Can Animal Fat Be Eaten? The Truth About Lard, Tallow, and Health

November 9, 2025 •

3 min read

In 2018, the BBC controversially listed pork fat in its top 100 most nutritious foods, challenging decades of negative messaging. This shift prompts many to wonder: can animal fat be eaten, and is it a healthy dietary choice?

Quick Summary

The modern view on animal fat challenges past dietary warnings. Quality fats like lard and tallow offer nutrients and stability for high-heat cooking, but sourcing and moderation are key to managing health impacts.

Key Points

Modern View: Contemporary science offers a more nuanced perspective on animal fat, challenging the blanket condemnation prevalent in the mid-20th century.
Lard vs. Tallow: Lard is rendered pork fat, ideal for flaky baked goods, while tallow is rendered beef fat, best for high-heat frying due to its higher smoke point.
Nutrient Rich: Quality animal fats are a source of fat-soluble vitamins (A, D, E, K) and beneficial fatty acids, especially when from pasture-raised animals.
Sourcing Matters: The healthfulness of animal fat is heavily dependent on the animal's diet and living conditions; pasture-raised sources offer superior nutritional profiles.
Moderate Consumption: While not inherently unhealthy, excessive consumption of any fat, including animal fat, should be balanced within a varied and nutritious diet.
High-Heat Stability: Animal fats have high smoke points and are more stable during high-temperature cooking compared to many vegetable oils, reducing the formation of harmful compounds.

A Culinary History: From Staple to Scapegoat

For millennia, animal fats were a dietary cornerstone in kitchens worldwide. Before the industrial revolution made other fats widely available, rendered fats like lard and tallow were standard for cooking. However, in the mid-20th century, a focus on low-fat diets led to animal fats being sidelined. Only recently has a re-evaluation of dietary fats allowed for a more balanced perspective.

The Resurgence of Traditional Animal Fats

Today, rendered animal fats are experiencing a culinary revival. Two common types are lard and tallow.

Lard: Rendered pork fat, known for its soft texture and mild flavor. Leaf lard from around the pig's kidneys is excellent for baking flaky pastries.
Tallow: Rendered beef fat (or from other ruminants), known for its firmer consistency and a richer, beefier flavor. Its higher smoke point makes it suitable for deep frying and roasting.

Flavor, Texture, and Nutritional Differences


Feature	Lard (Pork Fat)	Tallow (Beef Fat)
Source	Pigs	Cattle, sheep, or bison
Flavor	Mild and neutral, especially leaf lard	Rich and savory, with a distinct beefy undertone
Texture	Softer and creamier at room temperature	Firmer, more brittle, like solid butter
Smoke Point	Around 375°F (190°C)	Around 400°F (205°C)
Primary Use	Baking (for flaky crusts), sautéing	High-heat frying, roasting, searing
Nutrients	Good source of Vitamin D (pasture-raised) and monounsaturated fats	Rich in Vitamins A, D, E, K, and CLA (grass-fed)

The Health and Nutrition Debate

The question of whether animal fat can be eaten healthily is complex.

The Benefits of High-Quality Animal Fats

When sourced from healthy animals, animal fats offer advantages:

Essential Nutrients: They provide fat-soluble vitamins A, D, E, and K.
Beneficial Fatty Acids: They contain monounsaturated fats and beneficial omega-3s, especially from grass-fed animals. Pasture-raised fat is higher in conjugated linoleic acid (CLA), linked to benefits.
Improved Cooking Stability: Animal fats are more stable at high temperatures than some vegetable oils due to their saturated fat content. This reduces the risk of creating harmful byproducts during cooking.

The Risks and Importance of Moderation

Health organizations still advise caution regarding excessive animal fat intake.

Saturated Fat Concerns: A diet very high in saturated fats can raise LDL cholesterol for some, increasing heart disease risk. The impact varies.
Source and Additives: Quality is paramount. Conventionally farmed fat may accumulate toxins. Processed lards may contain unhealthy additives.

The Key to Healthy Consumption: Quality and Balance

Whether animal fat can be eaten healthily depends heavily on sourcing and consumption. The key is balance and prioritizing high-quality options.

Choose rendered fats from pasture-raised or grass-fed animals to maximize beneficial nutrients.
Use animal fats in moderation as part of a varied, nutrient-dense diet.
Leverage their high smoke points for cooking.

This approach allows enjoyment of animal fats' flavor and properties while managing health considerations. For further information, resources like the Mayo Clinic Press offer insight(https://mcpress.mayoclinic.org/nutrition-fitness/what-is-beef-tallow-is-it-good-for-me/).

Conclusion: A Balanced Perspective on Animal Fats

The idea that all animal fat is unhealthy is outdated. Modern understanding acknowledges benefits of high-quality animal fats, especially from pasture-raised sources. By choosing rendered fats like lard and tallow from ethically raised animals and consuming them in moderation, individuals can enjoy their flavor and properties while gaining nutrients. However, excessive intake, particularly from conventional sources, still carries risks. A balanced approach focusing on overall dietary quality is prudent.

Frequently Asked Questions

Not necessarily. While high in saturated fats, modern science shows these fats are not as harmful as once believed, especially compared to trans fats. The health impact depends on overall diet quality and the source of the fat.

Lard is rendered pork fat, prized for baking due to its soft texture and mild flavor. Tallow is rendered beef fat, which is firmer with a more savory, beefy flavor, making it ideal for frying and high-heat cooking.

Bacon grease is primarily monounsaturated fat, and a small amount can be used in moderation. Concerns are often associated with the nitrates and sodium in bacon itself, rather than the fat, but sourcing and overall diet are key.

It depends on the type. Quality animal fats from pasture-raised animals can offer more fat-soluble vitamins and CLA than many vegetable oils. However, some processed vegetable oils are highly unstable when heated, while others, like olive oil, have proven benefits.

Yes. Rendered animal fats like tallow and lard have high smoke points, making them very stable and suitable for high-heat cooking methods like frying and roasting without breaking down into harmful free radicals.

Yes, pasture-raised animal fat is generally considered superior. It has been shown to contain higher levels of beneficial nutrients like CLA and a healthier omega-3 to omega-6 ratio.

You can use rendered animal fats for frying vegetables, searing meat, or in baking for flaky pastries. Start by collecting and storing the rendered fat from cooking bacon or beef, or purchase high-quality lard or tallow.