a plate of creamy lard with the words "is lard bad for you?"

Is Lard Bad For You? Unveiling The Truth About Pig Fat

Lard, traditionally used in a myriad of recipes, has long been debated in health circles. Is lard bad for you, or does it offer hidden health benefits? Historically, lard, or pork fat, was a staple in cooking, from frying to baking.

However, its popularity waned with the rise of vegetable oils and concerns over saturated fats. Recent discussions bring lard back into the spotlight, challenging old beliefs.

Perhaps the real question is not “Is lard bad for you?” but instead “Are highly-processed man-made oils bad for you?”. We’ve been eating animal fats for millennia, so maybe a little common sense is needed?

This article delves into the heart of the matter, examining whether lard is a healthy fat or a dietary villain, and how it compares to other fats like olive oil, coconut oil, and butter.


  • Historical Shifts: Lard’s popularity has fluctuated, once essential in kitchens but later declined with health concerns.
  • What is Lard?: Rendered pork fat valued for its flavor and cooking properties.
  • Nutritional Profile: Contains a balanced mix of saturated and monounsaturated fats, and is a source of Vitamin D and K2.
  • Health Perspective: Modern research questions the stigma around saturated fats, highlighting lard’s potential benefits.
  • Fat Composition: Lard offers a mix of fats, including a notable amount of monounsaturated fats.
  • Comparative Analysis: Lard vs. other fats shows it has a healthier profile than often perceived, particularly compared to vegetable oils and shortening.
  • Cooking Benefits: High smoke point and neutral flavor make lard superior for frying and baking.
  • Dietary Flexibility: Serves as a dairy-free alternative with a rich texture for various recipes.
  • Quality Matters: Opt for minimally processed, pasture-raised lard to avoid trans fats and maximize health benefits.
  • Myth-Busting: Lard’s bad reputation is challenged by its nutritional value and the misunderstanding of fat health impacts.

Understanding Lard

Lard has been a staple in kitchens for centuries, but its reputation has seen dramatic shifts. Let’s explore lard’s journey, understanding its essence and historical significance.

The Rise and Fall of Lard’s Popularity

Lard’s story is a fascinating tale of rise and fall. Once a king in kitchens, alongside tallow, lard was the go-to cooking fat for generations. Renowned for its role in creating tender pie crusts and crispy fried chicken, it was a favorite among many cooks.

However, the 20th century brought a tide of change. With the advent of vegetable shortening and increasing concerns about heart health, lard’s popularity plummeted.

It gained a bad rap, linked unfairly to health issues, leading to its decline in many households.

What Exactly is Lard?

Lard is simply rendered pork fat, a traditional cooking fat cherished for its versatility and flavor. It’s obtained by heating pork fat slowly until it liquefies, a process that separates the fat from meat and water.

Lard can range from being minimally processed, like leaf lard prized for its purity and neutral flavor, to more commercially processed variants.

Rich in both saturated and monounsaturated fats, lard has been a cornerstone in various cuisines, lauded for its high smoke point and ability to add depth and texture to foods.

Nutritional Profile of Lard

Exploring lard’s nutritional profile reveals intriguing facts. Contrary to its bad rap, lard possesses a unique blend of fats and nutrients, which might offer some unexpected health benefits.

Fats and Fatty Acids in Lard

Lard is rich in both saturated and monounsaturated fats, striking a balance often overlooked. It contains less saturated fat than butter but more than olive oil.

The primary monounsaturated fat in lard is oleic acid, which in mainstream understanding, is known for supporting heart health and reducing cholesterol levels.

Lard’s fat composition makes it stable at high temperatures, making it an ideal choice for frying and baking, ensuring foods retain their natural taste without absorbing excess grease.

The same saturated fat element in lard that makes it stable is why it’s in a solid state at room temperature and less prone to oxidization during cooking – which can not be said for vegetable and seed oils.

Moreover, lard contains no trans fats, unlike many vegetable-shortening products, making it a healthier option for cooking.

Here’s a breakdown of nutrients in lard per tablespoon (approximately 12.8 grams):

Total Fat12.8 grams
Saturated Fat5.0 grams
Monounsaturated Fat5.8 grams
Polyunsaturated Fat1.4 grams
Omega-3 Fatty Acids0.1 grams
Omega-6 Fatty Acids1.3 grams
Trans Fat0 grams
Protein0 grams

Vitamin D3 and Other Nutrients in Lard

Lard is a surprising source of Vitamin D, particularly important for those with limited sun exposure. Pasture-raised pigs yield lard that’s higher in Vitamin D, making it a noteworthy source of this essential nutrient.

Lard offers a good source of vitamin K2, especially when derived from pasture-raised pigs. Vitamin K2 is more bioavailable than K1, found in green vegetables, and may have significant cardiovascular benefits.

However, it’s important to note that the exact nutritional content can vary depending on how the pigs were raised.

a close of up a cute pig

Health Benefits of Lard: Is Lard Bad For You?

These days, lard is bunched in with the bad saturated animal fats that we should steer well clear of – but is that valid advice?

Let’s delve into its potential health benefits, particularly focusing on heart health, cooking advantages, and bone health.

Polyunsaturated, Monounsaturated & Saturated Fats

Polyunsaturated, Monounsaturated & Saturated Fats are the 3 fats found in lard and other foods in varying amounts. Here are the ratios of lard along with other fats:

Fat/Oil TypePolyunsaturated Fat (%)Monounsaturated Fat (%)Saturated Fat (%)
Crisco (Vegetable Shortening)28.0045.0025.00
Canola Oil33.0062.007.00
Olive Oil11.0073.0014.00
Coconut Oil2.006.0087.00

As you can see from the above, there are some interesting numbers. This is where I get confused about the advice of limiting saturated fats such as those from animals and increasing our fats from plants.

Lard, which has been vilified, has decent levels of unsaturated fat alongside saturated. With unsaturated fat being pushed as heart-healthy, lard has plenty to offer.

However, for me, the shocker here is coconut oil. Coconut oil has the highest level of saturated fat known to humans, yet there are no health warnings given to this plant-based fat.

I believe our understanding of what fats are good and bad is not clear and more nuanced than we’re led to believe. We’ve been eating lard for many years, long before man-made oils and before our heart disease epidemic.

Make your own conclusions of that.

The Significance of High Smoke Points in Cooking

The high smoke point of lard, higher than many vegetable oils, makes it an excellent choice for frying and baking. Cooking fats with high smoke points, like lard, don’t break down at high temperatures, reducing the risk of releasing harmful free radicals.

This stability makes lard a preferred fat source for frying foods like fried chicken, ensuring they’re cooked evenly without absorbing unhealthy oxidized fats.

For many cooks, lard is the secret ingredient for achieving the perfect texture in various dishes.

Lard and Bone Health

Lard’s high content of vitamin D, especially in lard from pasture-raised pigs, makes it beneficial for bone health. Vitamin D plays a crucial role in calcium absorption and bone density.

With most people not getting enough sunlight for adequate vitamin D production, cooking with lard can be a valuable dietary addition.

A tablespoon of lard from free-range pigs can provide a significant amount of vitamin D, contributing to stronger bones and overall health.

Lard in Cooking

Lard’s versatility in cooking is noteworthy. It enhances flavors and textures in various dishes, proving its culinary worth beyond traditional uses.

a lump of lard in a cast iron pan

Culinary Uses of Lard

Lard has been a secret ingredient in kitchens for ages, especially valued for its ability to create flaky pie crusts and perfectly crispy fried chicken.

Its neutral flavor makes it ideal for baking, as it doesn’t overpower the taste of baked goods. Lard is also excellent for frying, thanks to its high smoke point, ensuring foods like fried chicken come out crispy, not greasy.

Many cooks prefer lard for roasting vegetables, as it imparts a subtle, pleasing taste, enhancing the natural flavors of the foods.

Lard as a Dairy-Free Alternative

For those avoiding dairy, lard is an excellent alternative to butter. Its versatility in baking and cooking makes it suitable for a wide range of recipes, from pie crusts to roasted vegetables.

Lard provides the same rich texture as butter, making it ideal for people with dairy sensitivities or those following a dairy-free diet.

Its use in traditional pastry recipes demonstrates its ability to replicate the texture and consistency that dairy fats usually provide.

Choosing High-Quality Lard

Selecting high-quality lard is key to maximizing its health benefits and culinary potential. Look for minimally processed, leaf lard, which is considered the purest form.

This type of lard is typically obtained from the area around the pig’s kidneys and is renowned for its neutral flavor and high quality. For the healthiest option, seek out lard from pasture-raised pigs, as it tends to have more vitamin D and a better fatty acid profile.

Farmers markets and specialty food stores are often the best bet for finding high-quality, minimally processed lard.

A word of warning on hydrogenated lard – many store-bought lards are fully or partially hydrogenated. This is a process that makes fats normally soft or liquid at room temperature into solid and extends their shelf life.

This process results in some of the fats transforming into trans fats – which are fats you need to steer clear of. There are studies that prove that trans fats are associated with an increased risk of heart disease.

A tub of Armour partially hydrogenated lard

Common Misconceptions and Concerns

Lard often carries a stigma based on outdated information. Let’s clear up common misconceptions and address concerns to understand its place in a modern diet.

Debunking Lard Myths

One prevalent myth is that lard is laden with bad fats, contributing to heart disease. Contrary to this belief, lard contains a significant amount of monounsaturated fats, similar to olive oil, known for its heart-healthy properties.

Moreover, lard has zero trans fats, unlike some vegetable shortenings. This misconception stems from a general misunderstanding of lard’s fat composition and its effects on health, overshadowing the benefits of cooking with lard and its role in a balanced diet.

Understanding Processed vs. Traditional Lard

The distinction between processed and traditional lard is crucial. Processed lard, often found in grocery stores, may be hydrogenated to extend shelf life, introducing unhealthy trans fats.

In contrast, traditional, minimally processed lard, especially from pasture-raised pigs, retains its natural properties, including healthy fats and vitamins.

This type of lard, known as leaf lard, is the best choice for those looking to incorporate lard into their diet without the adverse effects associated with hydrogenation.


Lard’s journey from kitchen staple to dietary villain and back towards acceptance underscores the evolving understanding of fats in our diet.

Dispelling the myths around lard, particularly regarding its saturated fat and cholesterol content, reveals its potential as part of a healthy diet.

Whether used for frying, baking, or as a dairy-free alternative, lard offers culinary versatility and health benefits, especially when chosen from high-quality, minimally processed sources.

The way I look at this is what would we have eaten 10,000 years ago and beyond? The first highly processed food was made around 10,000 years ago… bread.

Before that what would have been available? It certainly wouldn’t have been man-made highly-processed fats and oils. If animal fats were good then, surely they’re good now… something to think about.

If this has piqued your interest in animal fats, I’ve written plenty around both lard and tallow whether it’s dietary or for skin care – take a look.

And that’s it… have a nutritious day!

FAQs: Is Lard Bad For You?

Why is lard so unhealthy?

Lard has been deemed unhealthy mainly due to its saturated fat content, which was thought to increase heart disease risk. However, recent studies suggest it may be healthier than once believed, especially in moderation.

Is lard worse for you than butter?

Lard and butter have different fat compositions; lard contains less saturated fat and more monounsaturated fat than butter, making it potentially healthier for heart health when used in moderation.

Does lard clog arteries?

The belief that lard clogs arteries stems from its saturated fat. However, recent research challenges the direct link between dietary saturated fat and heart disease, suggesting moderation is key.

Which is healthier lard or Crisco?

Lard is generally considered healthier than Crisco because it is a natural animal fat containing no trans fats, whereas Crisco, a vegetable shortening, may contain partially hydrogenated oils contributing to trans fat content.

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