Beef tallow has gained popularity in recent years due to increasing interest in traditional cooking fats and nutrient-dense foods. Once a staple in many kitchens, it fell out of favor in the 20th century but is now making a comeback as home cooks and professional chefs rediscover its unique properties. Below, you’ll learn more about beef tallow—including its nutritional breakdown, health considerations, and practical cooking tips.
What Is Beef Tallow?
Beef tallow is rendered beef fat, typically taken from the fatty tissue around a cow’s kidneys (suet) or other fatty cuts. Once the raw fat is slowly heated and liquefied, it’s strained to remove impurities, resulting in a stable, high-smoke-point cooking oil or solid fat (depending on room temperature).
- High Smoke Point: Beef tallow generally has a smoke point around 400–420°F (204–215°C), making it great for frying and roasting.
- Traditional Use: Historically, beef tallow was used for frying, baking, and even making soaps and candles.
- Flavor Profile: It has a rich, savory taste that can enhance the flavor of many dishes, especially roasted vegetables, seared meats, and pastries.
Nutritional Benefits and Considerations
- High in Energy: Like all fats, beef tallow is calorie-dense, providing about 9 calories per gram. This makes it an efficient source of energy.
- Essential Fatty Acids: It contains small amounts of essential fatty acids (omega-3 and omega-6), though not as much as some fish oils or plant-based oils.
- Fat-Soluble Vitamins: Some beef tallows may contain traces of fat-soluble vitamins (such as Vitamins A, D, E, and K), but the exact levels can vary based on the cow’s diet and how the tallow was rendered.
- Saturated vs. Unsaturated Fats: Beef tallow is predominantly saturated and monounsaturated fat. While saturated fat has been debated for its role in heart health, newer research suggests that, when consumed as part of a balanced diet, whole-food-based saturated fats can fit into a healthy lifestyle—especially if you’re consuming lean meats, vegetables, whole grains, and other nutrient-dense foods alongside it.
- Allergy-Friendly: Unlike dairy-based fats (e.g., butter or ghee), beef tallow is free from lactose and milk proteins, making it a good choice for those with dairy allergies or intolerances.
Nutritional Breakdown of Beef Tallow
Below is an approximate nutritional breakdown for 1 tablespoon (about 13 grams) of beef tallow. Please note that values may vary slightly depending on factors such as the cow’s diet, the rendering process, and specific cuts of fat used.
| Nutrient | Amount per 1 Tbsp (13g) | % Daily Value (DV) |
|---|---|---|
| Calories | ~115 | 6% |
| Total Fat | ~12.8 g | 16% |
| – Saturated Fat | ~6.4 g | 32% |
| – Monounsaturated Fat | ~5.4 g | Not established |
| – Polyunsaturated Fat | ~0.5 g | Not established |
| Cholesterol | ~15 mg | 5% |
| Sodium | 0 mg | 0% |
| Protein | 0 g | 0% |
| Carbohydrates | 0 g | 0% |
| Vitamin E | Trace | Not established |
| Vitamin K | Trace | Not established |
| Other Vitamins & Minerals | Trace | Not established |
Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.