Calories in Pork Ribs: Nutrition Facts & Serving Sizes
Per 1 rib without refuse (Yield from 1 raw rib, with refuse, weighing 196g) (128g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One pork rib (128g) contains around 242 calories, making ribs a calorie-dense but highly satisfying protein source. Per 100g, pork ribs provide 189 calories, 19.3g of protein, 11.8g of fat, and zero carbs. That zero-carb profile makes them a go-to for anyone cutting on a low-carb or carnivore setup. Selenium stands out at 32.3mcg per 100g, covering over half your daily target and supporting muscle recovery and thyroid function. Zinc comes in at 2.8mg, which matters for testosterone production and immune health. Vitamin B12 at 1mcg helps with energy metabolism and red blood cell production. The fat content is moderate, with saturated fat at 2.4g and monounsaturated fat at 2.8g per 100g. Pork ribs are zero sugar, zero carbs, and pair well with high-volume sides like coleslaw or green beans when you want to stretch the meal without adding many more calories.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 rib without refuse (Yield from 1 raw rib, with refuse, weighing 196g) (128g) | 241.9 | 24.7g | 0g | 15.1g | 0g |
| 4 oz (113g) | 213.6 | 21.8g | 0g | 13.3g | 0g |
| 100g | 189 | 19.3g | 0g | 11.8g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 189 | 9% |
| Protein | 19.3g | 39% |
| Total Fat | 11.8g | 15% |
| Saturated Fat | 2.4g | 12% |
| Trans Fat | 0.1g | |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 63mg | 3% |
| Cholesterol | 74mg | 25% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.4g | 1% |
| Trans Fat | 0.1g | 0% |
| Cholesterol | 74mg | 25% |
| Calcium | 22mg | 2% |
| Iron | 0.9mg | 5% |
| Potassium | 318mg | 7% |
| Vitamin A | 2mcg | 0% |
| Vitamin D | 0.7mcg | 3% |
| Vitamin B6 | 0.5mg | 29% |
| Vitamin B12 | 1mcg | 42% |
| Magnesium | 21mg | 5% |
| Phosphorus | 193mg | 15% |
| Zinc | 2.8mg | 25% |
| Selenium | 32.3mcg | 59% |
| Thiamin (B1) | 0.4mg | 33% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 3.1mg | 19% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pork Ribs
Pork ribs deliver a solid hit of complete protein with all essential amino acids, making them effective for muscle repair after training. At 19.3g of protein per 100g, a single rib gives you roughly 24.7g, which is a meaningful contribution toward a daily protein target of 160-200g for an active person.
Selenium is the standout micronutrient here at 32.3mcg per 100g. Selenium acts as a cofactor for antioxidant enzymes like glutathione peroxidase, which helps reduce oxidative stress from hard training sessions. It also plays a role in thyroid hormone conversion, keeping metabolism running efficiently.
Zinc at 2.8mg per 100g contributes to testosterone synthesis, immune function, and protein metabolism. For those training hard, zinc status directly affects anabolic hormone levels, so getting it from whole food sources like pork is a practical approach.
Vitamin B12 at 1mcg supports red blood cell production and neurological function, both of which affect energy levels and training performance. Niacin (3.1mg) and vitamin B6 (0.5mg) round out the B-vitamin profile, supporting energy production from macronutrients.
The fat content in pork ribs, while not negligible, includes 2.8g of heart-friendly monounsaturated fat alongside the saturated fraction, similar to what you'd find in other pork cuts.
Dietary Considerations
Pork ribs are naturally zero carb and zero sugar, making them fully compatible with ketogenic, carnivore, and low-carb diets. One rib runs about 242 calories with 24.7g protein and 15.1g fat, keeping the carb count at zero. They are gluten-free in their plain cooked form, though marinades and sauces can add carbs and sugar, so check labels when cutting. Pork ribs are not suitable for vegetarian, vegan, or halal diets. For weight loss, the zero-carb profile is a plus, but the calorie density from fat means portion control matters. Pairing ribs with non-starchy vegetables is a practical way to increase meal volume without adding many calories.
Daily Intake (100g)
100g of pork ribs provides 9% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in pork ribs?
Pork ribs contain 189 calories per 100g. One rib (128g) contains approximately 242 calories, with 24.7g protein and 15.1g fat.
Is pork ribs good for weight loss?
Pork ribs can fit a weight loss diet because they have zero carbs and high protein, which promotes satiety. However, the fat content adds up quickly, so keeping portions to one or two ribs and pairing them with low-calorie vegetables helps manage overall calorie intake.
How much protein in pork ribs?
Pork ribs contain 19.3g of protein per 100g. One rib (128g) provides around 24.7g of protein, making ribs a solid protein source for muscle building and recovery.
Are pork ribs keto?
Yes, plain pork ribs are keto-friendly with zero carbs and zero sugar per 100g. Watch out for BBQ sauces and sweet rubs, which can add significant carbs and knock you out of ketosis.
How much fat is in pork ribs?
Pork ribs contain 11.8g of total fat per 100g, including 2.4g saturated fat and 2.8g monounsaturated fat. One rib (128g) has about 15.1g of total fat.
What are the best ways to cook pork ribs for bodybuilding?
For bodybuilding, dry-rubbed or oven-baked pork ribs keep calories predictable. Avoiding sugar-heavy sauces keeps carbs at zero, and slow cooking at low temperature keeps the meat moist without adding extra fat.
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