Learn for yourself the health benefits of cooking with high-quality, grass-fed beef tallow!
What is tallow?
Tallow is the rendered fat from cattle and other ruminant animals, such as sheep and deer. (Lard, on the other hand, commonly comes from rendered pig fat.) In the UK, another name for tallow is beef drippings.
Fun fact: I was rummaging through some old American cookbooks from the 1800’s and found plenty of recipes that call for lard, but I couldn’t find any mentioning tallow. Hmm. Strange. Then I noticed that nearly every time a recipe called for lard, it also mentioned drippings, referring to tallow!
Excerpt from 1847 cookbook: A New System of Domestic Cookery (pg. 239) by Maria Rundell1https://babel.hathitrust.org/cgi/pt?id=nyp.33433082245857&seq=9
Rendering is melting animal fats at a low temperature to separate the liquid fat from any connective tissue surrounding it. After straining the liquid fat of impurities, the pure fat (the tallow!) cools to room temperature and becomes solid.
You can make tallow from any beef fat. Beef suet (the fat around the kidneys) is especially nutritious and will be milder in flavor. On the other hand, fat trimmings from meat may leave traces of the beefy smell and flavor in the tallow. I like the depth of flavor this adds in dishes, but if it bothers you, check out this link to make odorless tallow.
The following information is based on health benefits I’ve found through my own research. I’ve included links in the footnotes, and almost all of the studies are accessible for free, so check them out! Tallow is an amazing skincare and culinary product that my family and I love, but definitely do your own research to determine if it’s right for you.
What are the health benefits of grass-fed tallow?
Grass-fed tallow is loaded with antioxidants, essential vitamins and minerals, and a plethora of good, healthy fats. Two books that I love, Deep Nutrition by Catherine Shanahan (MD), and Gut and Physiology Syndrome by Natasha Campbell-McBride (MD), both point to adding animal fats to a healthy diet to combat chronic disease and heal the gut lining. Tallow has a great mix of saturated fats, monounsaturated fats, and polyunsaturated fat, offering the benefits of each of them. However, industrialization impacts the way most commercial farms raise and feed livestock. so commercial animal fat may not be as nutritious as those our ancestors commonly used.
What’s the big deal with grass-fed cows?
First, I do want to acknowledge that just because a label says grass-fed or organic doesn’t instantly mean those cows were healthy. Knowing your source is really the best bet for finding high-quality meats and fats. With that said, cattle are meant to be raised on greens and forage. While the protein content is comparable between grass-fed and grain-fed beef, several studies show clear differences in the quality and quantity of the fat between grass-fed and grain-fed beef. I believe that when you take care of your food (whether plants or animals) in the way nature intended, your food will take care of you. Not only does nature nutrition-pack her food, but she also lends a depth of flavor that industries and commercial grocery stores can’t compete with.
Jump to “Where to find grass-fed tallow”
The difference in beef fat from grain-fed vs grass-fed cows
1. Quantity of fat
Grain-fed cattle consistently have more fatty meat than grass-fed cattle, across various breeds and methods. This includes both total fat and the marbling fat within the meat itself. Some breeds of cattle naturally have more fat than others (Wagyu beef is known for being especially rich in fat). And, fat is a necessary nutrient in the human diet. However, the cow’s body composition signals an unhealthy cow when the fat quantity changes due to their unnatural diet and not their breed.
2. High quantities of vitamins and minerals
Beef fat is a good source of a plethora of vitamins and minerals regardless of feeding regimen. However, some micronutrients are found in even higher quantities in grass-fed cattle.
The Top 8 Vitamins and Minerals Present in Beef Fat and/or Tallow
Vitamin/Minerals found in beef fat | per 25 g serving | Function in Your Body |
---|---|---|
Riboflavin (Vitamin B2) | .033 mg (2x more in grass-fed cows) | necessary for a healthy metabolism and supports cellular function |
Vitamin B6 | .043 mg | important for brain development, and supports the nervous system and immune system |
Vitamin B12 | .25 µg | supports the nervous system and aids in the formation of red blood cells |
Vitamin E | 0.1 mg (2.6x more in grass-fed cows)2Based on an average from several studies within this article. Daley, C. A., Abbott, A., Doyle, P. S., Nader, G. A., & Larson, S. (2010). A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal, 9(1). https://doi.org/10.1186/1475-2891-9-103 Van Elswyk, M. E., & McNeill, S. H. (2014). Impact of grass/forage feeding versus grain finishing on beef nutrients and sensory quality: The U.S. experience. Meat Science, 96(1), 535–540. https://doi.org/10.1016/j.meatsci.2013.08.010 | antioxidant (fights free radicals), enhances immune function, and it is important for hair and skin health |
β-carotene (Vitamin A precursor) | 1.5 µg (7.5-9x more in grass-fed cows)4The median and mean average increases across several studies within this article. Daley, C. A., Abbott, A., Doyle, P. S., Nader, G. A., & Larson, S. (2010). A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal, 9(1). https://doi.org/10.1186/1475-2891-9-105 Van Elswyk, M. E., & McNeill, S. H. (2014). Impact of grass/forage feeding versus grain finishing on beef nutrients and sensory quality: The U.S. experience. Meat Science, 96(1), 535–540. https://doi.org/10.1016/j.meatsci.2013.08.010 | Vitamin A: necessary for vision and bone growth, immune function, and skin integrity |
Vitamin K | 6.125 µg | supports bone health and necessary for blood clotting |
Choline | 19.95 mg | optimizes liver function and aids in fat metabolism |
Phosphorus | 19.75 mg | supports cell function, aids in children’s growth, and maintains healthy bones |
Vitamin E, A, and K are fat-soluble vitamins. Good fat in your diet helps you properly absorb these nutrients!
3. Better polyunsaturated fat profile
Grass-fed beef tallow has a higher percent of long-chain omega-3 fatty-acids, and lower omega-6 than grain-fed. The long-chain omega-3 polyunsaturated fat is particularly important in fetal brain development and delaying age-related brain decline (such as dementia). Omega-3 also decreases inflammation, and reduces the risk for heart disease and high-blood pressure. These long-chain omega-3 fatty acids are the same reason salmon, nuts and seeds are praised for their good fats!6Davis, H., Magistrali, A., Butler, G., & Stergiadis, S. (2022). Nutritional benefits from fatty acids in organic and grass-fed beef. Foods, 11(5), 646. https://doi.org/10.3390/foods11050646Additionally, while omega-6 fats are important for the immune system, experts recommend keeping them within a good ratio to omega-3. Grass fed cows average about a 1.5:1 ratio, while grain fed cows average a whopping 7.7:1, (maximum recommended 4:1 ratio, omega-6 to omega-3 respectively).7Daley, C. A., Abbott, A., Doyle, P. S., Nader, G. A., & Larson, S. (2010). A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal, 9(1). https://doi.org/10.1186/1475-2891-9-10
4. Saturated fatty acids
Beef fat is naturally high in saturated fatty-acids (though grain-fed beef contains a greater quantity of all fats, saturated fat included).8Daley, C. A., Abbott, A., Doyle, P. S., Nader, G. A., & Larson, S. (2010). A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal, 9(1). https://doi.org/10.1186/1475-2891-9-109Nogoy, K. M., Sun, B., Shin, S., Lee, Y., Zi Li, X., Choi, S. H., & Park, S. (2022). Fatty acid composition of grain- and grass-fed beef and their nutritional value and health implication. Food Science of Animal Resources, 42(1), 18–33. https://doi.org/10.5851/kosfa.2021.e73 Saturated fat is stable as it does not react with free radicals the way polyunsaturated fat does. Mounting evidence continues to suggest that saturated fat in the diet does not increase the risk for heart disease, though highly processed oils, sugars, and artificial trans-fatty acids do.10de Souza, R. J., Mente, A., Maroleanu, A., Cozma, A. I., Ha, V., Kishibe, T., Uleryk, E., Budylowski, P., Schünemann, H., Beyene, J., & Anand, S. S. (2015). Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: Systematic review and meta-analysis of observational studies. BMJ. https://doi.org/10.1136/bmj.h397811Ramsden, C. E., Zamora, D., Majchrzak-Hong, S., Faurot, K. R., Broste, S. K., Frantz, R. P., Davis, J. M., Ringel, A., Suchindran, C. M., & Hibbeln, J. R. (2016). Re-evaluation of the traditional diet-heart hypothesis: Analysis of recovered data from Minnesota Coronary Experiment (1968-73). BMJ, i1246. https://doi.org/10.1136/bmj.i124612Teicholz, N. (2022). A short history of saturated fat: The making and unmaking of a scientific consensus. Current Opinion in Endocrinology, Diabetes & Obesity, 30(1), 65–71. https://doi.org/10.1097/med.0000000000000791
5. Conjugated linoleic acid and glutathione
There are also other chemical terms that are not as well known, such as CLA and glutathione, which are proportionately higher in grass-fed cows.13Bjorklund, E. A., Heins, B. J., DiCostanzo, A., & Chester-Jones, H. (2014). Fatty acid profiles, meat quality, and sensory attributes of organic versus conventional dairy beef steers. Journal of Dairy Science, 97(3), 1828–1834. https://doi.org/10.3168/jds.2013-698414Daley, C. A., Abbott, A., Doyle, P. S., Nader, G. A., & Larson, S. (2010). A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal, 9(1). https://doi.org/10.1186/1475-2891-9-10 15Davis, H., Magistrali, A., Butler, G., & Stergiadis, S. (2022). Nutritional benefits from fatty acids in organic and grass-fed beef. Foods, 11(5), 646. https://doi.org/10.3390/foods1105064616Nogoy, K. M., Sun, B., Shin, S., Lee, Y., Zi Li, X., Choi, S. H., & Park, S. (2022). Fatty acid composition of grain- and grass-fed beef and their nutritional value and health implication. Food Science of Animal Resources, 42(1), 18–33. https://doi.org/10.5851/kosfa.2021.e73Naturally occurring CLA (conjugated linoleic acid) helps decrease the risk of cancer, heart disease, and control blood sugar. Recent studies show that glutathione is an amazing antioxidant–mostly found in our leafy greens, which is why grass-fed cows have so much more of it! Antioxidants support healthy aging, healthy gut, improved skin health, and really your overall health!17https://www.livescience.com/benefits-of-antioxidants
This website goes into detail on 9 benefits of antioxidants:
1. Reduce oxidative stress
2. Support disease prevention
3. Support eye health
4. Aid in brain function
5. Can contribute to mental health improvements
6. Can reduce inflammation
7. Support healthy aging processes
8. Can keep the skin healthy
9. Participate in a healthy gut microbiome
Keep in mind, there are so many different breeds of cattle and variations between climates and genders. But, the studies each give us a general picture pointing to the same truth: grass-fed beef fat is loaded with nutrients for your body.
So even if you skipped over the dense scientific-y stuff, I’ll repeat the good news!
You don’t need to know the exact nutrients of your specific cut of meat or fat:
If your food is grown and cared for the way nature intends, it will be packed with the right nutrition for your body!
Why did people move away from using animal fats?
It is sometimes mind-boggling for me to think that only a few generations ago nearly everyone in the US lived on a farm. Gradually, people moved away from farm-life toward convenient foods and reliable income–my grandparents included! Small family farms were easily bought out by larger competing companies. In about the 1950’s, raising cattle in feeding lots with high concentration diets (grain-packed) became the new norm. People had less access to animal fats, and cows genuinely were not as healthy anymore. Additionally, new nutrition recommendations based on poor data began praising low-fat diets and condemning animal products for that reason. Mounting evidence is available to show that high-fat diets do not cause chronic disease, but actually may have the reverse effect to decrease risk of heart disease and better control weight.18Astrup, A., Magkos, F., Bier, D. M., Brenna, J. T., de Oliveira Otto, M. C., Hill, J. O., King, J. C., Mente, A., Ordovas, J. M., Volek, J. S., Yusuf, S., & Krauss, R. M. (2020). Saturated Fats and Health: A reassessment and proposal for food-based recommendations. Journal of the American College of Cardiology, 76(7), 844–857. https://doi.org/10.1016/j.jacc.2020.05.077 19de Souza, R. J., Mente, A., Maroleanu, A., Cozma, A. I., Ha, V., Kishibe, T., Uleryk, E., Budylowski, P., Schünemann, H., Beyene, J., & Anand, S. S. (2015). Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: Systematic review and meta-analysis of observational studies. BMJ. https://doi.org/10.1136/bmj.h397820Froyen, E. (2021). The effects of fat consumption on low-density lipoprotein particle size in healthy individuals: A narrative review. Lipids in Health and Disease, 20(1). https://doi.org/10.1186/s12944-021-01501-021Ramsden, C. E., Zamora, D., Majchrzak-Hong, S., Faurot, K. R., Broste, S. K., Frantz, R. P., Davis, J. M., Ringel, A., Suchindran, C. M., & Hibbeln, J. R. (2016). Re-evaluation of the traditional diet-heart hypothesis: Analysis of recovered data from Minnesota Coronary Experiment (1968-73). BMJ, i1246. https://doi.org/10.1136/bmj.i1246
In addition to lowering overall fat intake, people were encouraged to adopt highly processed seed oils, including canola and other vegetable oils, in place of animal fats. However, many people are turning back to the benefits of traditional animal fats as an integral part of a healthy diet.22Astrup, A., Magkos, F., Bier, D. M., Brenna, J. T., de Oliveira Otto, M. C., Hill, J. O., King, J. C., Mente, A., Ordovas, J. M., Volek, J. S., Yusuf, S., & Krauss, R. M. (2020). Saturated Fats and Health: A reassessment and proposal for food-based recommendations. Journal of the American College of Cardiology, 76(7), 844–857. https://doi.org/10.1016/j.jacc.2020.05.07723Ramsden, C. E., Zamora, D., Majchrzak-Hong, S., Faurot, K. R., Broste, S. K., Frantz, R. P., Davis, J. M., Ringel, A., Suchindran, C. M., & Hibbeln, J. R. (2016). Re-evaluation of the traditional diet-heart hypothesis: Analysis of recovered data from Minnesota Coronary Experiment (1968-73). BMJ, i1246. https://doi.org/10.1136/bmj.i1246
Why tallow is great for cooking
In addition to the health benefits, tallow also is a great cooking fat due to its very high smoke point. It can handle the heat over 400℉. This versatility makes it great for cooking meats, searing steaks, and deep frying meat and vegetables. It is interchangeable with lard in almost any recipe, and a good alternative for canola oil and other vegetable oils.
There are healthy plant oils, but each of these has a relatively low smoke point. These include cold-pressed coconut oil, extra-virgin olive oil, and cold-pressed avocado oil. They are extracted without the extreme heat and chemicals from the flesh of the fruit rather than the seed. Dairy fat, including butter, ghee, and cream also offer an array of nutrient-dense fats, each with their own rich flavor. But tallow is my go-to for frying and high-heat cooking because it naturally withstands high temperatures.
Where to find grass-fed tallow
It is a simple process to make your own tallow at home in a crockpot. You can source the fat from a local farm or butcher near you with a quick google search. It is considerably cheaper to make tallow yourself as farmers sell animal fat for very cheap. When I made tallow for the first time, I followed this simple dry rendering method. There is also a way to make odorless tallow that is best for skincare products through this wet rendering process.
Want grass-fed tallow, but not ready to render it yourself? You can also find grass-fed tallow online.
Have you tried cooking with tallow? I’d love to hear it!
- 1https://babel.hathitrust.org/cgi/pt?id=nyp.33433082245857&seq=9
- 2Based on an average from several studies within this article. Daley, C. A., Abbott, A., Doyle, P. S., Nader, G. A., & Larson, S. (2010). A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal, 9(1). https://doi.org/10.1186/1475-2891-9-10
- 3Van Elswyk, M. E., & McNeill, S. H. (2014). Impact of grass/forage feeding versus grain finishing on beef nutrients and sensory quality: The U.S. experience. Meat Science, 96(1), 535–540. https://doi.org/10.1016/j.meatsci.2013.08.010
- 4The median and mean average increases across several studies within this article. Daley, C. A., Abbott, A., Doyle, P. S., Nader, G. A., & Larson, S. (2010). A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal, 9(1). https://doi.org/10.1186/1475-2891-9-10
- 5Van Elswyk, M. E., & McNeill, S. H. (2014). Impact of grass/forage feeding versus grain finishing on beef nutrients and sensory quality: The U.S. experience. Meat Science, 96(1), 535–540. https://doi.org/10.1016/j.meatsci.2013.08.010
- 6Davis, H., Magistrali, A., Butler, G., & Stergiadis, S. (2022). Nutritional benefits from fatty acids in organic and grass-fed beef. Foods, 11(5), 646. https://doi.org/10.3390/foods11050646
- 7Daley, C. A., Abbott, A., Doyle, P. S., Nader, G. A., & Larson, S. (2010). A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal, 9(1). https://doi.org/10.1186/1475-2891-9-10
- 8Daley, C. A., Abbott, A., Doyle, P. S., Nader, G. A., & Larson, S. (2010). A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal, 9(1). https://doi.org/10.1186/1475-2891-9-10
- 9Nogoy, K. M., Sun, B., Shin, S., Lee, Y., Zi Li, X., Choi, S. H., & Park, S. (2022). Fatty acid composition of grain- and grass-fed beef and their nutritional value and health implication. Food Science of Animal Resources, 42(1), 18–33. https://doi.org/10.5851/kosfa.2021.e73
- 10de Souza, R. J., Mente, A., Maroleanu, A., Cozma, A. I., Ha, V., Kishibe, T., Uleryk, E., Budylowski, P., Schünemann, H., Beyene, J., & Anand, S. S. (2015). Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: Systematic review and meta-analysis of observational studies. BMJ. https://doi.org/10.1136/bmj.h3978
- 11Ramsden, C. E., Zamora, D., Majchrzak-Hong, S., Faurot, K. R., Broste, S. K., Frantz, R. P., Davis, J. M., Ringel, A., Suchindran, C. M., & Hibbeln, J. R. (2016). Re-evaluation of the traditional diet-heart hypothesis: Analysis of recovered data from Minnesota Coronary Experiment (1968-73). BMJ, i1246. https://doi.org/10.1136/bmj.i1246
- 12Teicholz, N. (2022). A short history of saturated fat: The making and unmaking of a scientific consensus. Current Opinion in Endocrinology, Diabetes & Obesity, 30(1), 65–71. https://doi.org/10.1097/med.0000000000000791
- 13Bjorklund, E. A., Heins, B. J., DiCostanzo, A., & Chester-Jones, H. (2014). Fatty acid profiles, meat quality, and sensory attributes of organic versus conventional dairy beef steers. Journal of Dairy Science, 97(3), 1828–1834. https://doi.org/10.3168/jds.2013-6984
- 14Daley, C. A., Abbott, A., Doyle, P. S., Nader, G. A., & Larson, S. (2010). A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal, 9(1). https://doi.org/10.1186/1475-2891-9-10
- 15Davis, H., Magistrali, A., Butler, G., & Stergiadis, S. (2022). Nutritional benefits from fatty acids in organic and grass-fed beef. Foods, 11(5), 646. https://doi.org/10.3390/foods11050646
- 16Nogoy, K. M., Sun, B., Shin, S., Lee, Y., Zi Li, X., Choi, S. H., & Park, S. (2022). Fatty acid composition of grain- and grass-fed beef and their nutritional value and health implication. Food Science of Animal Resources, 42(1), 18–33. https://doi.org/10.5851/kosfa.2021.e73
- 17https://www.livescience.com/benefits-of-antioxidants
This website goes into detail on 9 benefits of antioxidants:
1. Reduce oxidative stress
2. Support disease prevention
3. Support eye health
4. Aid in brain function
5. Can contribute to mental health improvements
6. Can reduce inflammation
7. Support healthy aging processes
8. Can keep the skin healthy
9. Participate in a healthy gut microbiome - 18Astrup, A., Magkos, F., Bier, D. M., Brenna, J. T., de Oliveira Otto, M. C., Hill, J. O., King, J. C., Mente, A., Ordovas, J. M., Volek, J. S., Yusuf, S., & Krauss, R. M. (2020). Saturated Fats and Health: A reassessment and proposal for food-based recommendations. Journal of the American College of Cardiology, 76(7), 844–857. https://doi.org/10.1016/j.jacc.2020.05.077
- 19de Souza, R. J., Mente, A., Maroleanu, A., Cozma, A. I., Ha, V., Kishibe, T., Uleryk, E., Budylowski, P., Schünemann, H., Beyene, J., & Anand, S. S. (2015). Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: Systematic review and meta-analysis of observational studies. BMJ. https://doi.org/10.1136/bmj.h3978
- 20Froyen, E. (2021). The effects of fat consumption on low-density lipoprotein particle size in healthy individuals: A narrative review. Lipids in Health and Disease, 20(1). https://doi.org/10.1186/s12944-021-01501-0
- 21Ramsden, C. E., Zamora, D., Majchrzak-Hong, S., Faurot, K. R., Broste, S. K., Frantz, R. P., Davis, J. M., Ringel, A., Suchindran, C. M., & Hibbeln, J. R. (2016). Re-evaluation of the traditional diet-heart hypothesis: Analysis of recovered data from Minnesota Coronary Experiment (1968-73). BMJ, i1246. https://doi.org/10.1136/bmj.i1246
- 22Astrup, A., Magkos, F., Bier, D. M., Brenna, J. T., de Oliveira Otto, M. C., Hill, J. O., King, J. C., Mente, A., Ordovas, J. M., Volek, J. S., Yusuf, S., & Krauss, R. M. (2020). Saturated Fats and Health: A reassessment and proposal for food-based recommendations. Journal of the American College of Cardiology, 76(7), 844–857. https://doi.org/10.1016/j.jacc.2020.05.077
- 23Ramsden, C. E., Zamora, D., Majchrzak-Hong, S., Faurot, K. R., Broste, S. K., Frantz, R. P., Davis, J. M., Ringel, A., Suchindran, C. M., & Hibbeln, J. R. (2016). Re-evaluation of the traditional diet-heart hypothesis: Analysis of recovered data from Minnesota Coronary Experiment (1968-73). BMJ, i1246. https://doi.org/10.1136/bmj.i1246
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