Should I Eat the Fat on Pork? Separating Myth from Modern Nutrition

December 13, 2025 •

4 min read

In a 2018 BBC survey, pork fat was ranked among the top ten most nutritious foods in the world, scoring higher than several vegetables. This surprising fact challenges decades of advice that demonized animal fats, leading many to wonder whether eating the fat on pork is actually good for you, or if it's a dangerous health risk.

Quick Summary

Examine the nutritional profile of pork fat, its surprising health benefits when sourced correctly, and the potential risks of overconsumption. Learn how to incorporate high-quality pork fat into your diet while debunking old myths about animal fat and its health effects.

Key Points

Source Matters: High-quality, unprocessed fat from pasture-raised pigs is more nutritious than conventionally sourced or processed alternatives.
Heart-Healthy Fats: Pork fat contains a significant amount of monounsaturated fat, which can help lower LDL cholesterol levels.
Vitamin D Source: Lard from pigs with sun exposure is one of the best natural dietary sources of vitamin D.
Cooking Stability: With a high smoke point, lard is a stable fat for cooking, unlike many processed vegetable oils.
Mindful Moderation: Like any calorie-dense food, pork fat should be consumed in moderation as part of a balanced diet.
Avoid Processed Products: The risks associated with pork, such as high sodium and carcinogens, often stem from processed meats, not the unprocessed fat itself.

The Surprising Nutritional Profile of Pork Fat

For years, nutritional science focused heavily on the saturated fat content of animal products, leading to a blanket recommendation to trim fat from meat. However, a more nuanced understanding of dietary fats has emerged, revealing that the composition of pork fat (lard) is not as one-dimensional as previously thought. While it does contain saturated fats, it is also a rich source of other valuable nutrients, particularly when sourced from pasture-raised pigs.

More Monounsaturated Fat Than You Think

Modern research shows that unprocessed pork fat contains a significant amount of monounsaturated fats, the same type found in heart-healthy olive oil. Monounsaturated fats are known to help lower LDL or 'bad' cholesterol levels, contributing positively to cardiovascular health. The specific monounsaturated fat, oleic acid, is plentiful in pork fat and has been linked to a decreased risk of depression.

A Natural Source of Vitamin D

Pigs that are raised outdoors and have access to sunlight store vitamin D in their fatty tissues, making their rendered fat (lard) an excellent natural dietary source of this critical nutrient. Vitamin D is vital for bone health, immune function, and mood regulation, with deficiencies being common in many populations. In fact, lard from pasture-raised pigs can contain exceptionally high levels of vitamin D, far surpassing that of many plant-based sources.

An Often-Overlooked Nutrient: Choline

Another nutrient found in pork fat is choline, a substance crucial for proper brain function and liver health. Choline helps move cholesterol and fat from the liver, preventing buildup. With low levels of choline linked to a greater risk of heart disease and Alzheimer's, incorporating a good source like lard from quality pigs can be beneficial.

The Role of Saturated Fat and Cooking Stability

While the American Heart Association still recommends limiting saturated fat, the context of its consumption is key. Unlike trans fats found in many processed vegetable oils, unprocessed saturated fat from animals is stable at high temperatures. This means it does not oxidize and form harmful free radicals when used for high-heat cooking like frying or searing.

Risks of Eating Pork Fat

Despite the benefits, it is crucial to understand the potential risks and to practice moderation. Most concerns arise not from the fat itself, but from the animal's diet and processing methods.

Source Matters: Commercially produced, hydrogenated lard is often bleached and filled with chemical preservatives, making it an unhealthy choice. Lard from conventionally raised pigs will also have a different nutritional profile than that from pasture-raised animals.
Processing Risks: Processed pork products like bacon and sausage contain high levels of sodium and are classified as Group 1 carcinogens by the International Agency for Research on Cancer (IARC). The fat in these products is a major concern, but it is the processing that poses the most significant health threat.
Overconsumption: As with any fat, excessive intake of pork fat can lead to high caloric intake, contributing to weight gain. Moderation is vital for maintaining a healthy weight and overall diet.
Improper Cooking: Undercooked pork can harbor harmful bacteria and parasites, though this is a low risk with modern, commercially-raised pork. Always cook pork to a safe internal temperature.

How to Safely Incorporate Pork Fat Into Your Diet

For those who wish to enjoy the flavor and nutritional benefits of pork fat, the key is to choose the right source and prepare it properly. Rendering your own lard at home is the best way to ensure you are getting a pure, unprocessed product.

Steps for Rendering Lard:

Source high-quality fat: Purchase leaf lard or back fat from a trusted butcher, ideally from pasture-raised, organic pigs.
Dice the fat: Cut the fat into small, uniform cubes to ensure even melting.
Slow and low heat: Place the diced fat in a heavy-bottomed pot over very low heat. Adding a splash of water can prevent scorching initially.
Strain and store: As the fat melts, strain the liquid through a fine-mesh sieve or cheesecloth into clean, heatproof jars. The resulting lard will be pure white when cooled.

Comparison of Cooking Fats


Feature	Rendered Pork Lard (Pastured)	Olive Oil (Extra Virgin)	Butter (Grass-fed)	Vegetable Oil (Processed)
Saturated Fat	Lower than beef fat, higher than olive oil	Low	High	Varies, often high in polyunsaturated
Monounsaturated Fat	High (similar to olive oil)	Very High	Moderate	Low to Moderate
Source	Pasture-raised pork fat	Olives	Dairy from grass-fed cows	Various seeds (canola, corn, soy)
Heat Stability	High smoke point, very stable for frying	Lower smoke point, best for low-to-medium heat	Lower smoke point, can burn easily	Often unstable, prone to oxidation
Nutrient Rich	Rich in Vitamin D and Choline	Antioxidants, Vitamin E	Vitamins A, K2, E	Nutrient-poor after processing
Processing	Rendered (can be homemade)	Cold-pressed	Churned	Industrially processed, bleached

Conclusion

In conclusion, the decision of whether to eat the fat on pork is far from a simple 'yes' or 'no' and hinges on several factors, including the source and preparation. High-quality, unprocessed pork fat from pasture-raised animals offers a beneficial profile of monounsaturated fats, vitamin D, and choline, and is a stable fat for high-heat cooking. The historical vilification of pork fat was largely based on outdated science that didn't differentiate between types of fats or sourcing methods. However, it is essential to distinguish between natural, rendered lard and highly processed, sodium-filled products like bacon and sausage. Consuming pork fat in moderation, as part of a balanced diet that emphasizes whole foods, is key. Ultimately, removing the fat from your pork removes a significant source of both flavor and beneficial nutrients. For the health-conscious consumer, seeking out pasture-raised pork and learning to render your own lard is the best path forward to enjoying this culinary tradition safely and nutritiously. For further reading on dietary fats and their health impacts, consult resources like the Cleveland Clinic's breakdown on fats.

Frequently Asked Questions

Pork fat contains both saturated and monounsaturated fats. While excessive saturated fat intake has been linked to higher LDL cholesterol, pork fat's significant monounsaturated content and choline levels can be beneficial for heart and liver health when consumed in moderation. Sourcing and processing are key factors.

The highest quality pork fat comes from pigs that were pasture-raised and had access to sunlight. These animals produce fat rich in vitamin D and other nutrients. Seek out suppliers or butchers that specify this information.

High-quality, rendered lard is a stable, flavorful fat with a higher smoke point than butter, making it suitable for high-heat cooking. It contains more monounsaturated fat than butter and is more stable than many processed vegetable oils, which can be prone to oxidation.

Lard is specifically rendered pork fat, meaning it has been melted down and strained to separate the pure fat from the meat tissue. Pork fat refers to the raw, unrendered fat on the animal, such as from the belly or back.

Yes, pork fat is naturally low in carbohydrates and can be incorporated into a low-carb or keto diet. However, it is very calorie-dense, so moderation is important for overall calorie management.

Processed pork products like bacon and sausage are often high in sodium, additives, and can form carcinogens when cooked at high heat. These are not comparable to unprocessed, rendered pork fat and carry higher health risks.

To render lard at home, slowly melt diced, raw pork fat in a pot over very low heat. Once melted, strain the liquid fat through cheesecloth into a jar. The solid, crispy bits left behind are delicious cracklings.