Is Lard Bad For You? Separating Myth from Modern Science

November 13, 2025 •

3 min read

In 2018, the BBC listed pork fat among the top ten most nutritious foods, sparking a reevaluation of this long-demonized ingredient. For decades, conventional wisdom warned that lard was bad for you, associating it with heart disease and high cholesterol due to its saturated fat content. However, emerging research and a growing real-food movement suggest this perspective may be outdated and overly simplistic.

Quick Summary

Examining the modern nutritional profile of lard, including its fat composition, vitamin content, and high smoke point. Exploring why high-quality, minimally processed lard is viewed differently than historically vilified versions. Comparing its health aspects to other common cooking fats like butter and vegetable oils to provide a balanced understanding.

Key Points

Modern Perspective: Traditionally rendered, pasture-raised lard is no longer universally viewed as an unhealthy fat, challenging decades of conventional wisdom.
Balanced Fat Profile: Lard contains a mix of saturated and monounsaturated fats, with monounsaturated fat (like oleic acid) making up over 50% of its content.
Rich in Nutrients: Lard, especially from pasture-raised pigs, is an excellent natural source of Vitamin D, which is crucial for bone health and immune function.
High Smoke Point: Due to its high smoke point, lard is stable and safe for high-heat cooking methods like frying and roasting, unlike many processed vegetable oils.
Quality Matters: The key distinction is between high-quality, minimally processed lard and cheaper, hydrogenated supermarket versions that contain harmful trans fats.
Moderation is Key: Like all dietary fats, the health benefits of lard are maximized when consumed in moderation as part of a balanced, whole-foods diet.

Reevaluating the 'Saturated Fat' Problem

For years, saturated fat was a nutritional villain, and since lard is a source of saturated fat, it was cast in a negative light. However, the conversation around saturated fats has evolved significantly. While it is important to consume all types of fat in moderation, the simplistic 'all saturated fat is bad' narrative is being challenged by researchers. The source and type of fat matter greatly, and modern dietary science points to a more complex picture than originally believed.

The Balanced Fatty Acid Profile of Lard

Contrary to popular belief, lard is not exclusively saturated fat. A single tablespoon of lard contains a nearly balanced ratio of fats, with approximately 40% saturated fat and over 50% heart-healthy monounsaturated fat. The majority of the monounsaturated fat in lard is oleic acid, the same beneficial fatty acid found in olive oil. Furthermore, high-quality, pasture-raised lard can contain beneficial omega-3 fatty acids, an anti-inflammatory fat.

Not All Lard is Created Equal

The health implications of lard depend heavily on its source and processing. There is a significant difference between traditionally rendered lard from pasture-raised pigs and the heavily processed, hydrogenated lard found on some supermarket shelves.

Types of Lard and Their Health Differences:

Traditionally Rendered Lard: Made by slowly melting down pork fat, this minimal processing preserves the fat's integrity and nutritional benefits. When sourced from pasture-raised pigs, it can contain significant amounts of Vitamin D and has no artificial trans fats.
Hydrogenated Lard: This version is chemically altered to increase shelf-life, often containing artificial trans fats, which are widely recognized as detrimental to health.

Culinary Advantages and Nutrient Density

Beyond its fat profile, high-quality lard offers several advantages in the kitchen. It has a high smoke point, around 375°F (190°C), making it stable for high-heat cooking like frying and sautéing without oxidizing and creating free radicals. Lard is also valued in baking for creating flaky, tender pastries that are difficult to achieve with other fats. Additionally, lard from pasture-raised animals is a significant dietary source of Vitamin D, a nutrient vital for bone health, immune function, and mood regulation.

Lard vs. Other Common Cooking Fats

To put lard's nutritional profile into perspective, here is a comparison with other common fats:


Feature	Lard (Pasture-Raised)	Butter (Grass-Fed)	Olive Oil (Extra Virgin)	Vegetable Shortening (Hydrogenated)
Fat Profile	~40% Sat, >50% Mono	~65% Sat, ~32% Mono	~14% Sat, ~77% Mono	High Sat & Trans Fats
Processing	Minimally processed (rendered)	Minimally processed	Minimally processed	Heavily processed
Trans Fat	0g (natural trans fats negligible)	Negligible natural trans fats	0g	High levels of artificial trans fats
Smoke Point	High (375°F/190°C)	Low (~302°F/150°C)	Med-Low (~375°F/190°C)	High, but unhealthy
Vitamin D	Excellent Source	Some	No	No
Ideal Use	Frying, Roasting, Baking	Flavoring, Lower-heat cooking	Dressings, Low-heat sautéing	Unhealthy option to avoid

Conclusion

The question of whether is lard bad for you is not a simple yes or no, but rather depends on the type of lard and the context of your diet. Modern nutritional science suggests that high-quality, traditionally rendered lard from pasture-raised pigs is a healthy, natural fat with a balanced fatty acid profile and a high smoke point. It is a far cry from the highly processed, hydrogenated versions that were historically vilified and are genuinely unhealthy. When consumed in moderation as part of a balanced, whole-food diet, quality lard can be a nutritious and flavorful addition to cooking and baking. Focusing on the source and processing of your fats is more important than demonizing an entire category of food. As with any fat, balance is key to achieving good health.

Common Myths About Lard

Myth: All saturated fat is bad. While high intake of saturated fat has historically been linked to heart disease, modern science offers a more nuanced view, suggesting the type of saturated fat and overall dietary pattern are more critical.
Myth: Lard is the same as vegetable shortening. Lard is a natural animal fat, whereas most vegetable shortening is heavily processed and hydrogenated, containing unhealthy trans fats.
Myth: Lard tastes like pork. Properly rendered, high-quality lard has a very mild, neutral flavor that doesn't impart a strong pork taste to dishes.

For more information on nutrition science, the National Institutes of Health (NIH) provides a wealth of information on various studies and health topics.

Frequently Asked Questions

Yes, from a nutritional standpoint, pure lard contains less saturated fat and more monounsaturated fat than butter. It also has a higher smoke point, making it a better choice for high-heat cooking.

The main fat in lard is monounsaturated fat, primarily oleic acid, which is the same type of healthy fat found in olive oil.

High-quality, traditionally rendered lard does not contain artificial trans fats. However, many mass-produced, commercially available lards are hydrogenated and can contain these unhealthy fats.

While lard does contain some saturated fat, modern nutritional science shows the overall dietary pattern is more important for cholesterol levels than a single food source. The monounsaturated fats in lard can actually be beneficial for heart health when consumed in moderation.

Lard is excellent for high-heat cooking such as frying and roasting due to its high smoke point. It is also prized in baking for creating incredibly flaky pie crusts and tender pastries.

Lard's bad reputation was primarily due to the demonization of saturated fats in the mid-20th century. During this time, industrial vegetable shortenings with added trans fats were marketed as healthier alternatives, despite their harmful effects.

Leaf lard is rendered from the fat around the pig's kidneys and is considered the highest grade of lard due to its neutral flavor and fine texture. Nutritionally, it is very similar to other high-quality lards but is especially prized for baking.