How many calories does draining beef save?

November 29, 2025 •

4 min read

Studies show that rinsing and draining cooked ground beef can reduce its fat content by up to 50%, significantly altering its nutritional value. By removing this excess rendered fat, you can save a substantial number of calories, especially from higher-fat varieties, without sacrificing key nutrients like protein.

Quick Summary

Draining cooked ground beef removes rendered fat, resulting in a considerable reduction in calories. The exact amount of calories saved depends on the beef's initial fat percentage and the draining and rinsing method used. This simple cooking step can make meals healthier.

Key Points

Significant Calorie Reduction: Draining cooked ground beef can remove hundreds of calories from a single meal by eliminating excess rendered fat.
Impact Based on Fat Percentage: Fattier beef cuts (e.g., 73/27, 80/20) offer the greatest potential for calorie savings through draining and rinsing.
Rinsing for Maximum Results: To maximize calorie reduction, drain the beef and then rinse with hot water, a method shown to reduce fat content by up to 50%.
Flavor Can Be Restored: While rinsing can reduce flavor, it can be easily restored by re-seasoning the meat with spices and herbs after the draining process.
Simple, Cost-Effective Method: This technique is a simple and cost-effective way to achieve a similar nutritional profile to more expensive, leaner ground beef.

The Science Behind Calorie Reduction

To understand how many calories draining beef saves, it's essential to look at the macronutrient composition of food. Fat is a dense source of energy, containing approximately 9 calories per gram, while protein and carbohydrates both provide about 4 calories per gram. When you cook ground beef, especially fattier varieties, the heat melts the solid fat, causing it to render into a liquid form that pools in the pan. By draining and removing this rendered fat, you are effectively eliminating a high-calorie component of your meal.

How Lean-to-Fat Ratios Are Affected

The initial lean-to-fat ratio of your ground beef directly influences the potential calorie savings. Fattier cuts like 73/27 or 80/20 have more fat to render and therefore offer a greater opportunity for calorie reduction. In contrast, leaner options like 93/7 have less initial fat, so draining will result in smaller calorie savings. An aggressive draining method, which includes rinsing with hot water, can maximize the fat removal, especially for the fattier cuts. This means you can get a final product from 80/20 ground beef that is nutritionally comparable to a much leaner cut.

Comparison Table: Calories Saved Per Ounce

This table illustrates the calorie and fat reduction for a 3-ounce cooked portion of ground beef based on research from the New York Beef Council.


Ground Beef Type	Raw Weight	Calories (Cooked, No Drain)	Fat (g) (Cooked, No Drain)	Calories (Drained & Rinsed)	Fat (g) (Drained & Rinsed)	Calories Saved	% Calorie Reduction
73% Lean / 27% Fat	4 oz	248	18	135	6	113	45.6%
80% Lean / 20% Fat	4 oz	217 (blotted)	14	130	5	87	40.1%
90% Lean / 10% Fat	4 oz	195 (blotted)	12	110	4	85	43.6%

Note: Calorie numbers for 80/20 and 90/10 drained/rinsed were adjusted to reflect a comparable process based on NY Beef Council data for 73/27 crumbles. Blotted figures are used for baseline comparison for the lean options.

Step-by-Step Draining and Rinsing Process

To achieve the maximum calorie savings, follow these steps for cooking ground beef crumbles:

Brown the beef: Cook the ground beef in a skillet over medium heat until it is fully browned and no longer pink. Use a spatula or wooden spoon to break up the crumbles as it cooks.
Drain the excess fat: Tilt the pan and use a spoon or spatula to push the cooked beef to one side. This allows the rendered fat to pool on the other side. Carefully spoon or pour the fat into a heat-safe container, like an empty can, for proper disposal.
Blot with paper towels: For an extra layer of fat removal, transfer the cooked and drained beef onto a plate lined with a couple of paper towels. Press a few more paper towels on top to absorb any remaining grease.
Rinse with hot water (optional for maximum results): Place the beef crumbles in a colander. Run hot (but not boiling) water over the meat, tossing gently. This can remove up to 50% of the fat content. Be sure to let it drain for several minutes.
Re-season and use: Rinsing can remove some flavor, so it is recommended to re-season the beef after this step. Return the drained beef to the pan or add it to your recipe.

What About Flavor?

It is a common misconception that draining fat will leave the ground beef bland. While fat does carry flavor, this can be easily mitigated. The hot water rinse, which is most effective for fat removal, can strip some of the flavor. However, by re-seasoning the beef with herbs, spices, or a flavorful sauce after draining, you can bring the flavor back to life. Many dishes, such as tacos, chili, and bolognese, have plenty of additional spices and ingredients that will more than compensate for any perceived loss of flavor.

Maximizing Your Calorie Savings

The most aggressive method for draining beef, which includes a hot water rinse, is most beneficial for fattier cuts of ground beef, such as 73/27 or 80/20. For example, a 4-ounce serving of 85/15 ground beef could drop from approximately 220 calories to 150 calories just by draining and rinsing. This significant reduction highlights how this simple technique is an effective strategy for managing calorie intake. For individuals on a diet or simply seeking healthier meals, this step offers a straightforward way to trim hundreds of unnecessary calories from a single meal over time. It is a much more cost-effective option than buying the more expensive, leaner cuts, as you can still achieve a similar nutritional profile with a little extra effort.

Conclusion

Draining cooked ground beef is a simple yet powerful technique to significantly reduce the calorie and fat content of your meals. The number of calories saved is dependent on the initial fat percentage and the thoroughness of the draining process, with rinsing offering the most substantial reductions. For fattier cuts like 73/27 or 80/20, this method can save over 100 calories per 3-ounce serving. By understanding the principles and applying the proper technique, you can easily make your favorite ground beef dishes much healthier while keeping the flavor intact through strategic re-seasoning. For more healthy cooking tips, read about our lean protein recipes.

Frequently Asked Questions

No, draining and rinsing primarily removes excess rendered fat and water. The important vitamins and minerals found in the meat's lean portion are largely unaffected by this process.

Draining fattier beef can achieve a similar nutritional profile to a more expensive lean cut. For those on a budget, buying a fattier cut and draining it thoroughly is a very cost-effective strategy to save calories.

Rinsing with hot water after draining can be significantly more effective, with studies showing it can remove up to 50% of the fat content from cooked ground beef crumbles.

Pour the hot, rendered fat into a heat-safe, disposable container, like an empty can. Allow it to cool and solidify before throwing it in the trash. Never pour it down the drain, as it can cause blockages.

Draining and especially rinsing can remove some flavor, but this is easily solved. Simply re-season the beef after draining, and use flavorful sauces or other ingredients in your recipe.

For patties, you can drain some of the fat by blotting them with paper towels after cooking. The effect won't be as dramatic as draining crumbles in a skillet, as less fat is released.

Based on a 4-ounce serving saving approximately 87 calories with draining and rinsing, a full pound of 80/20 ground beef would save about 348 calories, or more depending on the cooking method.