Is Beef Tallow Healthier Than Seed Oils? Here's What Dietitians Say

Beef tallow is having a moment right now thanks to the variety of health and wellness influencers professing that it's healthier than seed oils. Fans of beef tallow claim it’s more “natural,” nutrient-rich and less inflammatory than commonly used oils like soybean, canola or sunflower. But does the science support these statements? We spoke with registered dietitians to find out the pros and cons of both options and which one may be better for your health and kitchen.

Beef Tallow vs Seed Oil Nutrition

When it comes to nutrition, both beef tallow and canola oil are pure fats, meaning neither offers any carbohydrates, fiber, sugar or protein. The most notable differences show up in the types of fats in their nutrition profiles.

Beef tallow is higher in saturated fat, with about 6 grams per tablespoon, compared to just 1 gram in canola oil. Beef tallow also contains 14 milligrams of cholesterol, while canola oil has none. 

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Beef Tallow Benefits

Sometimes called rendered fat, beef tallow is made by removing, heating and clarifying the fatty tissue surrounding cows’ organs. Some prefer it for its versatility in the kitchen and its nutrient content. “Beef tallow is heat stable due to its high saturated fat content,” says Carlette Roberts, RD. It has a high smoke point—around 400 to 420°F—which makes it ideal for high-heat cooking methods like frying, roasting or sautéing. 

It also provides some micronutrients that seed oils lack. “Beef tallow contains fat-soluble vitamins D and E. These vitamins support immunity, bone health and skin health,” says Patricia Kolesa, M.S., RDN. “Beef tallow also has choline, which supports brain and central nervous system function,” says Roberts.

Another potentially beneficial compound present in beef tallow is conjugated linoleic acid, a type of omega-6 fatty acid also known as CLA. This is different from the omega-6 fatty acid found in seed oils. CLA is a naturally-occurring trans fat found almost exclusively in the meat and dairy of cows and other ruminant animals. It's a type of linoleic acid, but its molecular structure includes conjugated double bonds—a specific pattern that gives it unique properties. “Research suggests that CLA may have anti-inflammatory and antioxidant properties,” Kolesa tells EatingWell.

Cons to Consider

More than 50% of beef tallow’s fat content comes from saturated fat. A high intake of saturated fat has long been linked to elevated levels of LDL (“bad”) cholesterol and an increased risk of cardiovascular disease. This is why the American Heart Association recommends that saturated fats make up no more than 6% of total daily calories, and the Dietary Guidelines for Americans suggest keeping it below 10%.

“As much as beef tallow contains some beneficial nutrients, the risks associated with high saturated fat intake cannot be ignored,” says Roberts. “It can raise LDL cholesterol levels, increasing the risk of heart disease.” 

Lindsay Fencl, RD, CD, agrees, noting that while beef tallow contains “choline, vitamins D and E and conjugated linoleic acid (CLA), these benefits do not outweigh the potential cardiovascular risks associated with its high saturated fat content.” 

It’s also worth mentioning that most of the research supporting tallow’s health benefits has been conducted in animals or in small groups. Large-scale, long-term studies in humans are lacking, and the current body of evidence suggests that replacing saturated fats with unsaturated fats is most beneficial for long-term heart health.

Seed Oil Benefits

Seed oils—such as canola, soybean, sunflower and safflower oils—are rich in vitamins E and K. They also contain unsaturated fats, including both monounsaturated and polyunsaturated fatty acids. These fats have been consistently linked with improved heart health and are often recommended as part of a heart-healthy diet.

“Seed oils that contain both omega-3 and omega-6 essential fatty acids, such as soybean oil, may reduce inflammation. Omega-3 fatty acids found in soybean oil have been linked to reduced inflammation, which in turn can lower the risk of cancer, heart disease and diabetes,” says Kolesa. Omega-3 fatty acids are also beneficial for brain health.

In addition to their heart-healthy attributes, seed oils are versatile and affordable, making them accessible for everyday use. Additionally, seed oils tend to have a more neutral flavor, allowing them to be very versatile to cook with. “They can be used for cooking methods similar to beef tallow—including sautéing, roasting and frying,” says Kolesa. “Seed oils can also be a great addition to salad dressing recipes and sauces.”

Cons to Consider

One thing to consider when it comes to seed oils is their high content of omega-6 fatty acids. “A high intake of omega-6 fatty acids relative to omega-3s may contribute to inflammation,” says Roberts. Still, research supports the consumption of polyunsaturated fatty acids over saturated fat when it comes to reducing cardiovascular disease risk.

The intake of omega-6 fatty acids can become unbalanced if one over consumes ultra-processed foods, which tend to be high in seed oils. “This imbalance can potentially contribute to chronic inflammation and associated health issues. However, moderate consumption of seed oils as part of a balanced diet is generally considered safe and beneficial for heart and overall health,” Fencl tells EatingWell.

Which Is Healthier: Beef Tallow or Seed Oils? 

Both beef tallow and seed oils have their place in a balanced, healthy diet, and the pros and cons of consuming each may carry different weight depending on your goals and health concerns.

“Fat in general is very calorically dense, so following appropriate serving sizes and consuming it in moderation is key. A serving size for sources of dietary fat is typically a teaspoon or the size of a postage stamp,” suggests Kolesa. 

Those who wish to reduce their intake of omega-6 fatty acids may opt for beef tallow, while individuals looking to reduce saturated fat intake or those with cardiovascular concerns, such as high cholesterol or high blood pressure, would benefit from using seed oils in their daily cooking. An even better choice is extra virgin olive oil. “Extra virgin olive oil contains high amounts of polyphenols, and several studies have demonstrated extra virgin olive oil's role in promoting heart health,” Kolesa says.

The choice to use beef tallow or seed oils should coincide with your individual needs and health goals. If you’re unsure of which fat to choose, we recommend consulting with a registered dietitian for expert advice. 

Our Expert Take

Both beef tallow and seed oils have potential benefits and drawbacks. Beef tallow is low in omega-6 fatty acids and a good source of choline and vitamins D and E. Its high saturated fat content may be a cause for concern in those with high cholesterol or increased risk of heart disease. Seed oils are a source of vitamin E and K, as well as omega-3 and omega-6 fatty acids. Most research supports replacing saturated fat with unsaturated fat to reduce the risk of heart disease. But, there is some concern that excess omega-6 intake may lead to inflammation. Choosing the healthiest option for you will depend on your health goals and medical conditions. If you’re unsure, consider consulting a registered dietitian to help you make an informed decision.