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From your grandma’s kitchen to trendy health food blogs, beef tallow is making a comeback. But what exactly is it, and should you be cooking with it? Here’s a breakdown of what beef tallow is, its nutritional profile, health considerations, how to use it in the kitchen and potential beef tallow benefits.

What Is Beef Tallow?

Beef tallow is a type of rendered fat made from beef suet—the hard fat that surrounds the kidneys and loins of cattle. When suet is slowly cooked and melted down, it separates into liquid fat (tallow) and solid bits (cracklings), which are removed. Once cooled, the liquid tallow solidifies into a creamy white fat with a high smoke point and a long shelf life. Tallow was often a staple in kitchens before vegetable oils became popular. It was used for frying, baking, and even in non-food items like soap and candles. Today, it’s making a resurgence among people looking for traditional fats, alternatives to highly processed oils or ways to reduce food/animal product waste.

Nutritional Profile of Beef Tallow

Beef tallow is a source of pure fat—meaning it contains no carbohydrates or protein. One tablespoon of beef tallow provides approximately:

• 110-120 calories
• 13 grams of fat, including:
  • 6 grams saturated fat
  • 5 grams monounsaturated fat
  • 1 gram polyunsaturated fat

It also contains small amounts of fat-soluble vitamins like vitamin D, vitamin E and vitamin K2, especially if the cattle were grass-fed. Grass-fed tallow may also contain conjugated linoleic acid (CLA), a naturally occurring fat that has been studied for its potential anti-inflammatory and metabolic effects.

Is Beef Tallow Good for You?

That depends on your perspective—and your overall diet.

Potential Beef Tallow Benefits

• Stable for high-heat cooking: With a smoke point of about 400 degrees F (204 degrees C), tallow is less likely to oxidize and form potentially harmful compounds when used for frying or roasting compared to some vegetable oils.
• Nutrient-rich (in small amounts): Grass-fed beef tallow may contain small but meaningful amounts of fat-soluble vitamins and beneficial fatty acids like CLA.
• Satiating: The high-fat content can help you feel full and satisfied, potentially aiding in appetite regulation when used as part of a balanced meal.

Possible Drawbacks

• High in saturated fat: Tallow is mostly saturated fat, which has long been associated with increased LDL (“bad”) cholesterol. However, newer research suggests that not all saturated fats have the same effect, and the context of the overall diet matters.
• Calorie-dense: Like all fats, tallow is high in calories. Overdoing it can easily tip the energy balance in the wrong direction, especially if you’re trying to manage weight.
• Not a good source of essential fats: Unlike fish or certain plant oils, tallow doesn’t provide omega-3 fatty acids or essential polyunsaturated fats that your body needs.

The bottom line? For most people, beef tallow can be enjoyed in moderation as part of a varied and balanced diet. If you have heart disease or high cholesterol, speak with a healthcare provider or registered dietitian before adding more saturated fat to your meals.

How to Use Beef Tallow in the Kitchen

Beef tallow has a rich, savory flavor that makes it ideal for many types of cooking. Here are a few ways to incorporate it into your cooking:

• Roasting vegetables: Toss potatoes, carrots or Brussels sprouts in melted tallow before roasting for extra crispiness and flavor.
• Sautéing and stir-frying: Use it in place of oil or butter to cook onions, greens or meats.
• Pan-frying: Perfect for searing steaks, making crispy eggs or shallow frying foods like chicken thighs or hash browns.
• Baking: It can be used in savory pie crusts or even biscuits for a flaky texture and deep flavor. Generally, tallow can be used as a 1:1 substitute for butter, but in the case of baking, a 50:50 ratio of butter and tallow might be preferable for taste.

Store tallow in an airtight container in a cool, dark place. It can also be kept in the fridge or freezer for longer shelf life. If it smells off or develops mold, it’s time to toss it.

What to Look for When Buying

Not all tallow is created equal. When shopping:

• Choose grass-fed and pasture-raised beef tallow when possible, which tends to be higher in beneficial nutrients like CLA.
• Look for minimally processed or “rendered” tallow without additives or preservatives.
• Some brands offer whipped or deodorized versions with less flavor, which may be preferable if you're using it in baking.

You can also make your own at home by slow-cooking suet on the stovetop or in a slow cooker until the fat renders out.

Final Thoughts

Beef tallow is a traditional cooking fat that’s making a modern-day comeback. While it’s rich in saturated fat and should be used mindfully, it also offers culinary benefits and a stable fat profile that can be part of a healthy eating pattern when used in moderation. Like most nutrition topics, context is everything. If you enjoy the flavor and versatility of beef tallow, there’s no need to fear it—but balance it with a diet rich in fruits, vegetables, whole grains, legumes and unsaturated fats like olive oil and fatty fish.