Calories in Tallow: Nutrition Facts & Serving Sizes
Per 1 cup (205g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One tablespoon of tallow (13g) contains about 116 calories and 12.8g of pure fat, with zero protein, zero carbs, and zero sugar. Per 100g, tallow delivers 902 calories and 100g of fat, placing it among the most calorie-dense foods you can use in the kitchen. Tallow is rendered beef fat, a traditional cooking fat that has made a comeback in carnivore, keto, and ancestral eating circles. The fat profile breaks down to 49.8g saturated fat, 41.8g monounsaturated fat, and 4g polyunsaturated fat per 100g. It also contains 109mg of cholesterol per 100g. Tallow has a high smoke point around 400 to 420°F, making it suitable for high-heat cooking like searing steaks or frying. It contains small amounts of vitamin E (2.7mg per 100g) and vitamin D (0.7mcg per 100g). For anyone cooking in bulk or doing carnivore, tallow is a traditional fat source with a rich flavor that holds up well under heat.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (13g) | 115.5 | 0g | 0g | 12.8g | 0g |
| 1 cup (205g) | 1849.1 | 0g | 0g | 205g | 0g |
| 100g | 902 | 0g | 0g | 100g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 902 | 45% |
| Protein | 0g | |
| Total Fat | 100g | 128% |
| Saturated Fat | 49.8g | 249% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 0mg | |
| Cholesterol | 109mg | 36% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 49.8g | 17% |
| Cholesterol | 109mg | 36% |
| Vitamin D | 0.7mcg | 3% |
| Selenium | 0.2mcg | 0% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Tallow
Tallow is a traditional animal fat that was used as a primary cooking fat for centuries before being displaced by vegetable oils. It has regained attention in the context of carnivore and ketogenic diets.
The monounsaturated fat content is notable at 41.8g per 100g. Monounsaturated fats are the same class of fats found in olive oil and avocado oil, associated with cardiovascular support and improved cholesterol profiles. Tallow's fat makeup is actually closer to olive oil than to many people expect: more than half of its fat is unsaturated.
Tallow contains fat-soluble vitamins including vitamin E (2.7mg per 100g) and vitamin D (0.7mcg per 100g), which are present because they are stored in the fat of the animal. Grass-fed beef tallow tends to have higher levels of these fat-soluble vitamins compared to grain-fed sources.
For high-heat cooking, tallow has a practical advantage: its high smoke point (400 to 420°F) means it is stable under the temperatures required for searing steaks or frying, where many unsaturated oils can break down and produce harmful compounds. For anyone who cooks frequently and wants a fat that handles heat well without falling apart, tallow is a functional choice.
Dietary Considerations
Tallow is suitable for carnivore, keto, paleo, and Whole30 diets. It is naturally free of carbs, sugar, and protein, making it a pure fat source that fits any zero-carb or low-carb eating approach. It is not suitable for vegetarian or vegan diets. Tallow is dairy-free and gluten-free, so those with lactose intolerance or celiac disease can use it without issue. For weight loss, tallow is very calorie-dense at 902 calories per 100g, so portions must be measured carefully. One tablespoon adds about 116 calories, which is manageable, but free-pouring can add several hundred calories quickly. It is best used as a cooking fat rather than consumed in large quantities.
Daily Intake (100g)
100g of tallow provides 45% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in tallow?
One tablespoon of tallow (about 13g) contains approximately 116 calories. Per 100g, tallow has 902 calories. It is 100% fat with zero protein and zero carbs.
Is tallow good for weight loss?
Tallow is not ideal for weight loss in large amounts because it is extremely calorie-dense at 902 calories per 100g. However, used as a measured cooking fat (one tablespoon at 116 calories), it can fit within a calorie budget. The fat content does help with satiety on low-carb and keto diets.
How much protein in tallow?
Tallow contains zero protein. It is pure rendered fat. All your protein needs to come from other foods in your meal.
Is tallow keto-friendly?
Yes, tallow is one of the most keto-friendly cooking fats available. It has zero carbs and is pure fat, making it ideal for hitting fat macros on a ketogenic diet. Its high smoke point also makes it practical for cooking the high-fat, high-protein meals typical of keto eating.
How does tallow compare to lard?
Tallow is rendered beef fat while lard is rendered pork fat. Both have approximately 902 calories per 100g. Tallow has a slightly higher saturated fat content (49.8g vs 39.2g per 100g) while lard has more monounsaturated fat (45.1g vs 41.8g). Both have similar cooking properties and are used interchangeably in many recipes.
What is tallow used for in cooking?
Tallow is used for searing steaks, frying potatoes, roasting vegetables, and as a general high-heat cooking fat. Its smoke point of 400 to 420°F makes it more heat-stable than butter (300 to 350°F) and comparable to refined coconut oil. It gives foods a rich, beefy flavor that works particularly well with red meats and root vegetables.
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