Beef Tallow 101: A Complete Guide

Beef tallow is making a comeback. Should you be eating it?

Tallow is a white, solid (at room temperature) fat that comes from ruminant animals (animals that chew their cud), mostly cows. It’s made by removing, simmering, and clarifying the fat that surrounds their organs. It’s also sometimes called beef drippings.

This process creates a versatile, stable fat that has been used for centuries in cooking, skin care, and even as a lubricant for tools. Beef tallow has a high smoke point, so it can withstand high cooking temperatures. This makes beef tallow ideal for frying, roasting, and sautéing.

• Regular Beef Tallow Sourced from conventionally raised cattle, it may be processed and refined, with varying amounts of additives.
• Grass-Fed Beef Tallow Made from cattle that are raised on grass, this type of tallow has a slightly different fatty acid makeup than regular beef tallow.

Typically, nutrition information for oils, lard, and tallow are calculated per tablespoon (tbsp).

• Calories: 115
• Total fat: 13 grams (g)
• Saturated fat: 6 g
• Monounsaturated fat: 5 g
• Cholesterol: 14 milligrams (mg)
• Sodium: 0 mg
• Total carbohydrate: 0 g
• Dietary fiber: 0 g
• Total sugars: 0 g
• Added sugars: 0 g
• Protein: 0 g
• Vitamin D: 4 IU
• Vitamin C: 0 mg
• Calcium: 0 g
• Iron: 0 g
• Potassium: 0g

Beef tallow has health benefits when eaten in moderation as part of a balanced diet and may aid in vitamin absorption, says Jacquelin Danielle (J.D.) Fryer, RD, a performance dietitian-nutritionist at Banner Sports Medicine High Performance Center in Scottsdale, Arizona.

“It is high in saturated and monounsaturated fats, providing energy, especially for low-carb or ketogenic diets. Since beef tallow is a fat, it also helps the body absorb fat-soluble vitamins A, D, E, and K. These vitamins support vision, immune function, and bone health, and protect cells, Fryer adds.

Beef Tallow vs. Seed Oils

Beef tallow is not necessarily healthier than seed oils.

Beef tallow has uses that expand beyond the kitchen. It can be used as part of a healthy skin-care regimen.

Beef Tallow Can Help Moisturize Skin

“Besides the greasy feel of beef tallow, there likely is little downside to using it on the skin. That being said, there certainly are more elegant and well-formulated moisturizers to get the job done,” says Joshua Zeichner, MD, an associate professor of dermatology and the director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City.

But beef tallow does contain the same types of fats that are found naturally in our outer skin layer, he acknowledges.

“By applying it to the skin, it provides emollient benefits to help soften rough cells on the skin’s surface and offer hydration benefits. So beef tallow could be a good option for people who are looking for completely natural solutions for their skin,” says Dr. Zeichner.

This might sound a little “out there,” but fats have long been used in skin care for their hydrating and emollient benefits, he says.

“It also may provide anti-aging benefits by repairing the skin barrier,” says Zeichner.

Beef tallow may be found as an ingredient in traditionally formulated moisturizers, or it can be used in its pure form directly from the supermarket.

Beef Tallow Won’t Help Treat Acne

Some people consider beef tallow to be a natural treatment for acne breakouts, says Zeichner.

“However, given the high levels of oleic acid in beef tallow, I don’t recommend that people use it for acne — oleic acid is a fatty acid known to block the pores. In general, people should stick to benzoyl peroxide as an acne treatment,” he says.

Beef tallow may be found as an ingredient in traditionally formulated moisturizers, or it can be used in its pure form directly from the supermarket.

“Beef tallow contains almost exclusively fat, which is calorie-dense: One tablespoon contains 115 calories. Still, a keto, or very low carbohydrate diet, can include beef tallow and help with weight loss,” says Politi.

If people decide to use beef tallow as part of a keto or a very low carbohydrate diet, Politi recommends they consult their doctor and a registered dietitian first.

Selecting the right tallow and storing it properly will allow you to safely consume it.

Selection

Storage

Store beef tallow in an airtight container at room temperature, away from sunlight, heat, and moisture sources. Keeping beef tallow in the fridge can help decelerate oxidation, reduce the risk of bacterial growth, and extend the shelf life.

People often use beef tallow when frying, roasting, and sautéing food.

“It has a very high smoke point (around 400–420 degrees F), which makes it a great choice for cooking at high temperatures,” says Politi. “A hot skillet and beef tallow will get food very crisp without a burnt flavor.”

Fryer suggests using beef tallow in the following ways:

• To Fry and Sauté Food Great for frying potatoes, chicken, or vegetables, and for sautéing meats or stew ingredients
• To Roast Food Coats vegetables or meats for crispy exteriors and moist interiors, suitable for root vegetables and meats
• As a Flavor Enhancer Enhances soups, stews, and gravies, and can season cast-iron pans
• As a Spread Used as a spread for bread or toast, often seasoned with herbs or spices

“Beef tallow can be delicious but has potential health risks, primarily due to its high saturated fat content,” says Fryer.

Anything that comes from an animal’s fat is artery clogging and can significantly add to heart disease risk when consumed in excess, she says.

“This is important to note because excess saturated fats increase heart disease, triglycerides (fat in the blood) and LDL (bad) cholesterol levels. It should be used sparingly, especially by those with elevated LDL and triglyceride levels or other cardiovascular issues,” she says.

People with alpha-gal syndrome, also called red meat allergy, should avoid beef tallow.

If you use beef tallow or a product containing beef tallow on your skin and develop a new red, itchy, or scaly rash, remove it from the skin immediately, says Zeichner.

• Beef tallow is used as a cooking fat for frying, roasting, and sautéing, as well as in skin care for moisturizing.
• While beef tallow provides some beneficial fats, it is high in saturated fat, which can contribute to heart disease when eaten in excess.
• Beef tallow can be part of a low-carb or ketogenic diet for weight loss.
• People with alpha-gal syndrome or red meat allergies must avoid beef tallow, as it can cause severe allergic reactions.