bar of tallow
Sean Cate
Sean Cate
August 14, 2023 ·  3 min read

Can You Eat Tallow? 5 Reasons To Use This Form Of Fat

Tallow, a traditional cooking fat once used widely, is making a comeback in health-conscious kitchens. Derived from beef fat, it offers a range of health benefits and culinary advantages that make it a valuable addition to your diet. Here are five reasons to consider using this healthy fat source.

1. Tallow is a Rich Source of Healthy Fats, Including Cholesterol

Healthy fats for heart on dark stone background

Historically, tallow was a staple in kitchens around the world. It’s a form of fat rendered from beef, offering a unique blend of healthy fats that contribute to overall well-being.1 Contrary to outdated beliefs linking animal fats to heart disease, research has revealed that healthy fats play essential roles in our bodies.

Tallow contains a mix of fats, including monounsaturated fatty acids like palmitoleic acid, saturated fatty acids like palmitic acid and stearic acid, and even natural trans fats like conjugated linoleic acid (CLA).2 These fats are vital for maintaining cellular structure, supporting heart health, and promoting healthy skin.3

Furthermore, tallow’s unique composition has been shown to have a neutral or even positive effect on cholesterol levels. Rather than contributing to heart disease, moderate consumption has been linked to increased “good” HDL cholesterol. In fact, some experts argue that healthy fats like can help regulate appetite, body weight, and even mood.

2. Nutrient Density and Fat-Soluble Vitamins

Vitamin E in fat-soluble capsules

Tallow is more than just a source of fats; it’s a treasure trove of essential nutrients. Sourced from grass-fed cattle, it’s particularly rich in fat-soluble vitamins A, D, E, and K12. These vitamins are vital for various bodily functions, from supporting immune health to promoting healthy skin and bones.

Vitamin A is essential for cellular growth and differentiation, particularly in skin and eye cells. Vitamin D is a nutrient of growing concern, as many people are deficient. Tallow offers a modest source of this essential vitamin, which is crucial for bone health and overall well-being.

3. Tallow has a High Smoke Point for Cooking Versatility

Smoke coming from a hot barbecue fire in a low angle view

One of the key advantages of using tallow in your cooking is its high smoke point. With a smoke point between 400 to 480 degrees Fahrenheit, this fat remains stable at high temperatures, making it an excellent choice for various cooking methods like frying, sautéing, and roasting. This stability prevents the breakdown of its nutritional components and the formation of harmful compounds.

Compared to other cooking fats and oils like olive oil and butter, tallow’s high smoke point allows you to achieve that perfect sear or crispiness without compromising its quality. It’s a versatile option that can withstand high-heat cooking without losing its nutritional benefits.

4. Supports Skin Health and Hydration

smiling asian girl with glowing hydrated skin

The benefits of tallow extend beyond the kitchen. Thanks to its fatty acid profile, it can be nourishing for your skin when consumed or applied topically. Fatty acids like palmitoleic acid, stearic acid, and oleic acid resemble the natural oils found in human skin. These fats can help keep your skin moisturized, flexible, and protected.

Tallow’s skin benefits include improving moisture retention, increasing skin flexibility, and aiding in the healing process. Its similarities to skin’s natural oils make it an effective and chemical-free skin moisturizer. Some natural cosmetic brands even use stearic acid as a moisturizing ingredient.

5. Tallow: A Return to Traditional Nutrition

ong beans, tomatoes, corn, vegtable market

Rediscovering tallow is like embracing a lost art of cooking and nourishment. For centuries, traditional cuisines recognized its value and health benefits and culinary uses. This resurgence of interest reflects a growing appreciation for natural, whole foods that have nourished generations.

As modern science sheds light on the benefits of tallow’s unique fat composition, it challenges the unfounded fears of saturated fats. Incorporating tallow into your diet not only supports your health but also connects you to the culinary wisdom of the past.


Tallow, a fat with a rich history in traditional cooking, has regained its place in health-conscious kitchens. Its unique composition of healthy fats, fat-soluble vitamins, high smoke point, and skin-nourishing properties make it an excellent choice for cooking and skincare. Embracing tallow is a return to the wisdom of our culinary ancestors, as we rediscover the value of this versatile and nourishing fat source.


  1. What Is Tallow? Top 5 Reasons to Use This Form of Fat.” Dr. Axe. Jillian Levy, CHHC. June 27, 2020.
  2. 15 BENEFITS OF EATING SUET AND TALLOW.” Tru Organic Beef. December 23, 2020.
  3. Beef Tallow: Why It Should Be a Kitchen Staple.” Doctor Kiltz. Thomas Wrona. May 24, 2021.