How many calories are in drained and rinsed ground beef?

December 27, 2025 •

4 min read

According to a study published in the Journal of the American Dietetic Association, rinsing ground beef with hot water can reduce its fat content by up to 50%. This simple step significantly lowers the number of calories in drained and rinsed ground beef compared to traditionally prepared meat.

Quick Summary

Draining and rinsing cooked ground beef drastically reduces its calorie and fat content. This technique makes higher-fat beef cuts behave nutritionally like leaner versions, offering a healthier option for many recipes.

Key Points

Significant Calorie Reduction: Draining and rinsing cooked ground beef can cut calories and fat content by up to 50%.
Superior to Draining Alone: Rinsing with hot water removes more clinging fat than simply draining, yielding a leaner final product.
Different Levels of Reduction: A 3-ounce serving of 80/20 beef can drop from 228 calories to 130 with draining and rinsing.
Preserves Core Nutrients: The process effectively removes fat without substantially decreasing the beef's protein, iron, and B12 content.
Easily Restored Flavor: While some flavor is lost with the fat, it can be easily restored by re-seasoning the meat after rinsing.
Budget-Friendly Alternative: Using a less expensive, higher-fat beef and rinsing it is a cost-effective way to get a leaner product.

Understanding the Calorie Reduction Process

When ground beef is cooked, the heat renders the fat, turning it into a liquid. Draining this liquid fat is the first and most crucial step toward lowering the overall calorie count. The calorie reduction is significant because every gram of fat contains 9 calories, more than double the 4 calories per gram found in protein. By removing the fat, you directly remove a major source of calories. However, a simple drain is not enough to get the maximum fat reduction. For a more significant and effective decrease, you should also rinse the cooked meat.

The Impact of Draining vs. Rinsing

The difference in calorie reduction between just draining and actively rinsing is quite substantial. When you simply tilt the pan and spoon off the grease, a significant amount of fat remains adhered to the meat crumbles. Rinsing the cooked meat with very hot water further removes this clinging fat, resulting in a leaner final product. A 2002 study by Iowa State University found that 4 ounces of cooked 80% lean ground beef that was simply drained and blotted contained 177 calories and 10 grams of fat. The same portion, when drained, blotted, and rinsed with hot water, contained only 121 calories and 5 grams of fat. This demonstrates how rinsing effectively mimics the nutritional profile of a much leaner, and more expensive, cut of beef.

Step-by-Step Guide to Draining and Rinsing

To achieve the lowest possible calorie count and maximum fat reduction, follow these steps when preparing ground beef:

Brown the beef: Cook your ground beef in a skillet over medium heat, breaking it apart with a spatula as it cooks, until it is no longer pink.
Drain the fat: Tilt the skillet and use a slotted spoon to push the meat to one side, allowing the fat to pool on the other. Carefully spoon or pour the excess fat into a heat-proof container for proper disposal after it solidifies.
Prepare for rinsing: Place a colander over a large bowl or sink to catch any remaining grease. If you're concerned about a mess, line the bowl with aluminum foil.
Transfer and rinse: Transfer the cooked, drained ground beef from the skillet into the colander. Pour very hot (but not boiling) water evenly over the beef. The hot water will wash away a great deal of the remaining grease.
Let it drain: Allow the beef to sit and drain for a few minutes. You can stir it gently to ensure all crumbles are rinsed. Optionally, pat the meat with a paper towel to absorb any last remnants of moisture.
Re-season: Because some seasonings may be lost during the rinsing process, add your salt, pepper, and herbs after the beef is back in the pan. This will restore flavor to your now-leaner meat.

Comparison Table: Calories in Cooked Ground Beef

The following table illustrates the significant calorie difference when you properly drain and rinse ground beef crumbles versus other cooking methods. Data is based on a 3-ounce (85g) cooked portion of ground beef.


Ground Beef Type	Pan-Broiled (No Draining)	Drained Only (Blotted)	Drained and Rinsed
73% Lean	248 calories	195 calories	135 calories
80% Lean	228 calories	191 calories	130 calories

As you can see, a 3-ounce serving of rinsed 80% lean ground beef has roughly the same calorie count as a raw, undrained 95% lean portion. This method allows for a much lower-calorie meal while potentially saving money on the initial purchase of a leaner, more expensive cut.

Nutritional Impact and Flavor Considerations

While the primary goal of draining and rinsing is to reduce fat and calories, it's important to understand the overall nutritional impact. The good news is that while fat is significantly reduced, the process does not substantially decrease the amounts of protein, iron, zinc, or vitamin B12. This means you still receive all the excellent nutritional benefits of beef, but with far fewer calories. However, removing fat can also mean a slight reduction in flavor, as fat is a flavor carrier. This can be easily remedied by re-seasoning the meat after rinsing. For dishes like tacos, chili, or spaghetti sauce where the meat is incorporated with other strong flavors, the slight loss of beefy flavor is nearly unnoticeable.

Choosing the Right Beef and Method

For most recipes, especially those where the meat is combined with sauces and other ingredients, opting for a less expensive, higher-fat ground beef and then draining and rinsing is a smart, budget-friendly strategy. For dishes like hamburgers or meatballs where you cannot rinse the crumbles, using a leaner ground beef, such as 90/10 or 93/7, is the best way to minimize fat content. The key is to match your fat-reduction method to the type of dish you are making.

Conclusion

So, how many calories are in drained and rinsed ground beef? The definitive answer depends on the initial fat content, but the impact of draining and rinsing is remarkably effective at cutting calories and fat. For example, a 3-ounce portion of 80/20 ground beef can drop from over 220 calories to around 130 calories after a thorough drain and rinse. This simple technique offers a powerful way for health-conscious individuals to enjoy ground beef while managing their caloric intake, without sacrificing essential protein and nutrients. By following the easy steps of browning, draining, and rinsing with hot water, you can achieve a significantly leaner and healthier result for a wide variety of meals.

For more great tips on preparing beef, check out Beef Loving Texans.

Frequently Asked Questions

No, rinsing ground beef primarily removes the fat and does not significantly reduce the protein content. A 2002 study showed that essential nutrients like protein, iron, and zinc remained intact after the rinsing process.

Rinsing can remove some of the flavor compounds carried in the fat. However, this is easily remedied by re-seasoning the ground beef with spices, salt, and pepper after rinsing and before adding other ingredients.

The difference is substantial. A 2002 study showed that a 3-ounce serving of 80% lean beef, which was simply drained, contained 191 calories, while the same portion that was also rinsed contained only 130 calories.

No, this method is most effective for recipes that use cooked crumbles, such as tacos, chili, or spaghetti sauce. For patties, where rinsing is not practical, it's best to start with a leaner ground beef, such as 90/10 or 93/7, to reduce the overall fat content.

Rinsing with hot water is necessary because it melts and washes away the remaining fat that clings to the beef crumbles after the initial draining. This provides a more thorough fat reduction than draining alone.

Yes, it can be a very effective way to save money. By purchasing a less expensive, higher-fat ground beef (like 80/20) and rinsing it, you can achieve a nutritional profile similar to a more expensive, leaner cut.

You should never pour hot grease down the sink, as it can solidify and cause blockages. Collect the grease in a heat-proof container, allow it to cool and solidify, and then scrape it into the trash.