Does rinsing cooked mince make it healthier? Dietitians weigh in

Beef mince is a staple for many – 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, a registered dietitian and owner of Toby Amidor Nutrition, research shows that rinsing cooked minced beef crumbles can help reduce some of the fat content. This can be especially helpful if you purchase less expensive, higher-fat beef and want to reduce the fat at home. Here’s what you should know.

Quick answer: Should you rinse?

It depends. Rinsing cooked mince 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 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.

How much fat does rinsing actually remove?

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 options or not, there are easy ways to reduce the overall fat content without significantly impacting the flavour, texture and nutrient profile,’ explains Beth Stark, a registered dietitian nutritionist. ‘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.

Does rinsing help heart health?

While rinsing can modestly reduce total and saturated fat, Beth says that selecting leaner mince, practicing portion control and building meals around nutrient-dense foods such as wholegrains and vegetables tend to have a greater effect on long-term heart health.

She adds that lean and extra-lean beef naturally contains less total and saturated fat per serving. They also provide important nutrients, including protein, iron, zinc, selenium, choline, and B vitamins. As Beth puts it, lean mince offers these benefits ‘without any additional preparation steps’.

Toby also adds that leaner mince 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 mince you choose are likely to matter far more for heart health.

Does rinsing wash away nutrients?

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 Beth 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.

Toby also stresses that rinsing should never be done with raw mince. ‘Rinsing raw 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 vs draining vs lean ground beef

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. Beth 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 flavour and juiciness. So for many, that makes draining a practical middle ground.

The healthiest way to cook mince

If your goal is to balance health, flavour and convenience, Beth 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, flavour, 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 pan as it accumulates during browning, before adding other ingredients.

This approach helps reduce excess fat while preserving the flavour and texture that make mince appealing in the first place.

The bottom line: is rinsing worth it?

Rinsing cooked mince 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 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 such as using a crumpled paper towel to carefully soak up fat may also be a better way to preserve flavour and texture.

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

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.