Suet Nutrition Benefits and Facts

Nutritional summary

Suet is a hard animal fat characterized by a high proportion of saturated fatty acids, particularly stearic acid (C18:0) and palmitic acid (C16:0), which contribute to its solid structure at room temperature .
Because it is a solid animal fat, suet has a more significant impact on blood lipid profiles than liquid vegetable oils; a meta-analysis of 60 controlled trials confirms that replacing such fats with unsaturated alternatives improves the ratio of total to HDL cholesterol .
The fatty acid profile of suet can vary based on the animal's diet, with grass-fed sources typically containing higher levels of omega-3 fatty acids and antioxidants compared to grain-fed sources .
Unlike refined seed oils, suet is a minimally processed "real food" fat, though major health institutions like Harvard T.H. Chan School of Public Health emphasize that it is not considered a healthier option than unsaturated oils due to its high saturated fat content .

Interesting fact

The word suet is derived from the Old French 'suet' and Latin 'sebum', which refers to the hard tallow used to make candles as well as food.

Standout nutrients

GREAT

SOURCE

Vitamin E

EPIC

SOURCE

Sum saturated fatty acids

EPIC

SOURCE

Fat

EPIC

SOURCE

Sum trans fatty acids

826

kcal per 100g

Fat86.7g

Carbs11.9g

Fiber0.50g

Sugar0.20g

Fat breakdown

Polyunsat2.20g

Monounsat30.4g

Saturated49.9g

Trans4.00g

Seasonality

Not available

Diet

Gluten FreeDairy FreeKetoPaleo

Sustainability

Heavier footprint

As a byproduct of beef or mutton production, it shares the high environmental footprint of ruminant livestock.

Confidencehigh

Storage

Refrigerate

1–2 weeks

Fresh suet spoils quickly; shredded suet with flour lasts longer

Freeze

6–12 months

Freezes exceptionally well due to low water content

Flavour

Data & Sources

Harmonized from 1 validated source

McCance & Widdowson

1 contributing source food

Claim citations

Fatty Acid Composition of Grain- and Grass-Fed Beef and Their Nutritional Value and Health Implication - PMC

[2]pmc.ncbi.nlm.nih.gov

Beef tallow not a healthier option than seed oils | Harvard T.H. Chan School of Public Health

[9]hsph.harvard.edu

A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef - PMC

[10]pmc.ncbi.nlm.nih.gov

Effects of oils and solid fats on blood lipids - PMC - NIH

[11]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

15.0

Version

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