BBQ Ribs — 250 kcal

BBQ ribs are the primal centerpiece of American outdoor cooking — a dish that demands patience, fire, and a willingness to eat with your hands while sauce drips down your forearms. At 250 kcal per 100 g, they deliver 20 g of protein, 18 g of fat, and just 3 g of carbohydrates (from the sauce and rub). The tradition of slow-smoking pork ribs runs deep through the American South, where regional styles are defended with near-religious fervor: Memphis favors dry rubs, Kansas City loves a thick, sweet tomato-based sauce, Texas keeps it simple with salt and pepper, and the Carolinas argue endlessly over vinegar versus mustard. Regardless of style, the principle is the same — low heat, long time, incredible transformation. The 50 g of water reflects meat that has cooked for hours but stays moist through rendered fat and collagen.

What's Inside

Zinc (5 mg, 45% DV) is the mineral standout — pork ribs are one of the richest zinc sources in the American diet, supporting immune function and over 300 enzyme reactions. Vitamin B12 (2.5 mcg, 104% DV) exceeds the daily requirement in a single 100 g serving, supporting nerve myelination and red blood cell production. Iron (1.4 mg, 8% DV) provides the highly bioavailable heme form. Phosphorus (190 mg, 27% DV) builds bone structure and powers ATP. Potassium (270 mg) supports cardiovascular rhythm. Sodium (490 mg, 21% DV) is significant — the dry rub and sauce both contribute — and is the primary nutrient to watch. Pork ribs also contain notable amounts of thiamin, B6, and selenium not captured in the headline data. The collagen that breaks down during slow cooking provides glycine and proline — amino acids that support gut lining integrity and joint health.

Getting It Right

Remove the membrane from the bone side of the rack — grab it with a paper towel at one end and peel it off in one sheet. This is the single most important prep step: the membrane blocks smoke and rub penetration and creates a chewy, unpleasant texture. Apply the dry rub liberally the night before and refrigerate uncovered. Smoke at 110°C (225°F) for 5-6 hours using fruit wood (apple or cherry) for a sweeter smoke or hickory for a stronger flavor. The classic doneness test: pick up the rack with tongs in the middle — when the meat cracks on the surface but does not fall off the bone, they are done. "Fall off the bone" is actually overcooked in competition barbecue — the ideal is tender but with a slight tug. Apply sauce only in the last 30 minutes to prevent burning. For oven ribs, wrap tightly in foil and bake at 135°C (275°F) for 3-4 hours, then unwrap and broil with sauce for 5 minutes. Rest for 10 minutes before cutting between the bones.