Is Lard a Good Source of Vitamin D? Separating Fact from Farming

October 25, 2025 •

3 min read

According to the Weston A. Price Foundation, lard from pasture-raised pigs can contain a remarkable 1100 IU of vitamin D per tablespoon, making it a surprisingly potent dietary source. This challenges the common perception and raises the question: Is lard a good source of vitamin D? The answer is more nuanced than a simple yes or no, depending largely on the animal's living conditions.

Quick Summary

Lard's vitamin D content depends on how the pigs were raised. Pasture-raised pork fat provides high levels of bioavailable vitamin D, stored from sun exposure, unlike conventionally farmed lard. The quality of lard and its vitamin D potency are directly linked to the animal's environment.

Key Points

Pasture-Raised vs. Conventional: The vitamin D content in lard is entirely dependent on whether the pigs were raised outdoors on pasture with sun exposure.
High-Potency Source: Lard from pigs with adequate sun exposure can be a very potent source of vitamin D, with some studies showing over 1000 IU per tablespoon.
Nutrient-Dense Fat: High-quality lard also provides beneficial monounsaturated fats and choline, supporting heart and liver health.
Sourcing is Key: To ensure maximum nutritional value and avoid harmful additives, always choose lard sourced from regenerative or pasture-raised farms.
Versatile Cooking Fat: With its high smoke point and neutral flavor when rendered properly, lard is a versatile fat for frying, sautéing, and baking.
Bioavailable Vitamin D: The vitamin D in lard is fat-soluble and readily absorbed by the body, making it a highly effective dietary source.

The Critical Role of Pasture-Raising

For lard to contain significant amounts of vitamin D, the pigs must be raised outdoors with access to sunshine. Just like humans, pigs produce vitamin D in their skin when exposed to ultraviolet B (UVB) light. This fat-soluble vitamin is then stored in the fatty tissues, which is the source of lard. Pasture-raised pigs, who spend time rooting and foraging in the open air, naturally accumulate much higher levels of this nutrient than their conventionally raised counterparts.

Conversely, pigs in concentrated animal feeding operations (CAFOs) are housed indoors and do not receive the necessary sun exposure. As a result, the lard derived from these animals contains very little, if any, vitamin D. This crucial difference in animal husbandry is the single most important factor determining the nutritional value of the final product. Therefore, for individuals seeking to boost their vitamin D intake through lard, sourcing from regenerative or pasture-based farms is essential.

The Nutritional Profile of High-Quality Lard

Beyond its potential for vitamin D, high-quality, pasture-raised lard offers several other nutritional benefits. It is a stable cooking fat with a high smoke point (around 375°F or 190°C), making it ideal for high-heat applications like frying, sautéing, and roasting without oxidizing. Lard's fatty acid profile is also noteworthy. It contains a high percentage of monounsaturated fats, similar to olive oil, which are beneficial for heart health. Lard also contains choline, an important nutrient for liver function and brain health.

Lard vs. Other Vitamin D Sources

It's useful to compare the vitamin D content of high-quality lard with other well-known sources. While sunshine is a primary source for many, diet is critical, especially during winter months or for those with limited sun exposure.


Source	Serving Size	Approximate Vitamin D (IU)	Notes
Pasture-Raised Lard	1 tbsp	~1,000–1,100	Potent, naturally occurring, and fat-soluble.
Cod Liver Oil	1 tbsp	~1,360	Excellent source, also provides omega-3s.
Wild-Caught Salmon	3.5 oz	~556–924	Varies by species and origin.
UV-Exposed Mushrooms	1 cup (cremini)	~1,100	Vegan/vegetarian source, contains D2.
Fortified Milk	1 cup	~120	Commonly fortified, check labels.
Egg Yolks (Pastured)	1 large	~41+	Varies with hen's diet and sun exposure.
Sunlight Exposure	20-30 mins	~100–200	Not a dietary source, can be inconsistent.

How to Incorporate Lard into Your Diet

For those interested in adding high-quality lard to their diet, there are several practical uses:

For baking: Lard is prized for creating exceptionally flaky pie crusts, biscuits, and pastries due to its unique crystal structure.
For frying and sautéing: Its high smoke point makes it excellent for frying chicken, crisping up roasted vegetables, or searing meats.
As a substitute for other fats: In recipes calling for butter or vegetable oil, high-quality lard can often be used as a wholesome, flavorful alternative.

A Note on Quality and Sourcing

As emphasized throughout, the nutritional value of lard is heavily dependent on sourcing. Conventional lard is produced from factory-farmed pigs and often undergoes heavy processing, sometimes with added preservatives like BHA. These conventional products do not contain meaningful levels of vitamin D and are fundamentally different from minimally processed, pasture-raised lard. It is crucial for consumers to source their lard from local, regenerative, or pasture-raised pork producers to ensure they are getting a high-quality, nutrient-dense product.

Conclusion

So, is lard a good source of vitamin D? The definitive answer is that it can be, but only if it comes from pigs that were raised on pasture with ample access to sunlight. Pasture-raised lard offers a potent, natural, and highly bioavailable form of vitamin D, alongside other healthy fats and nutrients. For those looking to increase their dietary intake of this essential vitamin, especially when sun exposure is limited, high-quality lard is a worthy consideration. However, sourcing remains paramount to ensure you're getting the nutritional benefits rather than a highly processed, nutrient-empty product.

This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider before making any changes to your diet.

Frequently Asked Questions

No, only lard from pigs that have been raised outdoors with access to sunlight will contain significant amounts of vitamin D. Conventionally farmed, indoor-raised pigs produce lard with negligible vitamin D content.

Research cited by the Weston A. Price Foundation indicates that pasture-raised lard can contain up to 1100 IU of vitamin D per tablespoon, making it a very rich source.

A tablespoon of pasture-raised lard can provide significantly more vitamin D (over 1000 IU) than a typical 20–30 minute sun exposure (100–200 IU), making it a reliable dietary option.

Lard is more heat-stable than many vegetable oils, which can oxidize and form free radicals at high temperatures. High-quality lard is also less processed and contains beneficial nutrients, making it a healthier choice for high-heat cooking.

Yes, lard's high smoke point and excellent fat profile make it suitable for a wide range of cooking methods, including frying, sautéing, and baking. It creates flaky, tender baked goods.

Leaf lard, from the fat around a pig's kidneys, is prized for its soft texture and neutral flavor, making it ideal for baking. Fatback lard, from the fat along the pig's back, is harder and best for high-heat cooking like frying.

To find high-quality lard, look for local farms, farmers' markets, or specialized online retailers that specifically sell pork from pasture-raised or regenerative-farmed pigs.