How healthy are BBQ pork ribs?
Are BBQ pork ribs healthy? Best kept occasional. BBQ pork ribs score 10/100 on the HowHealthyIs Score: 100 g provide 336 kcal, 16 g protein and 1.3 mg iron. Barbecue pork ribs are spareribs slow-cooked with a spice rub and glazed with sweet barbecue sauce: rich in protein, zinc and B vitamins, and also in fat. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). BBQ pork ribs rank higher than 10% of them.
Counts in favor (% daily value per 100 kcal)
- Protein10%
- Iron2%
- Potassium2%
- Magnesium2%
- Vitamin E1%
- Calcium1%
- Fiber1%
- Vitamin A1%
- Vitamin C0%
Counts against
- Saturated fat12%
- Added sugars5%
- Sodium7%
Raw NRF9.3: 19 minus 25 = -6. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in BBQ pork ribs?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 336 kcal | 974 kcal | |
| Protein | 16 g | 48 g | 96% |
| Carbohydrates | 11 g | 33 g | 12% |
| Fiber | 0.5 g | 1.4 g | 5% |
| Sugars | 9 g | 26 g | |
| Added sugars | 8.9 g | 26 g | 52% |
| Fat | 25 g | 71 g | 92% |
| Saturated fat | 7.9 g | 23 g | 114% |
| Omega-3 fats | <0.1 g | 0.3 g | |
| Vitamins | |||
| Vitamin A | 15 µg | 44 µg | 5% |
| Vitamin C | 0.1 mg | 0.4 mg | 0% |
| Vitamin D | 2.4 µg | 7 µg | 35% |
| Vitamin E | 0.7 mg | 2.1 mg | 14% |
| Vitamin K | 1.2 µg | 3.6 µg | 3% |
| Vitamin B12 | 0.4 µg | 1.2 µg | 48% |
| Folate | 0.9 µg | 2.7 µg | 1% |
| Minerals | |||
| Calcium | 27 mg | 78 mg | 6% |
| Iron | 1.3 mg | 3.7 mg | 20% |
| Potassium | 325 mg | 942 mg | 20% |
| Magnesium | 21 mg | 62 mg | 15% |
| Zinc | 2.7 mg | 7.8 mg | 71% |
| Sodium | 579 mg | 1678 mg | 73% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard BBQ pork ribs?
We estimate BBQ pork ribs from this standard recipe (serves 4, about 1150 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Weights are the edible meat and fat; bones are not counted.
| Ingredient | Amount |
|---|---|
| Pork spareribs (meat and fat, bone not counted) | 1200 g |
| Brown sugar for the rub | 20 g |
| Paprika | 6 g |
| Garlic powder | 4 g |
| Black pepper | 3 g |
| Salt | 8 g |
| Barbecue sauce | 250 g |
Why are BBQ pork ribs good for you?
- 48 g protein in half rack (meat only), 96% of the daily value. Protein contributes to the maintenance of muscle mass.
- 7.8 mg zinc in half rack (meat only), 71% of the daily value. Zinc contributes to the normal function of the immune system.
- 1.2 µg vitamin B12 in half rack (meat only), 48% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
Good ways to use them
- A special-occasion meal with coleslaw or grilled vegetables
- Choosing leaner back ribs and brushing on less sauce
What should you watch out for?
- Spareribs are a fatty cut, and the sauce adds sugar and salt.
- Charring meat at high heat forms compounds linked to cancer risk.
What can you eat instead of BBQ pork ribs?
Foods you can use the same way with a higher HowHealthyIs Score.