Does Rinsing Ground Beef Really Make It Healthier?

Ground beef is a staple for many since it's affordable, versatile, and easy to cook. If you're trying to cut back on fat, you may have heard that rinsing cooked ground beef under hot water can make it healthier. But does the extra step actually make a meaningful difference?

According to Toby Amidor, M.S., R.D., a New York-based registered dietitian and owner of Toby Amidor Nutrition, PC, research shows that rinsing cooked ground beef crumbles can help reduce some of the fat content. This can be especially helpful if you purchase less expensive, higher-fat ground beef and want to reduce the fat at home. Here's what you should know.

It depends. Rinsing cooked ground beef can reduce some of its fat content. However, the benefits are relatively modest, and nutrition experts generally recommend focusing on the type of ground beef you buy first.

For people using higher-fat ground beef, rinsing can be another way to reduce fat after cooking. But for those already choosing lean or extra-lean beef, the extra step may not offer much additional benefit.

One of the biggest questions surrounding this cooking method is whether rinsing removes enough fat to make a difference.

“Whether you are choosing the leanest of ground beef options or not, there are easy ways to reduce the overall fat content without significantly impacting the flavor, texture, and nutrient profile,” explains Beth Stark, R.D.N., L.D.N., a Pennsylvania-based registered dietitian nutritionist who oversees nutrition outreach efforts on behalf of the Northeast Beef Checkoff. “The technique of blotting pan-fried ground beef crumbles with a paper towel, then rinsing under hot water and draining thoroughly can reduce the total fat content by up to 5 grams per cooked 3.5-ounce portion.”

While 5 grams of fat can be meaningful for some people, it’s important to keep this in perspective. Ultimately, the amount removed depends on how fatty the ground beef was to begin with and how thoroughly it is drained and rinsed.

While rinsing can modestly reduce total and saturated fat, Stark says that selecting leaner ground beef, practicing portion control, and building meals around nutrient-dense foods such as whole grains and vegetables tends to have a greater effect on long-term heart health.

She adds that lean and extra-lean ground beef naturally contain less total and saturated fat per serving, making them a more practical strategy. They also provide important nutrients, including protein, iron, zinc, selenium, choline, and B vitamins. As Stark puts it, lean ground beef offers these benefits “without any additional preparation steps.”

Amidor also adds that leaner ground beef tends to shrink less during cooking and requires less prep work at home than higher-fat varieties. In other words, rinsing may offer a small reduction in fat, but overall dietary habits and the type of ground beef you choose are likely to matter far more for heart health.

Some people worry that rinsing cooked beef could remove vitamins and minerals along with fat. But experts say that any nutrient losses are relatively minor.

As Stark explains, “While rinsing can reduce total fat and saturated fat, any nutrient losses of concern are relatively small compared to the overall nutrition package beef provides per serving.” That means beef remains a strong source of protein, iron, zinc, B vitamins, and other nutrients even after rinsing.

Amidor also stresses that rinsing should never be done with raw ground beef. “Rinsing raw ground beef (or any raw meats and poultry) can spread potentially harmful bacteria, such as E. coli, around the sink and nearby surfaces,” she says. “For food safety, it’s best to skip rinsing and instead cook ground beef to the proper minimum internal temperature.”

Rinsing isn't the only way to reduce fat. Simply draining cooked beef can remove a significant amount of rendered fat, while choosing a leaner blend lowers the fat content before cooking even begins. Stark says rinsing can further reduce fat beyond draining alone. However, she notes that when using extra-lean beef, the added benefit is often minimal. In those cases, “simply draining cooked beef is often sufficient,” she says, adding that rinsing may unnecessarily reduce flavor and juiciness. So for many, that makes draining a practical middle ground.

If your goal is to balance health, flavor, and convenience, Stark recommends starting with lean beef and removing excess fat during cooking rather than relying on rinsing afterward.

She says, “When rinsing and blotting are not feasible, choosing 90% lean ground provides an excellent balance of nutrition, flavor, texture, and practicality.” She also suggests a simple technique for removing excess fat as it cooks: using a crumpled paper towel to carefully soak up fat from the skillet as it accumulates during browning, before adding other ingredients.

This approach helps reduce excess fat while preserving the flavor and texture that make ground beef appealing in the first place.

Rinsing cooked ground beef can reduce total fat and saturated fat, especially when you're working with higher-fat varieties. Research suggests the technique may remove up to 5 grams of fat per 3.5-ounce serving when combined with blotting and thorough draining.

However, dietitians generally agree that choosing 90% lean or leaner ground beef, practicing portion control, and building meals around nutrient-dense ingredients will have a greater impact on overall health. For most home cooks, a simple method like using a crumpled paper towel to carefully soak up fat from the skillet may also be a better way to preserve flavor and texture.

Overall, rinsing is best seen as an optional extra step, not a nutritional game changer.

Stefani Sassos, M.S., R.D.N., C.D.N., is the director of the Good Housekeeping Institute Nutrition & Fitness Lab, where she oversees all nutrition content, product testing, and evaluations. A registered dietitian, Stefani stays up to date on the latest scientific research to provide evidence-based guidance on diet, wellness, and healthy living.

Toby Amidor, M.S., R.D., C.D.N., F.A.N.D., is a nationally recognized dietitian, food safety expert, and Wall Street Journal best-selling cookbook author with more than 25 years of experience in the food and nutrition industry. Founder of Toby Amidor Nutrition, PC, she provides nutrition consulting for individuals and food brands and has authored 12 cookbooks, including her latest Healthy Living High-Protein Cookbook.

Beth Stark, R.D.N., L.D.N., is a Pennsylvania-based registered dietitian nutritionist who oversees nutrition outreach efforts on behalf of the Beef Checkoff in the Northeast. She specializes in nutrition communications, consumer health education, and translating nutrition science into practical advice for everyday life.

Medically reviewed byRachel Lustgarten, M.S., R.D., C.D.N.

Rachel Lustgarten (she/her), M.S., R.D., C.D.N., is a registered dietitian in clinical practice in New York City. Her primary area of focus is medical nutrition therapy and weight control. Rachel’s passion is sharing her knowledge and expertise of food and nutrition’s role in overall health and wellness. She co-hosts the weekly “Primary Care Medicine” show on SiriusXM Doctor Radio, interviewing expert guests and fielding listener calls and questions about hot topics in health and nutrition. She served as a clinical dietitian at the Comprehensive Weight Control Center at Weill Cornell Medicine and served as an Advisor to the Weill Cornell’s Women’s Nutrition Connection monthly newsletter for 10 years. Rachel received a Master’s degree in Clinical Nutrition from New York University, graduating with honors.