Is Pork Fat a Healthy Fat? The Surprising Truth About Lard

December 4, 2025 •

4 min read

In a 2018 BBC report, researchers analyzed over 1,000 raw foods and ranked pork fat as the eighth most nutritious food, surprisingly besting many vegetables. This finding has prompted many to ask: is pork fat a healthy fat, or have we been misled by decades of anti-fat messaging?

Quick Summary

This article explores the nutritional content of pork fat, discussing its composition of monounsaturated and saturated fats. It highlights its high smoke point, rich vitamin D and choline content, and offers guidance on incorporating high-quality, unprocessed lard into your cooking for flavor and health benefits.

Key Points

Rich in Monounsaturated Fat: High-quality pork lard contains a large amount of heart-healthy monounsaturated fat, including oleic acid, also found in olive oil.
High in Vitamin D: Lard from pasture-raised pigs is one of the best dietary sources of vitamin D, an essential nutrient for immune function and bone health.
Contains Choline: Pork fat is a good source of choline, a vital nutrient for liver and brain health that many people are deficient in.
High Smoke Point: Lard's high smoke point makes it a stable and safe fat for high-temperature cooking methods like frying and roasting, unlike many vegetable oils.
Sourcing Matters: The health benefits are primarily found in traditionally rendered, unprocessed lard from pasture-raised pigs; hydrogenated commercial versions contain unhealthy trans fats.
Moderate Consumption: As with any fat, pork fat is calorie-dense and should be consumed in moderation as part of a balanced diet.
Flaky Texture for Baking: Properly rendered lard has a neutral flavor and is prized for creating exceptionally flaky pie crusts and pastries.

For many decades, dietary fat was demonized, with animal fats like lard being a primary target. However, modern nutritional science paints a more nuanced picture, revealing that not all fats are created equal, and some traditional fats offer surprising health benefits. The key to understanding if pork fat is a healthy fat lies in examining its specific nutritional makeup and sourcing.

The Breakdown: Monounsaturated vs. Saturated Fats

Pork fat, specifically rendered lard, is often mischaracterized as being predominantly saturated fat. In reality, it contains a more balanced mix of fats, including a high percentage of monounsaturated fats, similar to olive oil. Oleic acid, the same beneficial monounsaturated fatty acid found in olive oil, makes up a significant portion of pork fat's composition.

The Role of Monounsaturated Fats

Monounsaturated fats are considered "heart-healthy" because they can help lower LDL (bad) cholesterol levels and improve overall cardiovascular health. Lard from pasture-raised pigs, in particular, tends to have an even more favorable fatty acid profile. This is a crucial distinction, as the overall balance of fats, rather than just the saturated fat content, determines its health impact.

The Saturated Fat Story

While pork fat does contain saturated fat, the consensus on saturated fats has shifted. Instead of outright banning it, most experts now recommend limiting intake and focusing on quality, unprocessed sources. The saturated fat in lard from healthy, humanely-raised animals is far different from the trans-fats found in processed shortening and other junk foods.

Beyond Fats: Vitamins and Nutrients

Pork fat offers more than just fatty acids. It is a surprising source of several key nutrients, especially when sourced from pasture-raised animals.

A Natural Source of Vitamin D

One of the most remarkable benefits of high-quality pork lard is its high vitamin D content. Unlike plant-based sources, animal-derived vitamin D is highly bioavailable. Lard from pasture-raised pigs can contain significant amounts of this essential nutrient, which is vital for immune function, bone health, and mood regulation.

Choline for Brain Health

Another lesser-known benefit is choline content. Choline is an important nutrient that supports liver and brain function and helps move cholesterol out of the liver. With many people being deficient in choline, incorporating lard can be a delicious way to boost your intake.

Cooking with Lard: High Smoke Point and Flavor

Lard's high smoke point is one of its most practical advantages in the kitchen. Unlike many seed-based vegetable oils that oxidize and become harmful at high temperatures, lard remains stable, making it ideal for high-heat applications like frying, sautéing, and roasting. Furthermore, a common misconception is that rendered lard has a strong pork flavor. In fact, properly rendered lard is neutral in taste, allowing it to enhance the flavor of food without overpowering it. This makes it a perfect fat for achieving flaky pie crusts, crispy fried chicken, and beautifully roasted vegetables.

Comparison of Common Cooking Fats


Fat Type	Predominant Fat	Smoke Point	Flavor Profile	Key Nutrients	Ideal Use	Sourcing Considerations
Pork Lard	Monounsaturated & Saturated	High (375°F/190°C)	Neutral, Rich	Vitamin D, Choline	Frying, Roasting, Baking	Pasture-raised, Unprocessed
Extra Virgin Olive Oil	Monounsaturated	Medium (320°F/160°C)	Fruity, Peppery	Antioxidants	Low-heat Sautéing, Dressings	Cold-pressed
Butter	Saturated	Low (302°F/150°C)	Creamy, Distinct	Vitamin A	Low-heat Cooking, Sauces	Grass-fed for higher quality
Vegetable Shortening	Trans Fats	High	Neutral	None	Baking, Frying	Avoid hydrogenated versions

The Importance of Sourcing

The healthfulness of pork fat depends significantly on the source. Commercially available, hydrogenated lard should be avoided, as it contains harmful trans fats. For optimal health benefits, it is crucial to seek out traditionally rendered lard from pasture-raised pigs, which have a better diet and lifestyle. The quality of the animal's life directly influences the fat's nutrient density and overall fatty acid profile. Pasture-raised pigs that spend time in the sun develop higher levels of vitamin D in their fat.

Conclusion: A Balanced Perspective on Pork Fat

Is pork fat a healthy fat? The answer is not a simple yes or no. For those who choose to eat pork, traditionally rendered lard from pasture-raised pigs can be a nutritious, high-quality cooking fat. Its rich content of monounsaturated fats, vitamin D, and choline, coupled with its high smoke point, makes it a valuable addition to a balanced diet. However, like all fats, it is energy-dense and should be consumed in moderation. The key is to prioritize quality and avoid the processed, hydrogenated versions that dominated shelves for decades. By making informed choices, you can re-evaluate this traditional fat and appreciate its surprising benefits in your kitchen.

For more detailed information on healthy fats and their effects on cardiovascular health, you can consult resources from reputable health organizations like Harvard Health.

: https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

Frequently Asked Questions

Research indicates that pork fat (lard) generally contains a higher proportion of unsaturated fats, including beneficial monounsaturated fats, compared to beef fat (tallow). This gives lard a potential heart-health advantage, though both should be consumed in moderation.

Lard is a naturally occurring animal fat, while traditional vegetable shortening is a man-made, heavily-processed fat that often contains unhealthy trans fats from hydrogenation. While recipes might sometimes use them interchangeably, their nutritional profiles are vastly different.

When properly rendered, high-quality pork fat, or lard, has a very neutral, clean flavor. It won't give your food a 'porky' taste but will instead add richness and a desirable flakiness to baked goods and crispiness to fried foods.

Sourcing is crucial because the quality of the animal's diet and living conditions affects the fat's nutritional composition. Pasture-raised pigs produce fat with higher levels of nutrients like vitamin D. Conventionally raised pork fat, especially commercially processed lard, may contain unhealthy additives and trans fats.

Lard from pasture-raised pigs is one of the richest dietary sources of Vitamin D, which is essential for bone health and immune function. For those with vitamin D deficiency, incorporating this type of lard into their diet can be a meaningful step toward increasing their levels naturally.

Yes, lard has a high smoke point, around 375°F (190°C), making it a stable and safe option for high-heat cooking methods such as frying, sautéing, and roasting. This stability prevents the formation of harmful oxidized compounds.

Both pork fat and olive oil contain significant amounts of monounsaturated fats. However, lard has a higher smoke point, making it better for high-heat cooking. Olive oil, on the other hand, is generally preferred for low-heat cooking and dressings. The primary difference lies in their source (animal vs. plant) and some nutrient content like vitamin D in lard.