Key Takeaways
Beef tallow is trending—but it’s not new. Once a kitchen staple, this minimally processed fat is back in the spotlight thanks to its high smoke point and rich flavor, earning it buzz as a 2026 food trend.Beef tallow contains small amounts of fat-soluble vitamins and heart-healthy monounsaturated fats, but it’s also high in saturated fat. Dietitians say beef tallow can fit into a healthy diet when used occasionally and intentionally, but it’s not a must-have—and people with high cholesterol or heart concerns may want to limit it.

Beef tallow is having a moment on social media. It’s become super popular in the skincare space, and to some extent, the food world too. But why is everyone cooking with it, exactly, and is it really that special? “Historically, tallow was a kitchen staple before refined vegetable oils became common, and it’s now seeing a resurgence as people revisit with more traditionally, minimally processed fats,” explains registered dietitian Samantha Peterson, MS, RD. So much so that it’s been dubbed a 2026 food trend, according to nutrition pros.

Yet, you might be wondering if beef tallow is actually good for you. We asked dietitians to share the pros and cons of the ingredient, plus how it stacks against other fats. 

What Is Beef Tallow?

“Beef tallow is made by slowly heating fat from beef trimmings to separate it from any meat or connective tissue,” explains registered dietitian Alyssa Northrop, MPH, RD, LMT. “The fat is then strained through a fine filter and allowed to cool and solidify.” Once cooled, it becomes a stable, shelf-friendly fat with a rich flavor and a high smoke point, Peterson says. 

Benefits of Beef Tallow

Nutritionally, here’s what beef tallow has to offer, according to experts.

Contains Fat-Soluble Vitamins

According to Peterson, beef tallow contains small amounts of fat-soluble vitamins—i.e., vitamins A, D, E, and K. However, the exact amounts depend on how the animal was raised, she says.

Ahead, find a brief breakdown of the vitamins and their functions.

Vitamin A: “Vitamin A supports immune health, skin integrity, tissue repair, and vision,” Peterson says.
Vitamin D: Beef tallow also contains some vitamin D. This nutrient is essential for executive function, brain and bone health, immune function, and mood regulation, Peterson notes.
Vitamin E: As an antioxidant, vitamin E protects cells from oxidative stress, according to Peterson. It also supports immune function and skin health. 
Vitamin K: “Vitamin K supports proper blood clotting, bone metabolism, and cardiovascular health,” Peterson says.

“These vitamins are best absorbed when consumed with fat, so tallow can act as both a source and a carrier, but it’s not a primary or concentrated source compared to foods like liver, fatty fish, or egg yolks,” Peterson says.

Provides Monounsaturated Fats

About 44% of the fat in beef tallow is monounsaturated, Northrop notes. Most of this fat is oleic acid, the same fat found in olive oil. Monounsaturated fats (and unsaturated fats in general) are often called “good” fats because they have positive effects on the body. Case in point: “Monounsaturated fats help support heart health, improve insulin sensitivity, and contribute to satiety, meaning meals feel more satisfying and sustaining,” Peterson says. “From a functional standpoint, these fats also support hormone production and help stabilize blood sugar when used in balanced meals.”

Has a High Smoke Point

Although beef tallow contains a decent amount of monounsaturated fat, it’s relatively high in saturated fat. (More on that in a bit.) Because of this, “beef tallow may be useful for cooking foods at high temperatures,” Northrop says. The reason? “Saturated fats tend to have higher smoke points, which makes them more stable for high-heat cooking,” she says. However, it’s worth noting that other fats—like avocado oil—have similar or higher smoke points with significantly less saturated fat, Northrop adds.

Downsides of Beef Tallow

Despite the aforementioned benefits, the ingredient has some drawbacks.

Extremely High in Saturated Fat

Although it contains fat-soluble vitamins and monounsaturated fats, beef tallow is even higher in saturated fat. “About 50% of the calories it provides come from saturated fat, with one tablespoon containing over 6 grams of saturated fat,” Northrop says. While saturated fat isn’t inherently harmful, excessive intake (especially in the context of a diet low in fiber, plants, and variety) can negatively impact cardiovascular markers for some people, Peterson says. Specifically, a high intake of saturated fat can raise LDL (“bad”) cholesterol, according to Northrop. Over time, high LDL cholesterol levels can increase the risk of heart disease and stroke.

Is Beef Tallow Good for You?

As with many foods, there’s no one-size-fits-all answer. Whether or not beef tallow is “good” for you depends on many factors, including the amount you consume and your overall eating habits. “Beef tallow can absolutely fit into a healthy diet when used intentionally and in moderation, especially as part of a nutrient-dense, whole-food eating pattern. It’s not a magic health food, and it’s not something most people need to consume daily,” Peterson says. 

With that in mind, some people might need to be extra mindful of beef tallow. For example, if you have high cholesterol levels or cardiovascular disease, you “should limit or avoid consuming beef tallow due to its high saturated fat content,” Northrop says. The same goes if you have gallbladder issues or already eat a diet very high in saturated fat, Peterson adds.

“As with most nutrition questions, context matters more than the ingredient itself,” Peterson explains. “The healthiest approach is variety, rotating fats like olive oil, avocado oil, butter, and tallow based on cooking method, use, tolerance, and overall dietary balance.”