How bad is lard for health? Separating myth from fact

January 12, 2026 •

3 min read

For decades, lard has been demonized as an unhealthy fat, largely due to its high saturated fat content. However, modern nutritional science is revealing a more nuanced picture, suggesting that the question of how bad is lard for health depends on the type, quality, and how it is used in cooking.

Quick Summary

This article explores the health impacts of lard, comparing its nutritional profile to alternatives like butter and vegetable oils. It discusses the importance of sourcing, highlights its benefits and drawbacks, and provides context for how it fits into a balanced diet.

Key Points

Less Saturated Fat Than Butter: Lard contains less saturated fat than an equal amount of butter and has a more favorable fatty acid profile.
Good Source of Monounsaturated Fat: Nearly half of lard is monounsaturated fat, similar to that found in olive oil and beneficial for heart health.
High Smoke Point: Lard is stable at high temperatures, making it a safer option for frying and roasting compared to many less stable vegetable oils that can oxidize.
Avoid Hydrogenated Versions: The unhealthiest forms of lard are commercially processed, hydrogenated versions that contain artificial trans fats; always opt for fresh, traditionally rendered lard.
Quality Matters: The health benefits of lard, including Vitamin D content, are maximized when it comes from pasture-raised pigs with a natural diet.
Context is Key: Lard should be used in moderation as part of a balanced diet, not as the sole source of dietary fat.

The Revival of Lard: From Kitchen Staple to Health Concern

For generations, lard was a prized cooking fat, celebrated for creating flaky pastries, crispy fried foods, and adding rich flavor to dishes. Its high-profile fall from grace in the mid-20th century was largely driven by the rise of mass-produced vegetable oils and hydrogenated shortenings, coupled with a growing fear of saturated fat. Today, as home cooks and chefs alike re-embrace traditional cooking methods and question the industrial food chain, lard is experiencing a resurgence. But is this fatty revival a healthy choice?

Deconstructing Lard's Nutritional Profile

Lard is rendered pig fat, and its healthiness is a complex topic that requires a closer look at its fatty acid composition. The idea that it is exclusively saturated fat is a misconception. In fact, lard contains a significant percentage of heart-healthy monounsaturated fats.

Monounsaturated Fats (MUFAs): Lard contains about 45-50% monounsaturated fat, the same type of fat found in olive oil. This includes oleic acid, which is linked to lowering "bad" LDL cholesterol and raising "good" HDL cholesterol.
Saturated Fats (SFAs): With about 40% saturated fat, lard has less saturated fat than butter, which can be over 50%. Some of the saturated fat in lard is stearic acid, which has been shown to have a neutral effect on cholesterol levels.
Polyunsaturated Fats (PUFAs): Lard contains a small percentage of polyunsaturated fats, including omega-3 and omega-6 fatty acids.
Vitamins and Nutrients: Pasture-raised lard can be a surprisingly good source of Vitamin D, a nutrient vital for bone health and immune function that is hard to get from food.

The Critical Role of Sourcing and Processing

The health implications of lard are not a one-size-fits-all matter and depend heavily on how it is made and the animal's diet.

Pasture-Raised vs. Conventionally-Raised: The nutritional content of lard, particularly its vitamin and omega-3 content, is superior when sourced from pasture-raised pigs compared to conventionally-raised pigs fed grain and soy. Pasture-raised animals produce a more holistically balanced fat.
Rendered vs. Processed: The healthiest lard is fresh, traditionally rendered, and free from additives. Conversely, many commercial, shelf-stable lards were historically treated with hydrogenated fats and preservatives to increase shelf life. These hydrogenated fats are the trans fats that pose the highest health risks. Always check the ingredients list to avoid partially hydrogenated oils.

Comparing Lard to Other Common Cooking Fats

Understanding how lard stacks up against other fats can help inform your choices.


Feature	Lard	Butter	Olive Oil	Vegetable Shortening
Saturated Fat	Lower than butter, higher than olive oil (~40%)	High (~51%)	Low (~14%)	High; may contain harmful trans fats
Monounsaturated Fat	High (~45%)	Low (~21%)	Very High (~73%)	Low
Smoke Point	High (~375°F / 190°C), stable for frying	Low (~302°F / 150°C), burns easily	Medium (~375°F / 190°C), prone to oxidation	Very High, but highly processed
Processing	Minimally processed (rendered) when homemade or sourced well	Processed dairy product	Minimally processed when Extra Virgin	Highly processed and hydrogenated
Trans Fats	None in pure, unhydrogenated versions	None	None	May contain partially hydrogenated oil

Potential Health Risks and Moderation

While the modern view of lard is more favorable than decades past, it is not a health panacea and must be consumed in moderation as part of a balanced diet. The saturated fat content, though lower than butter, is still a factor to consider for those with cardiovascular concerns. The potential health risks are linked to overconsumption, not moderate use. The overall quality of a person's diet and lifestyle plays a much larger role than a single ingredient.

Conclusion: Is Lard a Healthy Fat?

The answer is not a simple yes or no, but a definitive "it depends." Unprocessed, high-quality lard, particularly from pasture-raised pigs, can be a valuable and flavorful cooking fat. Its high monounsaturated fat content and stability at high temperatures make it a healthier choice for frying and baking than highly processed alternatives like hydrogenated vegetable shortening. However, its use still requires moderation due to its saturated fat content, especially when compared to plant-based options like olive oil. In the end, focusing on a balanced intake of diverse, minimally processed foods is the most effective strategy for long-term health, and quality lard can certainly play a part in that approach. For more information on healthy fats, consider visiting the American Heart Association website.

Frequently Asked Questions

Yes, in many ways. A tablespoon of lard has less saturated fat and more heart-healthy monounsaturated fat than a tablespoon of butter. Lard also has a higher smoke point, making it more suitable for high-heat cooking.

The healthiest lard is fresh, traditionally rendered lard from pasture-raised pigs. This type is minimally processed, free of trans fats, and higher in beneficial nutrients like Vitamin D.

Pure, traditionally rendered lard does not contain trans fats. However, some commercially available, shelf-stable lards have historically been hydrogenated, which creates trans fats. Always check the ingredients list to ensure there are no 'partially hydrogenated oils'.

While lard contains saturated fat, which has been linked to increased cholesterol, modern research shows the effect is less severe than previously believed, and some of its saturated fats have a neutral impact. The overall diet, not a single fat source, determines cholesterol levels.

Unlike many vegetable oils which are high in omega-6 fatty acids that can promote inflammation when imbalanced, lard has a lower omega-6 content. When used appropriately, particularly from pasture-raised sources, it is less likely to contribute to inflammation.

Use lard in moderation for specific cooking tasks like baking flaky pastries or high-heat frying, where its high smoke point provides stability. Pair it with a variety of other fats, especially monounsaturated-rich oils like olive oil, in your overall diet.

Lard offers different nutritional benefits. High-quality lard contains fat-soluble vitamins like Vitamin D, which are absent in many vegetable oils. Vegetable oils are higher in polyunsaturated fats, but can oxidize at high temperatures. A balance of different, minimally processed fats is ideal.