well as some belly fat.
Going by percentages, baby back ribs contain about 70% lean meat and 30% fat. Spareribs are closer to 60% lean meat and 40% fat (2).
The extra fat content makes spareribs more tender and flavorful. However, for those watching their fat intake, baby back ribs would be the healthier choice.
Ways to reduce fat
Here are some tips to lower the fat content when cooking ribs:
- Trim off any excess visible fat before cooking
- Remove the skin or membrane on the back of the ribs
- Cook using lower-fat methods like grilling, broiling, or baking instead of braising or stewing in fat
- Blot cooked ribs with a paper towel to absorb excess grease
- Avoid basting ribs with fat-heavy sauces or oils frequently while cooking
Nutrients in ribs
All cuts of pork ribs provide a good mix of important nutrients (3):
- Protein: Helps build muscles and bones. Ribs contain around 15–16 grams of protein per 3-ounce serving.
- B vitamins: Aid energy production and red blood cell formation. Pork ribs provide thiamin, niacin, B6, and B12.
- Selenium: Antioxidant mineral that supports immunity. 3 ounces of ribs delivers over 30% of the RDI for selenium.
- Zinc: Supports wound healing and DNA production. You get about 25% of the RDI for zinc in a serving of ribs.
- Iron: Essential for oxygen transport in the blood. Ribs provide 5–6% of the RDI for iron.
- Choline: Important for nerve signaling, metabolism, and liver function. A serving of ribs provides around 10–15% of the RDI for choline.
Keep in mind that ribs can be high in sodium, with over 300 mg per serving. Those limiting their salt intake may want to be mindful of this.
Are ribs gluten-free?
Plain pork ribs are naturally gluten-free. However, the barbecue sauces, rubs, and marinades used to flavor ribs may contain gluten.
Some examples of ingredients that can contain gluten include:
- Soy sauce
- Malt vinegar
- Teriyaki sauce
- Beer or bourbon
- Flour
- Breadcrumbs
- Barley malt
Those following gluten-free diets will need to use care when selecting and preparing ribs to avoid contamination with these ingredients.
Gluten-free rib recipes
Here are some recipe ideas for gluten-free baby back ribs:
- Dry rub ribs coated in spices like chili powder, cumin, garlic powder, and paprika
- Honey sriracha ribs made with a sauce of honey, sriracha, rice wine vinegar, and sesame oil
- Chipotle lime ribs marinated in chipotle peppers, lime juice, cilantro, and olive oil
- BBQ ribs broiled with a sauce of tomato paste, maple syrup, balsamic vinegar, and smoked paprika
Are ribs keto-friendly?
Ribs can fit into a ketogenic diet since they are low in carbs and high in fat. A serving of 3 ounces of baby back or spareribs contains only around 1–2 grams of carbs.
On keto, ribs should be enjoyed in moderation along with other low-carb veggies as sides, such as:
- Green salad
- Steamed broccoli
- Roasted cauliflower
- Sautéed cabbage
Basting ribs frequently with sugar-laden BBQ sauces can quickly add a lot of carbs. Opt for dry rubs or low-carb sauces instead.
Health risks of eating ribs
While ribs can be incorporated into a healthy diet, there are some downsides to keep in mind:
- High in fat and calories: The high fat and calorie content of ribs makes it easy to overeat. This may contribute to weight gain if eaten too often.
- Increased cancer risk: Burning or charring meat creates compounds called heterocyclic amines and polycyclic aromatic hydrocarbons. High intake is linked to increased cancer risk (4).
- Heme iron: The type of iron found in meat may increase colorectal cancer risk and other health issues when consumed in excess (5).
- Nitrates/nitrites: These preservatives used in cured and processed meats like bacon, deli meats, and sausages have been linked to increased cancer and diabetes risk (6).
To reduce the health risks, ribs should be enjoyed in moderation as part of an overall healthy eating pattern focused on fruits, vegetables, whole grains, nuts, legumes, fish, and lean poultry.
The bottom line
Compared to fattier cuts like spareribs, baby back ribs are slightly lower in calories, fat, and sodium. However, all types of pork ribs are high in protein, vitamins, and important minerals like selenium and zinc.
Ribs can be enjoyed as part of a healthy diet, but should be eaten in moderation. Preparation methods should focus on reducing fat intake, such as trimming excess fat and avoiding basting with oils or thick sauces.
Those on gluten-free, keto, or paleo diets can also work ribs into their meal plans. Just be mindful of ingredients used in rubs, marinades, and sauces.
Overall, baby back ribs are a leaner option that provides a delicious and nutritious addition to your barbecue spread in appropriate portions.
Frequently asked questions
Are baby back ribs meatier?
Baby back ribs tend to have a higher ratio of meat to bone compared to spareribs. The loin muscle is larger and takes up more surface area. Spareribs are fattier with a higher bone-to-meat ratio.
Are baby back ribs more tender?
Baby back ribs are known for being extra tender and falling off the bone. This tender texture comes from the high proportion of meat relative to connective tissue and fat.
Why are baby back ribs more expensive?
Since they come from near the loin area, baby back ribs yield a greater amount of high-quality meat. The smaller cuts with less bone also require more labor to prepare compared to spareribs. Both factors contribute to their higher price tag.
Can you make spareribs taste like baby backs?
To make spareribs more tender with flavor similar to baby back ribs, remove the membrane and trim excess fat. Apply a rub containing sugar to caramelize the outside. Slow cook using the 3-2-1 method: 3 hours unwrapped, 2 hours wrapped, 1 hour sauced.
Which ribs are easiest to eat?
Baby back ribs tend to be the easiest type of pork ribs to eat. Their high meat-to-bone ratio means there is a lot of meat that falls cleanly off the smaller bones. Country-style ribs are also fairly easy to eat given their high meat content.
Which ribs have the most meat?
Baby back ribs have the most meat in proportion to bone and fat. On average, they yield 50-70% meat, while spareribs and St. Louis ribs yield around 30-50% meat.
Which ribs are healthiest?
If choosing between styles of pork ribs, baby back ribs are healthier due to their leaner cut of meat. But for optimal health, ribs should be enjoyed in moderation as part of an overall balanced diet.
Do baby back ribs have a lot of fat?
Baby back ribs have less fat than cuts like spareribs. However, they are still considered a high-fat food, with around 30% of their calories coming from fat. Trimming excess fat before cooking can reduce the total fat content.
Are baby back ribs AIP?
The autoimmune protocol (AIP) diet eliminates pork to reduce inflammation. So baby back ribs would not be considered AIP compliant due to their pork content.
Can you eat baby back ribs on keto?
Yes, you can eat baby back ribs on a ketogenic diet since they are low in carbs and high in fat. Enjoy them in moderation along with low-carb sides and be mindful of sugar content in sauces.