You may have heard seed oils get demonized on social media, and that you should be loading up on alternative fat sources instead. And while it can be confusing to determine whether seed oils really are that bad for you (they aren’t), this health craze has led to some swapping them out for beef tallow, a.k.a. rendered beef fat. But is beef tallow actually healthier? Here’s what you need to know.

Fats 101

Dietary fats can be confusing as some types of fat promote health, while others (in excess) can contribute to heart disease and other chronic illnesses including obesity and certain types of cancer.

While a gram of any type of fat contains the same number of calories, structurally they are different and found in different food sources. Mono and polyunsaturated fats are found predominantly in plant-based foods (and some in fish). Saturated fats are found in animal-based foods as well as tropical plant-based oils like coconut and palm oil.

It is well substantiated by plenty of scientific evidence that a diet high in saturated fat can increase “bad” cholesterol, contributing to heart disease. The American Heart Association suggests limiting saturated fat into to 6-percent or less of total caloric intake, which comes out to no more than 120 calories on a 2000-calorie diet. When you replace saturated fat with mono and polyunsaturated sources, heart disease risk can be reduced.

In the oil debate, two types of polyunsaturated components (a.k.a. “fatty acids”) have been getting lots of attention. Omega-3 and omega-6 fatty acids must be obtained from the diet and work together in the body. You need them both for a variety of functions including growth, cell membrane structure, circulation, brain health, immune function and inflammatory pathways. The American diet tends to be higher in omega-6 fats, while many fall short of taking in enough omega-3s since it is more limited in the food supply.

This has led to swirling misconceptions that omega-6 fats from seed oils cause harmful inflammation and oils extracted from seeds such as canola and sunflower are detrimental to health. However, there is research to support that this conclusion is not entirely accurate, which then calls into question the dubious health advice to eliminate seed oils from your diet entirely circulating on social media.

Cutting back on nutrient-void foods that also happen to contain seed oils is good common sense, but intentionally avoiding all seed oils may limit your intake of beneficial fats. One of the most popular swaps for seed oils is using beef tallow which can cause a significant spike in saturated fat.

So, should you swap out seed oil for beef tallow?

To provide comparison, here are the nutritional profiles of a seed oil (canola), avocado oil and beef tallow. They all contain combinations of various fats but are often categorized by what type of fat is highest.

• Canola oil (1 tablespoon): 124 Calories; 14g Total Fat (9g Monounsaturated Fat; 4g Polyunsaturated Fat; 1g Saturated Fat)
• Avocado oil (1 tablespoon): 120 Calories; 13.5g Total Fat (9.6g Monounsaturated Fat; 1.8g Polyunsaturated Fat; 1.6g Saturated Fat)
• Beef Tallow (1 tablespoon): 115 Calories; 13g Total Fat (5.4g Monounsaturated Fat; 1.2g Polyunsaturated Fat; 6.4g Saturated Fat)

Just by the numbers, the answer seems clear. No, you shouldn’t swap out seed oils entirely for beef tallow. Swapping in beef tallow to replace any type of unsaturated fat will increase saturated fat intake, which can be detrimental to heart health. Given that the American Heart Association reports that in the United States, nearly half of all adults, approximately 121.5 million, have some form of cardiovascular disease (CVD), this swap can be detrimental to many.

Bottom Line: Limiting your overall intake of saturated fat from any food is imperative for heart health. Although this swap may be gaining popularity, it’s not a healthier one.

Related Content:

Are Seed Oils Bad for You?

You Should Be Fibermeeting, Not Fibermaxxing

6 Best Dutch Ovens of 2025, Tested and Reviewed