Rib Cutlet Nutrition (Per 100 g cooked)​

​A beef rib cutlet cooked on a Charkii braai is rich in protein, iron, zinc, and healthy fats, but it is also one of the fattier beef cuts because it comes from the rib section. The exact nutrition depends on trimming and marbling.

 

​​​Nutrient                          Regular Rib Cutlet              

Calories                     290–340 kca

Protein                       24–27 g2             

Total Fat                     20–27 g    

Saturated Fat             8–11 g      

Carbohydrates           0 g             

Iron                             2.2–2.8 mg

Zinc                             4–6 mg 

Vitamin B12                High

Sodium       Depends on seasoning   

​

Nutrient                     Lean-Trimmed Rib Cutlet

Calories                 230–270 kcal

Protein                   6–29 g

Total Fat                14–18 g

Saturated Fat        5–7 g

Carbohydrates      0 g

Iron                         2.2–2.8 mg

Zinc                         4–6 mg

Vitamin B12           High

Sodium      Depends on seasoning

​

Typical Charkii Braai Portion

​300 g cooked rib cutlet (with bone removed from estimate)

​

Nutrient             Approximate Amount

​Calories              870–1,020 kcal

Protein                72–81 g

Fat                       60–80 g​

Because rib cutlets contain heavy marbling and fat around the bone, they deliver excellent flavour and tenderness on open coals.

​

Health Benefits

• Very high-quality complete protein

• Excellent source of iron for energy and recovery

• Rich in zinc for immune support and testosterone production

• High in vitamin B12 for nervous system health

• Very satisfying and filling due to fat + protein combination

​​

Things to Watch

Rib cutlets can become extremely calorie-dense when:

• Large portions are eaten

• Extra butter/oil is added

• Fat is not trimmed

• Sweet sauces are heavily used

For weight loss or lean eating, portion control matters more than the cooking method.

​

Best Charkii Braai Tips for Rib Cutlets

• Cook over medium coals to render fat slowly

• Sear near the flame only at the end

• Rest 8–10 minutes after cooking

• Use simple seasoning: coarse salt, black pepper, garlic

• Pair with grilled vegetables instead of chips or garlic bread

​​

Weight-Loss Friendly Portion Guide​

Goal               Suggested Cooked Portion

Fat loss             200–250 g

Maintenance    300–350 g

Muscle gain      400 g+

​

Leaner Alternatives on the Braai​

If you want similar protein with fewer calories:

• Sirloin steak

• Rump steak

• Eye fillet

• Extra lean beef mince

• Beef schnitzel strips​

A rib cutlet is one of the tastiest cuts for a Charkii braai, but also one of the richest, so balancing the portion with vegetables or salad makes a big difference nutritionally.

​