What Is Beef Tallow? The Forgotten Cooking Fat Outperforming Seed Oils

Beef tallow is a type of solid, shelf-stable fat most commonly derived from suet, the layer of fat around the kidneys of cows. Tallow is made through a process called rendering, which involves slowly simmering fat tissue and then straining it to remove any impurities, fine particles, and protein residues. The result is a versatile, high-quality cooking fat that brings an array of essential nutrients and a bold, full-bodied flavor to the table.

The Lineage beef tallow, for example, uses more than just suet fat, but fat from the entire carcass so we don’t let any part of the animal go to waste. This is called nose-to-tail tallow, and it has a more diverse composition of fatty acids, higher fat-soluble vitamin content, and typically higher levels of vitamin A, vitamin E, and CoQ10.

Not only has beef tallow become a favorite among foodies and chefs for its high smoke point, but it can even be used to season cast iron and can be stored for up to a year without going rancid. Besides cooking, it’s also used as a natural moisturizer to keep skin smooth and is a staple ingredient in soaps, candles, and hair products. Plus, research shows that tallow — and the healthy fats it contains — may even support weight management when enjoyed as part of a balanced diet (1, 2).

Beef tallow is made up of both saturated and monounsaturated fats. Monounsaturated fat is a heart-healthy fat that can lower cholesterol levels, potentially reducing your risk of heart disease and stroke (3). Meanwhile, saturated fat is a type of fat that is solid at room temperature and typically found in animal products, like meat and cheese. While saturated fat was once believed to harm heart health, newer studies suggest otherwise. In fact, recent research reveals that saturated fat is not directly linked to heart disease and may actually be enjoyed in moderation as part of a balanced diet (4).

One tablespoon of beef tallow generally provides the following nutrients (5):

• Calories: 115
• Total fat: 12.8 grams
• Saturated fat: 6.4 grams
• Monounsaturated fat: 5.4 grams
• Polyunsaturated fat: 0.5 grams

In addition to fat, each serving of beef tallow also offers a handful of fat-soluble vitamins, including:

• Vitamin A: Not only can vitamin A support healthy vision, but it can also boost immunity, support reproductive health, and help promote proper growth and development (6).
• Vitamin D: This essential nutrient works hand-in-hand with calcium to keep your bones healthy and strong. It can also keep blood sugar levels steady, enhance immune function, and ease inflammation throughout the body (7).
• Vitamin E: Doubling as both a vitamin and potent antioxidant, vitamin E helps protect against harmful compounds known as free radicals, which contribute to chronic disease (8).
• Vitamin K2: Also known as menaquinone, vitamin K2 plays a key role in blood clotting and bone health (9).

Beef tallow has a rich history spanning many different cultures and cuisines. In fact, its roots can be traced all the way back to ancient Egypt, where it was prized for its moisturizing properties. In medieval times, tallow was applied as an ointment or mixed with ash and used as a natural cleanser (10). Indigenous groups also mixed tallow with dried meat to make pemmican, a food product which served as a source of sustenance in harsh climates (11).

Up until the past few decades, beef tallow was also a common ingredient in the food industry. In fact, beef tallow was one of the secret ingredients originally used by McDonald’s to give their famous fries their signature taste and texture (12).

In the 1990s, seed oils like canola, soybean, and corn oil slowly started to take center stage in the food industry, emerging as a lower cost and readily available alternative to tallow. Today, seed oils can unfortunately be easily spotted on the ingredients label of most ultra-processed foods on the market, from crackers and chips to condiments, canned soup, and even coffee creamer.

The shift to seed oils can be traced back to growing concerns about the effects of saturated fat on heart health, originally sparked by the “diet-heart hypothesis” in the 1950s. This theory was based on the observation that people in countries with diets low in saturated fat typically had lower rates of heart disease, leading some to believe that saturated fat could be the culprit (4). However, the idea that saturated fat causes heart disease has since been debunked, with modern research showing that the science isn’t quite so clear-cut.

While some research suggests saturated fat can increase levels of LDL (bad) cholesterol (a risk factor for heart disease), recent research suggests that saturated fat intake may not be directly linked to a higher risk of heart disease (13, 14). Additionally, not all saturated fats have the same impact on heart health. For example, dairy products have actually been linked to a lower risk of dying from heart disease, whereas the saturated fats found in ultra-processed foods can be much more harmful (15, 16). Rather than singling out a specific nutrient, researchers now point out that it’s best to focus on the overall quality of your diet instead (17).

When it comes to cooking fats, beef tallow and seed oils are on opposite ends of the spectrum, especially in terms of their nutrition profile, production methods, and environmental impact.

Saturated and Monounsaturated Fats

For starters, beef tallow contains saturated and monounsaturated fats, whereas seed oils like canola oil include a mix of polyunsaturated and monounsaturated fats (5, 18). Compared to tallow, seed oils are also much higher in omega-6 fatty acids, including linoleic acid. Although your body needs some omega-6 fatty acids, going overboard can drive up inflammation. In fact, a high ratio of omega-6s to omega-3s in your diet is believed to contribute to a long list of chronic conditions, from heart disease and diabetes to cancer (19).

Conjugated Linoleic Acid (CLA) vs. Linoleic Acid (LA)

While beef tallow contains some omega-6 fatty acids as well, they are mostly in the form of conjugated linoleic acid (CLA). Not to be confused with linoleic acid, CLA has a slightly different chemical structure, along with a much different impact on health. Unlike linoleic acid, CLA is found mostly in animal products and has actually been linked to a few impressive health benefits, ranging from weight loss to reduced blood pressure (1). Buying high-quality beef tallow is a surefire way to squeeze more healthy fats into each serving, with less omega-6 fatty acids. Our Lineage premium beef tallow, for instance, contains 25-50% less linoleic acid than other types of tallow on the market.

Sourcing and Processing Differences

Beyond nutrition, there are also big differences in how beef tallow is sourced, processed, and produced compared to seed oils. Because beef tallow is made from rendered fat, a natural byproduct of meat production, it reduces food waste by ensuring that every part of the animal is used, from nose to tail. Lineage Provisions also sources tallow from family-run regenerative farms, which can help support the health of the soil while minimizing carbon emissions.

On the other hand, industrial seed oil production contributes to deforestation, depletes natural resources, and negatively impacts biodiversity. Seed oils also undergo energy-intensive processing and extraction methods, which are a major source of greenhouse gas emissions (20).

While seed oils do tend to be a bit cheaper, beef tallow is a much more versatile cooking fat to keep in your kitchen. Thanks to its high smoke point, it can protect fatty acids against oxidation and withstand high-heat cooking methods like deep-frying, roasting, and searing. It also gives a crisp texture to fried foods and can even be swapped in for butter in baked treats.

1. Has a High Smoke Point and Low Peroxidation Index

Compared to some other cooking oils, beef tallow boasts a higher smoke point, making it a must-have kitchen staple. The smoke point is the temperature at which an oil or fat starts to produce smoke. Not only can this throw off the flavor of your food, but it also triggers the release of a toxic compound called acrolein, which can be harmful to health (21).

Beef tallow has a smoke point ranging from 400-480° F, making it an excellent option for any high-heat cooking method, from braising to broiling. For comparison, unrefined coconut oil has a smoke point of around 350° F, whereas butter’s smoke point hovers somewhere between 300-350° F.

Here is a closer look at the smoke point for a few common cooking fats (22):

But while many people focus solely on smoke point when it comes to choosing cooking oils, the peroxidation index is equally important. Beef tallow has a low peroxidation index, meaning that it’s highly resistant to oxidative damage when exposed to heat, light, or air. This is because it’s rich in saturated and monounsaturated fats, both of which hold up far better under heat than the fragile polyunsaturated fats found in vegetable oils (23).

In fact, studies show that grapeseed oil breaks down the fastest under heat due to its sky-high proportion of polyunsaturated fats (up to 85% of its total fat content) (23). This means that even without visible smoke, seed oils like grapeseed oil can still oxidize at high temperatures, generating harmful free radicals as they break down (24). On the other hand, tallow clocks in with just 4% polyunsaturated fatty acids, plus nearly 50% heat-stable saturated fats in its total fat makeup (5, 23). This combination makes it a safer and healthier option for cooking, especially if frying, roasting, or baking are a regular part of your routine.

2. May Aid Weight Management

Packed with healthy fats, beef tallow can be a game-changer when it comes to weight loss. It’s especially rich in oleic acid, a fatty acid that may help reduce appetite, regulate food intake, and boost your metabolism (2). It’s also a good source of CLA, a type of fat found in animal products like meat and dairy. Research suggests that CLA could support weight management by decreasing energy intake, altering fat metabolism, and bumping up the number of calories that you burn each day (1). Pair beef tallow with a scoop of our Animal-Based Complete in shakes or smoothies to add extra protein, fat, and flavor and ramp up the fat-burning benefits.

3. Keeps Skin Soft and Smooth

Beef tallow has become a buzzworthy beauty trend on social media recently, thanks to its high levels of healthy fats and vitamins, which hydrate, nourish, and repair dry, irritated skin. Not only that, but studies in humans and animals show that tallow has antimicrobial properties and may increase skin hydration, promote wound healing, and even help treat certain skin conditions, such as psoriasis and atopic dermatitis (25). Try using it as a lip balm or scoop and spread onto clean skin for a bit of natural nourishment.

Although beef tallow is rich in healthy fats that may make it easier to manage your weight, it’s also high in calories, so remember to enjoy it in moderation if weight loss is your goal. If you have high cholesterol levels or heart disease, you should also check in with your doctor before making any changes to your meal plan or adding high-fat foods to your diet.

Additionally, while beef tallow works great for most cooking methods, olive or avocado oil may be a better choice in recipes where liquid fat is required, such as salad dressings. Because of its neutral taste, some people may also prefer using olive oil or avocado oil in certain dishes to allow the flavor of the other ingredients to shine through.

Beef tallow is a classic cooking fat, known for its bold taste and high smoke point. Made by slowly simmering fat tissue and carefully straining out any impurities, beef tallow is loaded with beneficial fatty acids, vitamins, and antioxidants, making it an excellent addition to both your diet and beauty routine. Despite the food industry’s unfortunate recent shift toward seed oils, beef tallow remains a time-tested traditional ingredient, valued as a healthy, versatile, and sustainable alternative to other cooking fats.

Keep in mind that not all beef tallow is the same, so buying from a reputable brand is a smart way to ensure you’re getting a high-quality product. Our 100% Grass-Fed Beef Tallow, for example, is triple-filtered and made using slow, controlled rendering methods to maximize stability and shelf-life. Consider opting for a product that is also minimally processed, tested for contaminants, and free of additives and other unnecessary ingredients to get the most bang for your buck.