Beef tallow has made a comeback in cooking and even skincare. Some people say it’s healthier than vegetable oils, while others are concerned about its high saturated fat content.
So is beef tallow a healthy choice - or just another food trend?
We spoke with Jacquelin Danielle Fryer, a registered dietitian specializing in sports nutrition with Banner Sports Medicine Scottsdale, to find out.
What is beef tallow?
Beef tallow is a type of fat made from cows. It is created by heating beef fat to remove impurities, leaving a smooth fat that is solid at room temperature and melts when heated.
“Tallow can be used for frying, sautéing, roasting and baking,” Fryer said. “It’s also used in soaps, candles and skincare products.”
Is beef tallow healthy?
Beef tallow can be part of a balanced diet, but it should not be considered a health food.
It contains saturated and monounsaturated fats, which provide energy and support cell function and hormone production. It also contains vitamins A, D, E and K.
However, more research is needed to fully understand its potential health benefits.
What are the benefits of beef tallow?
Beef tallow may offer some benefits when used in moderation:
- High smoke point: Works well for frying and high-heat cooking
- Contains fat-soluble vitamins: Supports immune function, vision and bone health
- May help with satiety: Fat can help you feel full longer
What are the risks of beef tallow?
While it has some benefits, there are also important risks to consider.
High in saturated fat
“Beef tallow is high in saturated fat,” Fryer said. “Saturated fat from animal sources can contribute to clogged arteries and heart disease when consumed in excess.”
High intake may raise LDL cholesterol and increase cardiovascular risk.
Not for everyone
Beef tallow is not suitable for vegan or vegetarian diets.
Quality matters
The nutritional value can vary depending on how the cows were raised. Grass-fed sources may offer more beneficial nutrients.
Beef tallow vs. seed oils: which is better?
There is ongoing debate about whether beef tallow is healthier than seed oils like soybean or canola oil.
Tallow has a high smoke point and is less processed, which may make it appealing for cooking.
However, seed oils are typically lower in saturated fat.
“Tallow is good for high-heat cooking,” Fryer said. “But choosing fats should depend on your individual health needs, not trends.”
Can beef tallow help with weight loss?
Beef tallow is often used in low-carb or ketogenic diets because it is high in fat.
Fat can slow digestion and help you feel full longer, but it is not a weight-loss solution on its own. A balanced diet is still key.
How to use beef tallow in cooking
If you choose to use beef tallow, here are some common ways:
- Frying foods like potatoes or meats
- Roasting vegetables or proteins
- Sautéing eggs or vegetables
- Baking as a substitute for butter or shortening
- Adding flavor to soups and stews
Who should avoid beef tallow?
You may want to limit or avoid beef tallow if you:
- Have high cholesterol
- Are at risk for heart disease
- Follow a plant-based diet
Before adding it to your diet, it’s a good idea to check your cholesterol levels and talk with a health care provider.
Should you include beef tallow in your diet?
Whether beef tallow is right for you depends on your overall health and diet.
“If someone already has high cholesterol or heart disease risk factors, eating more beef tallow is not the best choice,” Fryer said.
If you do use it:
- Use it in moderation
- Balance it with healthier fats like olive or avocado oil
- Choose high-quality, grass-fed sources
Frequently asked questions about beef tallow
Is beef tallow bad for you?
It can be if consumed in excess due to its high saturated fat content.
Is beef tallow healthier than vegetable oil?
It depends on your health needs. Tallow is less processed, but vegetable oils are often lower in saturated fat.
Can you cook with beef tallow every day?
It’s best used in moderation as part of a balanced diet.
Does beef tallow raise cholesterol?
It may raise LDL cholesterol if consumed in large amounts.
The bottom line
Beef tallow is a traditional fat that’s gaining popularity again, but it’s not necessarily a healthier choice for everyone.
While it has a high smoke point and contains some nutrients, its saturated fat content means it should be used carefully. Focus on balance and choose fats that support your overall health.
