Once a commonly used cooking fat before vegetable oils took over, tallow is now showing up everywhere, from cast-iron skillets to skincare routines. Here’s what it is, how to use it and what the nutrition actually looks like.
What Is Tallow?
Tallow, or beef drippings, is fat rendered from cattle, most often made by melting down and clarifying suet, the white fat found around an animal’s organs, according to the nutritional and wellness site Dr. Axe.
It’s solid at room temperature, whitish in color and melts into a liquid when heated. Its texture is similar to butter, though tallow is drier and waxier, with a rich, beefy flavor.
Once a pantry staple before vegetable oils gained popularity, tallow is now gaining traction for its cosmetic and nutritional benefits, showing up in everything from fried chicken to face moisturizer.
Nutrition Benefits
Tallow is almost completely fat, with one tablespoon containing about 115 calories and 13 grams of fat, according to Dr. Axe. About half of that fat is saturated, while the rest is a combination of monounsaturated and polyunsaturated fat, including oleic acid (the same heart-healthy fat found in olive oil) and conjugated linoleic acid (which is associated with reduced inflammation).
Grass-fed tallow also contains small amounts of fat-soluble vitamins A, D, E and K, though not enough to rely on as a primary source.
But one thing most don’t know is that tallow’s saturated fat content is still something to be wary of. According to MD Anderson Cancer Center, tallow is high in saturated fat, and experts generally recommend reaching for unsaturated fats like olive or avocado oil for everyday cooking instead.
On the skincare side, a 2024 review published in the journal Cureus found that tallow’s fatty acid makeup is similar to that of human skin, making it biocompatible as a moisturizer.
But the same review stated there isn’t much clinical research yet on tallow-based skincare products specifically, so results may vary by skin type.
How to Use It
Because of its high smoke point, tallow holds up well to high-heat cooking like frying, searing and roasting, according to Dr. Axe. It’s commonly used to fry chicken and potatoes, bake flaky pie crusts and biscuits, sear steak or season cast iron.
On the beauty side, small amounts are used as a heavy-duty moisturizer for dry skin, lips and rough patches, according to the medical journal Cureus.
Tallow can be found at butcher shops, farmers markets and health food stores, or ordered online, usually priced at about $8 to $15 a jar depending on quality.
So, the next time you’re looking to switch up your cooking fat, try tallow. But remember, like most rich ingredients, it’s best used in moderation, according to MD Anderson Cancer Center.
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