Beef tallow is making a comeback in the kitchen. Once a staple in households, it fell out of favor as vegetable oils grew in popularity. Today, cooks, bakers, and even skincare enthusiasts are rediscovering beef tallow’s unique properties. Tallow is rendered fat that has been gently melted down and purified, most often coming from beef or mutton. Beyond tradition, tallow offers distinct cooking qualities, possible health benefits, and practical household uses. This article explains how to consume and use beef tallow safely and effectively, backed by modern research and food science.

WHAT IS TALLOW?

At its core, tallow is rendered or melted animal fat, made mostly of triglycerides, which are combinations of fatty acids and glycerol, according to Food Science Australia. Beef tallow is primarily saturated and monounsaturated fat, with only small amounts of polyunsaturated fat. The proportion of unsaturated and saturated fatty acids in beef fat is dependent on fat storage location as well as the diet and breed of the animal. Naturally, it appears white to pale yellow, but its color can vary depending on the animal’s diet and the processing method.

Historically, tallow had many roles beyond the frying pan; it was used in soap-making, as a lubricant, and even as livestock feed. Today, its culinary value is driving its renewed popularity, though many still enjoy its versatility in skincare and craft products.

PROCESSING FACTORS

The way tallow is made greatly affects its quality. Two common rendering methods are used to remove moisture and impurities, such as protein and bone, from animal fat.

  • Wet rendering (using steam or added water) typically produces a lighter, more stable fat, since the color impurities are often removed during the boiling process.
  • Dry rendering (direct heating without added water) may lead to darker color due to concentrated, heat-induced impurity reactions that cannot be bleached out.

Food safety is also a key consideration. Recent research showed that Salmonella can re-enter tallow if it comes into contact with contaminated surfaces or water during handling. To reduce risk, tallow should be rendered slowly, stored dry, and always reheated to frying temperatures before safe reuse.

NUTRITION AND HIGH-HEAT PERFORMANCE: TALLOW VS. OTHER FATS

Nutritionally, beef tallow is made up of about 58% saturated fat, 35% monounsaturated fat, and 2% polyunsaturated fat. This composition makes it highly stable for high-heat cooking such as frying, because it resists formation of oxidation as fats breakdown. Tallow also contains fat-soluble vitamins such as D and E, as well as choline.

The downside is its saturated fat content. Diets high in saturated fats may raise LDL (“bad”) cholesterol levels, increasing heart disease risk. The American Heart Association recommends keeping saturated fats to no more than 6% of daily calories, while the Dietary Guidelines for Americans suggest staying below 10%.

a block of tallow

Photo credit: Adobe Stock

In contrast, seed oils like canola, soybean, sunflower, and safflower are higher in unsaturated fats, which are linked to heart health benefits. They also provide omega-3 and omega-6 fatty acids. However, modern diets often supply too much omega-6 relative to omega-3, which may contribute to inflammation when coupled with calorie-dense processed foods. Compared with tallow, many seed oils undergo faster oxidation that may damage cells or contribute to inflammation.

The takeaway: Tallow is excellent for high-heat cooking, but like all fats, it should be consumed in balance with healthier, unsaturated fat sources such as olive oil, nuts, and fish.

CULINARY USES: HOW TO COOK WITH BEEF TALLOW

In the kitchen, tallow shines as a frying fat. Its high smoke point (400-420F) and heat retention make it ideal for crispy French fries, golden fried chicken, stovetop popcorn, or sautéed vegetables. Because of its stability, fried foods cooked in tallow may even absorb less fat compared to those fried in some vegetable oils.

Bakers also appreciate tallow for its flavor and texture. It lends a rich, savory note to biscuits, pie crusts, and gravies. When reusing tallow for frying, strain it through cheesecloth to remove food particles. However, replace it after several uses, especially when frying protein-rich foods like chicken, which accelerates fat breakdown.

Finally, while tallow is biodegradable, it should not be poured directly into drains or waterways. Allow it to harden before disposing it in the trash or repurpose it in household projects like soap-making.

BEYOND COOKING: SKINCARE

Beef tallow has also found a niche in natural skincare. A 2024 review noted that it contains vitamins A, D, E, K, and B12, and its fatty acid structure closely resembles that of human skin lipids. The report suggests this similarity may support hydration and even aid in wound healing.

That said, tallow is not for everyone. Some people may experience skin irritation, especially those with sensitive skin. A patch test is recommended before regular use. For those who tolerate it, tallow-based balms and lotions can provide a natural alternative to commercial moisturizers.

TIPS FOR BUYING, RENDERING, AND STORING

If you’d like to try tallow at home, here are a few practical tips:

  • Buying: Look for grass-fed beef tallow, which may have a slightly different nutrient profile, or render your own suet from a USDA-inspected processor.
  • Rendering: Use low heat and strain out impurities for the cleanest product. Water boils at a lower temperature, so watch your thermometer. While boiling, if your temperature starts to increase, this indicates that your tallow is now dry.
  • Consumption: Use in moderation, balancing with plant-based oils and fish for a healthier fat intake.
  • Storage: Keep tallow in an airtight container. It lasts weeks at room temperature, months in the fridge, and up to a year in the freezer. Discard if it develops an off smell, discoloration, or rancid taste.

With renewed interest in traditional fats, beef tallow is reappearing in kitchens and some store shelves. When rendered and stored properly, it provides a reliable, flavorful option for high-heat cooking and even skincare. As with all foods, balance and moderation are key. Before making changes to the fats in your diet, consult a registered dietitian or healthcare provider to ensure your choices support your individual health goals.

Brianna Routh, PhD, RDN is an Associate Professor and MSU Extension Food and Family Specialist; Mikena Ruth is a student in the Montana Dietetic Internship and the Dietetic Systems Leadership Graduate Program.