Barbecue beef ribs are a classic summertime favorite. When slathered with a sweet and tangy barbecue sauce, these meaty ribs become irresistible. However, like most barbecue fare, beef ribs can be high in calories, especially when paired with sugary barbecue sauce.
In this article, we will discuss how many calories are in beef ribs with barbecue sauce. We will look at the calorie counts for plain ribs as well as ribs with varying amounts of barbecue sauce. We will also provide some tips for lightening up this rib recipe.
Calories in Plain Beef Ribs
Let’s start by looking at the calorie count of plain beef ribs with no barbecue sauce. The number of calories in beef ribs depends on a few factors:
- Cut of ribs – Short ribs have more meat and calories than back ribs or spare ribs
- Portion size – The more ribs you eat, the more calories you will consume
- Cooking method – Grilled ribs tend to have fewer calories than braised or smoked ribs
On average, a 6-ounce serving of boneless beef short ribs contains approximately:
| Calories | Fat | Carbs | Protein |
|---|---|---|---|
| 402 | 26g | 0g | 43g |
As you can see, even plain beef ribs are relatively high in calories, with about 400 calories in a 6-ounce portion. The majority of those calories come from fat.
Calories in Beef Ribs with Barbecue Sauce
Now let’s look at how the calorie count changes when barbecue sauce is added. There are a few things that determine how many calories are in beef ribs with barbecue sauce:
- Type of barbecue sauce – Thicker, sugar-based sauces have more calories than thin, vinegar-based sauces
- Amount of sauce – More sauce equals more calories
- Cooking method – Sauce can absorb into ribs more when braised versus grilled
To give you an idea, here is the calorie count for 6 ounces of beef ribs with varying amounts of a typical sweet and tangy barbecue sauce:
| Barbecue Sauce Amount | Calories |
|---|---|
| 2 tablespoons (30ml) | 486 |
| 1/4 cup (60ml) | 630 |
| 1/2 cup (120ml) | 774 |
As you can see, the barbecue sauce adds a significant number of calories. Just two tablespoons increases the calorie count by over 80 calories. A half cup of sauce increases the total calories to 774 for 6 ounces of ribs.
Calories Per Ounce
To make it easier to determine the calories if you eat more or less than 6 ounces, here is the breakdown of calories per ounce:
- Plain ribs: ~67 calories per ounce
- Ribs with 2 Tbsp sauce: ~81 calories per ounce
- Ribs with 1/4 cup sauce: ~105 calories per ounce
- Ribs with 1/2 cup sauce: ~129 calories per ounce
You can use these numbers to calculate the calories if you eat, say, 9 ounces of ribs with a quarter cup of barbecue sauce:
9 oz ribs x 105 calories/oz = 945 total calories
How to Lighten Up Barbecue Ribs
While beef ribs with barbecue sauce are clearly high in calories, there are some simple ways you can trim calories from this barbecue recipe:
Use a Leaner Cut
Opt for back ribs or spare ribs, which are leaner than short ribs. You’ll save about 100 calories per 6 ounce serving compared to short ribs.
Trim Visible Fat
Before cooking, use a sharp knife to trim any thick strips of visible fat from the ribs. That will reduce the total fat and calories.
Apply Sauce Near the End
If grilling ribs, apply the barbecue sauce only during the last 10-15 minutes of cooking. This prevents the sugar in the sauce from charring and reduces how much sticks to the ribs.
Use a Low-Calorie Sauce
Opt for a thinner, vinegar-based barbecue sauce instead of a thick, sugary sauce. Or dilute your favorite thick sauce with vinegar, broth, or water.
Go Easy on Sauce
A drizzle of sauce goes a long way. Limit yourself to 2-3 tablespoons per serving and you’ll save significant calories and sugar.
Bake Instead of Braise
Baking uses less added fat than braising ribs in oil or other fats. Bake on a wire rack set over a foil-lined pan.
Healthier BBQ Ribs Recipe
Here is a recipe for a lighter and healthier version of barbecue ribs:
Ingredients
- 2 racks pork back ribs or beef spare ribs (about 4 pounds)
- 1 cup barbecue sauce (your favorite kind)
- 1/4 cup apple cider vinegar
- 2 tablespoons brown sugar
- 1 tablespoon chili powder
- 1 teaspoon smoked paprika
- Salt and pepper to taste
Instructions
- Preheat oven to 325°F. Line a baking sheet with foil and place a wire rack on top.
- Trim any excess fat from the ribs and place them on the rack. Season generously with salt and pepper.
- Bake for 2-3 hours until tender, flipping halfway through. Drain excess fat from the pan as needed.
- In a small bowl, mix the barbecue sauce, vinegar, brown sugar, chili powder and smoked paprika.
- During the last 10-15 minutes of bake time, brush the ribs with the sauce mixture. Broil for 2-3 minutes to caramelize the sauce.
- Remove from oven, slice and serve. Goes great with coleslaw and baked beans!
This healthier method uses leaner ribs, limits added fat, and reduces the total amount of barbecue sauce. But the ribs still get that irresistible sticky glaze!
Nutrition for Healthier Baked Ribs
Here is the nutrition information for a 6-ounce serving of the healthier baked ribs recipe. The analysis is based on using a mix of back ribs and spare ribs.
| Calories | Fat | Carbs | Protein |
|---|---|---|---|
| 329 | 12g | 17g | 43g |
Compared to ribs braised with a full half cup of thick barbecue sauce, you’ll save around 400 calories per 6-ounce serving with this lighter method!
The Bottom Line
Beef ribs coated with sticky barbecue sauce are certainly a treat. But with all that meat and sugar-laden sauce, they can also be a calorie bomb! Plain beef ribs contain around 400 calories per 6-ounce serving. Slathering them in sweet barbecue sauce can add 200 calories or more.
The good news is you can still enjoy these finger-licking ribs without going overboard on calories. Opt for leaner cuts of ribs, trim excess fat, limit the amount of sauce, and bake instead of braise. And be sure to balance out this hearty barbecue meal with lighter sides like a salad or fresh fruit.
So fire up the grill, make a batch of your favorite barbecue sauce, and dig into some saucy ribs this summer – just be mindful of portions!