In recent years, there has been a growing interest in natural, whole-food-based diets that incorporate healthy fats. As a result, many people have turned to cooking with traditional fats like beef tallow and coconut oil. But which one is better?
In this article, we’ll take a closer look at beef tallow vs coconut oil, exploring their benefits, flavor profiles, and cooking applications, to help you determine which one is the right fit for your diet and lifestyle.
Comparing beef tallow vs coconut oil
| Beef tallow | Coconut oil, Virgin/Unrefined | Coconut oil, Refined | |
| Solid or Liquid? | Solid | Semi solid | Semi solid |
| Smoke Point (Fahrenheit) | 400 degrees | 350 degrees | 400 degrees |
| Primary Fat | Saturated | Saturated | Saturated |
| Taste | Beefy | Coconutty | Neutral |
| Good for Cooking… | Raw, low heat, moderate heat | Raw, low heat, moderate heat | Raw, low heat, moderate heat |
| Allergens | Mammalian meat allergy (MMA) | Coconut, tree nut | Coconut, tree nut |
| Gluten-free? | Yes | Yes | Yes |
| Keto? | Yes | Yes | Yes |
| Paleo? | Yes | Yes | No |
| Vegan? | No | Yes | Yes |
Differences between beef tallow and coconut oil
Beef tallow is made from rendered beef fat, while coconut oil is extracted from the meat of coconuts. So, beef tallow is an animal-based product, and coconut oil is plant-based. However, tallow is dairy-free, making it a good alternative to butter.
Beef tallow is made by cooking down beef fat until it melts and then separating the liquid fat from any solids and impurities. On the other hand, coconut oil is extracted by pressing the meat of the coconut, and then separating the oil from the flesh.Â
Beef tallow is great because it has a high smoke point, meaning it won’t break down as easily as coconut oil, so it can be used for high-heat cooking, whereas coconut oil is better for low-heat cooking and baking.
Virgin/unrefined vs refined coconut oil
When it comes to coconut oil, there are two main types – virgin/unrefined and refined.
Virgin coconut oil is made by pressing fresh coconut meat, whereas refined coconut oil is made from dried coconut meat that has been treated with chemicals and high heat to extract the oil.
The refining process removes impurities, resulting in a more neutral flavor and higher smoke point. However, it also removes some of the nutrients and antioxidants present in unrefined coconut oil. So, if you want a more natural coconut flavor and more nutrients, go for unrefined/virgin coconut oil. If you need a neutral-tasting oil with a higher smoke point, go for refined coconut oil.
Baking and cooking with beef tallow vs coconut oil
Beef tallow has a high smoke point of around 400°F, making it ideal for high-temperature cooking methods such as frying, roasting, and sautéing. It’s great for creating a crispy coating on roasted potatoes! It also adds a rich and savory flavor to dishes.
On the other hand, coconut oil has a lower smoke point of around 350°F (unrefined), so it’s better for low-temperature cooking methods such as baking, stir-frying, and gentle sautéing. It can taste like coconuts (unrefined) or be more neutral (refined).
Beef tallow is great for savory baked goods such as biscuits and meat pies, whereas coconut oil is a great option for pie crusts and cookies. Coconut oil can also be used as a substitute for butter in most baking recipes.
Can beef tallow and coconut oil be substituted for each other?
You can swap beef tallow and coconut oil in a 1:1 ratio for cooking and baking. It may sound weird, but beef tallow can actually make great flaky baked goods such as pastries or pie crusts. The two can also be used interchangeably to sauté veggies, fry eggs, and for all of your cooking needs, but you may need to adjust the cooking temperature to make sure you don’t burn your coconut oil!
Nutrition: Beef tallow vs coconut oil
Beef tallow is high in saturated fat and is a good source of vitamins E, K, and D. It also contains small amounts of antioxidants. However, due to its high saturated fat content, it’s important to consume beef tallow in moderation.
Coconut oil is also high in saturated fat but is also rich in medium-chain triglycerides (MCTs), which are easily digested and can be used as a quick source of energy. It’s also a good source of lauric acid, which has antimicrobial and anti-inflammatory properties.
| Per tablespoon (15mL) | Beef tallow | Coconut oil, Virgin/Unrefined | Coconut oil, Refined |
| Calories | 115 | 120 | 120 |
| Polyunsaturated | 0.5 g | 0 g | 1 g |
| Monounsaturated | 5.4 g | 1 g | 1 g |
| Saturated | 6.4 g | 13 g | 12 g |
| Trans | 0 g | 0 g | 0 g |
| Total Fat | 12.8 g | 14 g | 14 g |
| Cholesterol | 14 mg | 0 | 0 |
The primary fat source is bolded.
How to store beef tallow and coconut oil
Both beef tallow and coconut oil can last a long time. Beef tallow can be stored in an airtight container and kept in the fridge for up to a year. You can also freeze it for even longer storage (up to 2 years). When it’s time to use it, simply scoop out the desired amount and let it come to room temperature before using.
Coconut oil can be stored at room temperature or in the fridge. Either way, it will last around 2 years. Over time, coconut oil may start to solidify or become cloudy, but this is normal and doesn’t affect its quality or taste.
Beef tallow vs coconut oil: Which is better
After comparing the benefits and drawbacks of beef tallow and coconut oil, I have to say that coconut oil is the winner for me. Although beef tallow contains beneficial vitamins and minerals, I feel I can get the same results by using a high-quality coconut oil. It’s MCTs and lauric acid, plus the coconut flavor are major reasons why I love using coconut oil for a range of uses – beyond just cooking and baking!
FAQs
It depends on the type of oil and the amount consumed. Beef tallow is high in saturated fat, which can increase cholesterol levels when consumed in excess. However, it does contain beneficial vitamins and minerals like vitamin E, making it a healthier option than some highly processed oils.
Yes, in some cases you can substitute tallow with coconut oil, but it’s important to consider the recipe and cooking method. Coconut oil works well in recipes that require a solid fat, while tallow can add a richer flavor to dishes that require a higher smoke point.
It depends on personal preference and dietary needs. Coconut oil is a plant-based fat that contains beneficial medium-chain triglycerides, while animal fats like beef tallow contain beneficial vitamins and minerals. However, both types of fat can be part of a healthy diet when consumed in moderation.
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