What oils can I use on a carnivore diet? An in-depth guide to proper fats

October 23, 2025 •

3 min read

For those following a carnivore diet, where a significant portion of energy comes directly from fat, selecting the right cooking medium is crucial for success. So, what oils can I use on a carnivore diet while staying true to its core principles of eliminating plant-based foods? This guide explores the most suitable animal-based options and explains why most vegetable oils are strictly off-limits.

Quick Summary

This guide details the appropriate animal-based cooking fats, such as tallow, lard, and ghee, for the carnivore diet. It also clarifies the strict restrictions against seed oils and provides context on the debate surrounding less-common plant-derived fats like olive oil for more flexible approaches.

Key Points

Prioritize Animal Fats: The most compatible fats for a carnivore diet are animal-derived, such as tallow, lard, and ghee, as they align with the diet's core principles.
Avoid All Seed Oils: Processed vegetable and seed oils like canola, sunflower, and soybean are strictly off-limits due to their inflammatory omega-6 content and industrial processing.
High-Heat Cooking Choices: Beef tallow and ghee are excellent for high-temperature cooking like searing and frying due to their stable nature and high smoke points.
Consider Dairy Tolerance: Butter and ghee are good choices, but individuals with lactose or casein sensitivities may prefer ghee, as the milk solids are removed during processing.
Sourcing is Key: The quality of the animal's diet influences the nutrient profile of its fat, making grass-fed tallow and pasture-raised lard the superior choices.
Plant Fats are Conditional: Less-strict carnivores might use avocado or olive oil in moderation, but these are not animal-based and should be used cautiously, especially since some products are adulterated with cheaper oils.

The Foundational Fats: Prioritizing Animal-Based Options

Adhering to the carnivore diet's core principle of consuming only animal products means focusing on animal fats and dairy (if tolerated) for cooking. These fats, primarily saturated and monounsaturated, are more stable for cooking at high temperatures compared to many vegetable oils. They also provide essential fat-soluble vitamins and can offer anti-inflammatory benefits, particularly when sourced from grass-fed or pasture-raised animals.

Beef Tallow

Tallow, rendered beef fat, is a popular choice for its high smoke point (around 400°F/204°C), making it suitable for searing, frying, and roasting. It has a distinct savory, beefy flavor and may contain beneficial compounds like CLA, especially from grass-fed sources. It can be purchased or rendered at home.

Pork Lard

Lard is rendered pork fat with a slightly lower smoke point (around 370°F/188°C) and a milder, more neutral flavor. This makes it a versatile fat for various cooking methods. Pasture-raised lard can be a natural source of vitamin D.

Ghee and Butter

Butter and ghee (clarified butter) are often included by those on the carnivore diet who tolerate dairy. Ghee, made by removing milk solids, is lactose- and casein-free with a nutty flavor and a very high smoke point, ideal for high-heat cooking. Butter is suitable for lower temperatures. Grass-fed options offer higher levels of beneficial fatty acids.

The Forbidden Fats: Why Seed Oils are Out

Seed oils and processed vegetable oils are generally prohibited on the carnivore diet. These include oils such as canola, sunflower, and soybean. Their high omega-6 fatty acid content can contribute to inflammation, and their industrial processing can damage the fats and lead to oxidation. Additionally, they are less stable under heat and may form harmful compounds when cooked.

The Gray Area: Navigating Plant-Based Fats

Some individuals following a less strict carnivore or a 'primal' approach may consider certain plant-based oils, although this is a debated topic within the community.

Avocado Oil and Extra Virgin Olive Oil

Avocado oil and extra virgin olive oil are sometimes included for their monounsaturated fat content. Avocado oil has a high smoke point and is versatile for cooking, while extra virgin olive oil is better for lower temperatures. It's important to choose high-quality brands due to potential adulteration. Animal fats remain the preferred and more consistent choice for most.

Comparison of Approved Cooking Fats


Feature	Beef Tallow	Pork Lard	Ghee (Clarified Butter)
Source	Rendered beef fat (suet)	Rendered pork fat	Clarified butter (milk solids removed)
Smoke Point	High (~400°F/204°C)	Medium-High (~370°F/188°C)	Very High (~450-485°F/232-252°C)
Flavor	Rich, beefy, savory	Mild, neutral	Nutty, rich, buttery
Best For	High-heat searing, frying, roasting	General cooking, baking	High-heat cooking, dairy-sensitive individuals
Nutrients	CLA, Vitamins A, D, E, K	Vitamin D (pastured), Monounsaturated fats	Vitamins A, D, E, K2

Sourcing Matters: Quality Over Quantity

The source of animal fats significantly impacts their nutritional value. Fats from grass-fed and pasture-raised animals generally contain higher levels of beneficial compounds like omega-3s and CLA, and more vitamins, compared to fats from grain-fed animals. Prioritizing high-quality, ethically sourced animal fats is recommended for maximum nutritional benefits. You can find more information on sourcing and the differences between tallow and lard from resources like US Wellness Meats.

Conclusion: Back to Basics for Optimal Fat Intake

When considering what oils can be used on a carnivore diet, the focus should be on high-quality, animal-derived fats. Tallow, lard, ghee, and butter (if tolerated) are the most compatible options, providing nutritional value and suitability for various cooking methods. Strict adherence means avoiding all plant-based oils. For a more flexible approach, carefully sourced avocado or olive oil might be used in moderation, but they should not replace animal fats. Choosing the right fats is essential for a successful and enjoyable carnivore diet.

Frequently Asked Questions

No, processed vegetable and seed oils are not allowed on a carnivore diet. They are high in omega-6 fatty acids and often undergo industrial processing that can damage the fats.

A strict carnivore diet excludes all plant products, including olive oil. Some more flexible versions may permit its use for low-temperature cooking, but animal fats are generally preferred.

Beef tallow and ghee (clarified butter) are the best options for high-heat cooking. They have high smoke points and are stable under heat.

Ghee is the superior choice for carnivores, especially for those with dairy sensitivities. While butter is acceptable if tolerated, ghee has had the milk solids (lactose and casein) removed, making it more easily digestible for some.

The nutritional profile of animal fat is affected by the animal's diet. Fats from grass-fed and pasture-raised animals typically contain more beneficial fatty acids like CLA and fat-soluble vitamins compared to those from grain-fed animals.

Yes, many carnivore dieters render their own fat. Tallow can be rendered from beef suet and lard from pork fat, providing a cost-effective and high-quality cooking fat.

Yes, rendered fats from other animals, such as duck fat and schmaltz (chicken fat), are perfectly acceptable and can add variety to your cooking.