Should You Cook with Beef Tallow? Here’s What Dietitians Say
If you’ve been active on social media lately, you’ve likely come across influencers claiming that seed oils are harmful and that beef tallow is a healthier alternative. They argue that seed oils are inflammatory and toxic. However, scientific evidence suggests that many of these claims may be exaggerated.
Despite the debate, many people—and their online followers—are turning to alternative cooking fats, with beef tallow emerging as a popular choice. Some advocates claim that beef tallow is anti-inflammatory and doesn’t raise cholesterol levels. If this sounds questionable, you’re not alone. Many recall when fast-food restaurants stopped using beef tallow in the 1990s due to health concerns (source).
Now, public opinion has shifted, and many believe beef tallow is actually beneficial. But is there any truth to this, or is it just another health trend? To find out, we consulted registered dietitians for their expert insights.
What Is Beef Tallow?
Beef tallow is a rendered form of beef fat that solidifies at room temperature. Like butter and lard, it’s primarily composed of saturated fat. It’s made by cooking and clarifying the fatty tissue of cows, resulting in a firm, oily consistency similar to shortening (source).
Beef tallow has a high smoke point (source), making it suitable for high-heat cooking methods such as:
- Frying
- Searing
- Roasting
- Grilling
- Sautéing
Pros and Cons of Beef Tallow
Beef tallow may offer some potential health benefits, but these must be weighed against its risks, particularly for heart health. “We don’t have a lot of high-quality research on beef tallow and its effects on humans,” says Emily Sullivan, RD, a nutrition expert at MyFitnessPal.
Potential Benefits of Beef Tallow
Stearic Acid Content
Beef tallow contains stearic acid, which some research suggests may help lower cholesterol (source). However, Sullivan emphasizes that more studies are needed to confirm this.Vitamins
“Beef tallow contains a small amount of vitamins, but it’s not significant per tablespoon,” says Sullivan.- Conjugated Linoleic Acid (CLA)
Beef tallow is a source of CLA, a type of polyunsaturated fat that may reduce inflammation (source). However, most CLA research has been conducted on animals, so human studies are needed to confirm its benefits.
Overall, while beef tallow may have some advantages, most of these are not yet backed by strong scientific evidence and are relatively minor in small amounts.
Drawbacks of Beef Tallow
High in Saturated Fat
Beef tallow is rich in saturated fat, which extensive research links to increased LDL cholesterol (the “bad” cholesterol) and a higher risk of cardiovascular disease (CVD) (source). “Replacing saturated fats with unsaturated fats, like cooking oils, can lower LDL cholesterol and benefit heart health,” notes Stephanie Saletta, MS, RD, a MyFitnessPal nutrition scientist (source).- Caloric Density
“Fat contains 9 calories per gram—more than protein or carbohydrates. Tracking your food, including cooking oils, can help you stay on top of your health goals,” says Melissa Jaeger, RD, LD, MyFitnessPal’s Head of Nutrition.
Beef Tallow vs. Other Fats
Beef tallow contains 50 grams of saturated fat per 100 grams. Here’s how it compares to other cooking fats (source):
- Olive oil: 16 g
- Canola oil: 7 g
- Avocado oil: 12 g
- Lard: 39 g
- Butter: 46 g
Beef tallow has more saturated fat than all of these, including butter.
Frequently Asked Questions (FAQ)
Does beef tallow affect the taste of food?
Yes, as a rendered beef fat, it has a rich, meaty flavor.
How long does beef tallow last at room temperature?
It can be stored at room temperature for up to one year (source).
Should I refrigerate beef tallow?
Refrigeration extends its shelf life to 6–12 months, but it may need to be thawed before use.
Can beef tallow replace butter or oil in baking?
Yes, but its meaty flavor is better suited for savory dishes. It’s also higher in saturated fat than butter or oil.
Is beef tallow expensive?
It’s generally more expensive than vegetable and seed oils.
Is beef tallow the same as lard?
No, beef tallow is made from beef fat, while lard is made from pork fat and has a milder flavor.
Is beef tallow bad for cholesterol?
Yes, its high saturated fat content can raise LDL cholesterol levels.
Bottom Line
Most people should not replace vegetable or seed oils with beef tallow due to its high saturated fat content, says Sullivan. While small amounts of saturated fat can fit into a nutrient-dense diet, unsaturated fats like vegetable oils remain the preferred choice for cooking (source).
“More research is needed on beef tallow and the claims surrounding it, so I wouldn’t recommend using it as a replacement for other fats,” Sullivan concludes.
Should you cook with beef tallow? Here’s what dietitians say first appeared on the MyFitnessPal Blog.
