If you’ve been on nutrition social media lately, you’ve probably seen influencers claiming that seed oils are bad for you and that beef tallow is better. They’re saying that seed oils are inflammatory and toxic. But the science suggests most of these claims may be wildly overblown.
Yet, the people all worked up about seed oils (and their many online followers) are turning to other sources of fat to cook with—one of the most popular substitutes being beef tallow.
Influencers claim that beef tallow is anti-inflammatory and doesn’t raise cholesterol. If that doesn’t sound quite right to you, you aren’t alone. Plenty of people still remember when fast food restaurants stopped using beef tallow in the 90s in response to health advocates who wanted to stop the rise in heart disease (15).
But the tide of public opinion has turned, and now a lot of people think beef tallow is actually good for you. Is there any truth to that or is this just another health fad? We turned to the real experts— dietitians—to find out.
So, What is Beef Tallow Anyway?
Beef tallow is a rendered form of beef fat that is solid at room temperature. Like butter and lard, it’s primarily saturated fat. It’s made by removing, simmering, and clarifying the fatty tissue of cows to create a thick, oily consistency very similar to lard (1).
Beef tallow has a high smoke point (1), making it effective for high-heat cooking methods such as:
- Frying
- Deep frying
- Roasting
- Grilling
- Sautéing
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Pros and Cons of Beef Tallow
Beef tallow might have some potential health benefits, but these must be weighed against its risks, particularly regarding heart health. “We don’t have a lot of quality research on beef tallow and its effect on humans,” says MyFitnessPal registered dietitian Emily Sullivan.
Possible Benefits of Beef Tallow
Beef tallow contains stearic acid, and there is some research that suggests stearic acid might have a cholesterol-lowering effect (2). Yet, Sullivan says more research on the topic is needed to confirm this claim.
“Beef tallow does contain small amounts of vitamins, but not a significant amount in a 1 tbsp serving,” Sullivan says.
Additionally, beef tallow is a source of conjugate linoleic acid, which is a form of polyunsaturated fat that may reduce inflammation (3). Sullivan says most of the research on conjugate linoleic acid’s benefits has been conducted on animals in a lab setting, so research on humans is necessary before we can say it reduces inflammation in people.
Overall, although there may be a few benefits to cooking with beef tallow, most of these benefits are not fully science-backed and seem to be relatively insignificant in small amounts.
About the Experts
Emily Sullivan, RD is a food data curator at MyFitnessPal. She earned her bachelor’s degree and completed her dietetic internship at The Ohio State University, and obtained her culinary arts degree from Johnson and Wales University.
Melissa Jaeger RD, LD is the Head of Nutrition for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship through Iowa State University. In May 2024 she was recognized as the Registered Young Dietitian of the Year awarded by the Minnesota Academy of Nutrition and Dietetics.
Stephanie Saletta, MS, RD is the Sr. Lead Nutrition Scientist at MyFitnessPal. Stephanie earned her master’s degree in Nutrition from San Diego State University. She has experience in nutrition research, obesity prevention and treatment program development, and sports nutrition.
Drawbacks of Beef Tallow
Beef tallow is high in saturated fat, and there is an overwhelming body of scientific research showing that saturated fat increases LDL cholesterol (that’s the “bad” cholesterol)—therefore, saturated fat increases cardiovascular disease (CVD) risk, or risk of heart disease (4). “There’s good evidence suggesting that swapping saturated fats for unsaturated fats, including cooking oils, lowers LDL cholesterol and benefits heart health,” says Stephanie Saletta, MS, RD, Lead Nutrition Scientist at MyFitnessPal (16).
100 g of beef tallow contains 50g of saturated fat (5). The USDA recommends keeping saturated fat consumption to no more than 10% of calories per day (6), and the American Heart Association recommends you cap it at 6% (4).
So, if you’re following USDA recommendations, that’s about 22 g of saturated fat per day if you eat about 2,000 calories a day. If you’re following the American Heart Association’s guidelines, you’ll want to keep that saturated fat total even lower—only 13 g per day for those same 2,000 calories per day.
Keep in mind just 1 tbsp of beef tallow contains 6 g of saturated fat. We all know that when cooking, the amount you use can add up fast. Because you want to limit your saturated fat intake and many common foods already contain saturated fat, it may be a good idea to avoid additional sources of saturated fat like beef tallow.
“Not only can grams of saturated fat add up quickly but so can total calories from fat. Fat contains 9 calories/gram – more than protein or carbohydrates. Logging your meals – including your cooking oils – in MyFitnessPal can help you see how your calories stack up while staying on track with your health goals.” Melissa Jaeger, RD, LD, and MyFitnessPal Head of Nutrition.
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Beef Tallow vs. Other Fats
We’ve established that beef tallow is high in saturated fat—50 g of saturated fat per 100 g. But how does it compare to seed oils and other animal fats?
Per 100 g, here is how much saturated fat each of these seed oils and animal-based fats contain:
And here’s how much saturated fat is in 100 g of other common cooking fats:
- Olive oil: 16 g (9)
- Canola oil: 7 g (7)
- Avocado oil: 12 g (8)
- Lard: 39 g (10)
- Butter: 46 g (11)
Beef tallow has more saturated fat than all of these, even butter.
Frequently Asked Questions (FAQs)
Does beef tallow affect the flavor of food?
Yes, because beef tallow is a rendered form of beef fat, it has a meaty and savory flavor profile.
How long does beef tallow last at room temperature?
Beef tallow can be stored at room temperature for up to a year (13).
Should I refrigerate beef tallow?
You can if you use beef tallow more infrequently, and it lasts for 6 to 12 months (13). You may need to thaw the beef tallow if refrigerated, though.
Can beef tallow be used as a substitute for butter or oil in baking?
Beef tallow could be used as a baking substitute, but its meaty flavor profile might make it more favorable for savory baked goods. “It is important to note that beef tallow has a higher amount of saturated fat than both butter and oil which should be taken into consideration if making that swap in a recipe,” Sullivan says.
Is beef tallow expensive?
The price of beef tallow can vary based on the brand and quality, but in general, it is more expensive than vegetable and seed oils.
Is beef tallow just lard?
Beef tallow is made from beef fat, whereas lard is made from pork fat. Lard has a mild, neutral flavor that makes it better for baking.
Is beef tallow bad for cholesterol?
Beef tallow has high amounts of saturated fat. Research shows that saturated fat increases “bad” cholesterol—so yes, beef tallow may be bad for cholesterol.
The Bottom Line
Most people should not replace vegetable/seed oils with beef tallow due to its high concentration of saturated fat, says Sullivan. Eating a small amount of saturated fat can be part of a nutrient-dense diet, but it’s still recommended to use unsaturated fats such as vegetable oils as the primary source of fat for cooking (14).
“More research is needed on beef tallow and all of the claims that are being made about it, so I would not recommend using it in place of other fats at this time,” Sullivan says.
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