Beef tallow used to be something your grandparents cooked with. Now it’s back on shelves, in skincare routines, and even trending on TikTok. Depending on who you ask, it’s either a forgotten gem or a health concern hiding in plain sight.
You’ve probably seen people call it “natural,” “nourishing,” or “liquid gold.” But you’ve also heard the warnings about saturated fat, cholesterol, and heart disease. So what’s actually true? This article breaks it down in a straightforward way so you can decide for yourself whether beef tallow deserves a spot in your kitchen.
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What Exactly Is Beef Tallow?
In simple terms, beef tallow is rendered fat from a cow. Most of the time, it’s made from suet, the hard fat found around the kidneys. It’s cooked down at low heat until the water and impurities are gone, leaving behind a creamy white fat that’s solid at room temperature.
People use it for:
- Frying, roasting, or sautéing
- Making candles and soaps
- Skincare products like balms and moisturizers
It’s shelf-stable, high-heat resistant, and brings a deep, savory flavor to food. Think crispy roast potatoes, golden fries, and tender brisket.
Why Is Everyone Talking About It Again?
Part of the reason beef tallow is back has to do with social media. Wellness influencers, especially those following keto, carnivore, or paleo diets, promote it as a more “natural” alternative to seed oils. There’s a nostalgic angle too. Some people are drawn to old-school cooking methods or prefer fat that doesn’t come from a factory.
High-profile figures like Robert F. Kennedy Jr. have pushed beef tallow into the spotlight by criticizing vegetable oils and praising tallow as a healthier, more traditional option.
Restaurants and food creators are catching on as well. Some have started using tallow in fries, pastries, or meat-heavy dishes. Even skincare brands are marketing tallow-based moisturizers as a back-to-basics alternative to synthetic creams.
Nutrients in Beef Tallow: What’s Actually in It?
Tallow does offer some nutrients, although the amounts are small. Here’s a quick look at what you’ll find in a single tablespoon:
- About 115 calories
- 12.8 grams of fat
- 6.4 grams of saturated fat
- Trace amounts of vitamins A, D, E, and K
- A bit of choline and selenium
Some of these nutrients are useful. The fat-soluble vitamins support immune health, skin, and cell function. And fats do help your body absorb certain nutrients. But most experts agree: the nutritional benefits of tallow are minimal compared to the risks when used regularly.
Saturated Fat: The Real Issue
The biggest health concern with tallow is its saturated fat content. It’s high enough that the fat is solid at room temperature. This matters because diets high in saturated fat have been linked to:
- Raised LDL (bad) cholesterol
- Increased risk of heart disease
- Higher chances of developing stroke or metabolic syndrome
According to the American Heart Association, only about 6% of your daily calories should come from saturated fat. If you’re on a 2,000-calorie diet, that’s around 13 grams. One tablespoon of tallow already gets you halfway there.
So, if you’re cooking with it regularly or eating tallow-fried foods often, it can stack up fast.
What Do Dietitians Think?
Across the board, dietitians and health professionals urge moderation when it comes to beef tallow. While it can add great flavor, it’s not something they recommend as a go-to cooking fat. Michelle Dodd, a cardiovascular dietitian, puts it plainly: “It’s not something you want to regularly use and consume.”
Others echo the same concern. It’s not that tallow is toxic. It’s that in the context of a typical diet already high in animal fats, adding more saturated fat isn’t a great idea.
That said, occasional use? Fine. Regular everyday use? Probably not doing your heart any favors.
But Isn’t It More Natural Than Seed Oils?
This is where the debate gets messy. Many of tallow’s new fans criticize seed oils like canola, soybean, or sunflower oil. They argue these oils are overly processed or unstable at high temperatures. Some influencers go so far as to call them toxic.
But here’s what actual nutrition experts say:
- Seed oils do contain polyunsaturated fats, which can oxidize when overheated
- However, most people cook with them safely and in moderation
- Seed oils also contain essential omega-6 fatty acids, which your body needs
- Most importantly, they’re backed by far more research showing benefits for heart health
Beef tallow may be more stable at high heat, but that doesn’t mean it’s better overall. Long-term studies show that diets rich in plant-based oils are linked to better cardiovascular outcomes than diets rich in saturated animal fats.
So, Is Beef Tallow Healthy?
It really depends on how you’re using it.
Beef tallow can absolutely hold its own in the flavor department. If you’ve ever had potatoes roasted in it or a steak seared with it, you know it delivers that rich, crispy edge that’s hard to beat. It also holds up well to high heat, which makes it useful for certain types of cooking. And yes, some folks are into using it for natural skincare or DIY balms. Fair enough.
But nutritionally speaking, it’s not exactly packing a ton of benefits. It’s high in saturated fat, offers only trace amounts of vitamins, and doesn’t bring much to the table that you can’t get from healthier oils. It’s not something to lean on every day, and it’s definitely not a health food.
If you’re reaching for it now and then to elevate a dish or bring in that nostalgic, old-school flavor, you’re probably fine. But if you’re thinking of ditching all your olive oil or avocado oil and going full tallow, that’s where things get tricky. The health claims just don’t hold up under real evidence, and regular use could cause more harm than good in the long run.
It’s a classic case of “sometimes food” – not a villain, but not a daily go-to either.
Better Options for Everyday Cooking
If your goal is heart health or reducing inflammation, there are other fats that offer more upside without the same concerns.
Try these instead:
- Olive oil: Good for everyday cooking, salad dressings, and baking
- Avocado oil: Neutral flavor and great for high-heat use
- Canola oil: Budget-friendly and low in saturated fat
- Nut oils (like walnut or almond): Better used raw for their delicate fats
And of course, how much oil you use matters just as much as which kind. Most people benefit from keeping added fats in check, no matter the source.
Conclusion
Beef tallow might have a rich history and a loyal fan base, but the truth is it’s not a magic bullet for better health. Like a lot of old-school ingredients, it comes with a mix of charm and caution. Sure, it makes food crispy, flavorful, and satisfying in a way that’s hard to replicate. But when you zoom out and look at it through a nutritional lens, it’s more of a “sometimes” option than a daily staple.
If you enjoy using it now and then for a recipe that really calls for it, go for it. Just keep an eye on how often it’s showing up in your meals, especially if you’re already getting saturated fat from other animal products. Cooking should be enjoyable, but it should also support how you feel long term. The good news is you’ve got plenty of flexibility. Whether you’re sticking with tallow on occasion or leaning into heart-friendlier oils, the real win is being intentional about what goes into your food. That’s the kind of habit that sticks.
FAQs
Is beef tallow healthier than vegetable oil?
It depends on how you’re comparing them. Tallow is more stable at high heat, which can be helpful for frying. But vegetable oils like olive or canola are lower in saturated fat and are generally better supported by health research. If you’re cooking at high temperatures occasionally, tallow can be fine, but it’s not a straight-up swap for everyday use.
Can I use beef tallow if I’m on a keto or carnivore diet?
Yes, you can. In those types of diets, fat is a major calorie source, and tallow fits the macros. Just remember that even within keto or carnivore approaches, variety and balance still matter. Using tallow exclusively isn’t necessary or ideal.
Is beef tallow bad for your heart?
Regular use might not be great, especially if you’re already eating a diet high in saturated fats. Too much of it can raise LDL cholesterol and increase your risk of heart disease. That’s why most health organizations suggest keeping your saturated fat intake low overall.
Does beef tallow have any nutrients?
It does, but in very small amounts. You’ll get trace amounts of vitamins A, D, E, and K, plus some choline and selenium. The catch is that the quantities are tiny, so it’s not really a meaningful source of nutrition.
Can I use beef tallow for skincare?
Plenty of people do. It’s used in DIY balms and moisturizers, especially in natural skincare circles. It’s not for everyone, and it’s not backed by strong clinical studies, but if your skin tolerates it well, it’s a personal choice.
Is beef tallow safe to cook with?
Yes, as long as it’s stored properly and used in moderation. Like any fat, it should be kept in a cool, dark place and not overheated beyond its smoke point. It’s more about how often you’re using it and what else is in your diet.
Does beef tallow help with weight loss?
Not directly. Some people on high-fat diets find that using tallow helps with satiety, which can lead to eating less overall. But fat is still calorie-dense, so it’s not a free pass. If weight loss is your goal, the bigger picture of your diet and habits will matter a lot more than any one ingredient.