Tallow Nutritional Value
Tallow mostly contains saturated animal fat, but it contains unsaturated fats too. The breakdown of fats in tallow is about 45 to 50% saturated fat, 42 to 50% monounsaturated fat, and 4% polyunsaturated fat.
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The exact amount of each kind of fat depends on the specific animal source. The following table shows the nutrients in 100 grams of beef tallow [6]:
Calories (kcal) | 902 |
Fat (g) |
100 |
Protein (g) |
0 |
Carbohydrates (g) |
0 |
Fiber (g) |
0 |
Sugar (g) |
0 |
Cholesterol (mg) |
109 |
Comparing suet vs. tallow, we can see that tallow has more fat and cholesterol. Also, the rendering process affects its texture, which results in differences between these fat sources.
What Are The Differences Between Suet and Tallow?
- Suet is derived from the fat surrounding organs like kidneys, while tallow is produced by rendering fat without containing any bits of tissues.
- Tallow has a white to yellowish-white color, while suet looks grainy and opaque [7].
- Tallow melts sooner than suet.
- Suet has a higher proportion of saturated fats, resulting in a firmer texture. Tallow contains more unsaturated fats, giving it a softer texture [8].
- Suet has a rich, meaty flavor. In contrast, tallow has a milder taste, often described as nutty or buttery.
These differences in appearance, melting points, fat composition, and flavor lead to different uses for these two sources of fat.
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How Is Suet Usually Used?
- Pastry Production and Traditional Puddings: Suet is often used in pastry recipes, such as traditional British puddings. Its solid and firm texture helps create a flaky and tender crust.
- Dumplings and Biscuits: Suet can be added to the dough and provide richness and texture for dumplings and biscuits [9].
- Stuffings: Suet can provide flavor and moisture to stuffings for roasts and poultry [10].
- Bird Feed: It is used in bird feed and provides a high-energy source for birds, especially during colder months when they require more calories [11].
- Deep Frying: In some recipes, suet is used for deep frying due to its high smoke point and providing a unique flavor for fried foods [12].
American Heart Association:
"While suet and tallow are traditional cooking fats with a long history of use, it's important to consider their high saturated fat content. Diets high in saturated fats have been linked to increased LDL cholesterol levels and a higher risk of heart disease."
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How Do You Use Tallow?
- Food: Tallow is used as an ingredient in the production of shortening and is a key component of the Native American food pemmican. Traditionally, tallow with a smoke point of 249 °C has been the preferred choice for deep frying in major fast-food chains like McDonald's, before the shift to pure vegetable oil in 1990 [13].
- Greaves: Greaves, or cracklings, constitute the matter leftover from rendering. They are often pressed into cakes and utilized as animal feed, particularly for dogs and hogs, or as fish bait.
- Candles: Historically, tallow was used as a cheaper alternative to wax varieties in making molded candles and tallow dips.
- Industry: Tallow is used in various industrial processes, such as serving as a flux for soldering [14].
- Textiles: In textile manufacturing, mutton tallow is widely utilized as a starch, lubricant, and softener. It provides necessary strength and lubrication in pretreatment processes like sizing and enhancing the quality of finished products [15].
Both suet and tallow are mainly used in cooking and have similar nutritional profiles, but can we use any of them instead of the other?
Tallow and Suet Can Replace Each Other in Many Recipes
- Suet and tallow can be used as substitutes for each other, but there are some considerations. They both have a rich and savory flavor, but they differ in texture and moisture.
- Before replacing suet and tallow with each other, you should check how your chosen fat can be used in the recipe. For example, in baking, the solid texture of suet is essential for pastries, so tallow may not be a good substitute.
- However, suet can be used as a substitute for tallow in traditional dishes like puddings, pies, or pastry recipes.
- Suet has a higher water content than tallow, so you need to adjust the other ingredients to get the desired consistency in the recipe.
- Tallow can be used as a substitute for suet in certain recipes, especially if the recipe needs melted or rendered suet. However, tallow has a different texture and composition, so the final result may vary.
Learn More: Ghee vs. Tallow: From Cooking to Skincare
Summary
Comparing suet vs. tallow, we can say that both suet and tallow are rich sources of fat and have a quite similar nutrient profile. But their main difference is their texture and moisture.
So, if you’re on a high-fat and low-carb diet like Keto and Carnivore, you can use these fat sources in your diet.