What is the healthiest animal fat to eat?

January 10, 2026 •

3 min read

In a 2018 BBC Future ranking of the world's most nutritious foods, pork fat, or lard, claimed the eighth spot, surpassing many vegetables. This surprising result highlights a growing interest in understanding what is the healthiest animal fat to eat, challenging decades-old assumptions about saturated fats and their place in a healthy diet.

Quick Summary

An in-depth look at traditional animal fats like pasture-raised lard, grass-fed tallow, and duck fat reveals their unique nutritional profiles and culinary benefits. The best choice depends on your health goals and cooking needs, with sourcing playing a critical role in nutrient density.

Key Points

Sourcing Matters: The health benefits of animal fats like lard and tallow are greatly enhanced when they come from pasture-raised or grass-fed animals, which have better nutrient profiles and more vitamins.
High Smoke Points: Animal fats like beef tallow (400°F+) and lard (375°F) are exceptionally stable for high-heat cooking, making them a safe choice for frying and searing.
Fatty Acid Diversity: Animal fats are not all saturated; duck fat and lard are surprisingly high in heart-healthy monounsaturated fats, similar to olive oil.
Rich in Vitamins: Pasture-raised lard is a potent source of vitamin D, while grass-fed tallow is rich in vitamins A, D, E, and K2, which aid in absorbing fat-soluble vitamins from other foods.
Moderation is Crucial: All fats are calorically dense, and even the healthiest ones should be consumed in moderation as part of a balanced diet to prevent excess calorie intake.
Flavor Enhancement: Beyond health, these traditional fats are prized by chefs for the rich, nuanced flavors they add to both sweet and savory dishes, from crispy roasted potatoes to flaky pastries.

A Traditional Revival: The Return of Animal Fats

For decades, animal fats were demonized and largely replaced by processed vegetable and seed oils due to concerns over saturated fat and heart disease. However, a modern nutritional renaissance is underway, spurred by a re-examination of saturated fat research and a desire for whole, traditional food sources. Today, high-quality animal fats are celebrated for their rich flavor, high smoke points, and valuable nutrient content, especially when sourced from ethically raised animals.

Key Contenders: A Closer Look at Healthy Animal Fats

Three animal fats consistently emerge as top contenders in the healthy cooking conversation: tallow, lard, and duck fat. While all are rendered animal fats, their nutritional composition and culinary applications differ significantly.

Beef Tallow: The High-Heat Champion

Derived from rendered beef fat, tallow is prized for its high smoke point (around 400°F / 205°C) and neutral flavor when properly rendered, making it ideal for high-heat cooking like frying and searing. Grass-fed tallow offers additional benefits, including conjugated linoleic acid (CLA), fat-soluble vitamins A, D, E, and K2, and a beneficial mix of saturated and monounsaturated fats like stearic and oleic acids.

Pork Lard: The Nutrient Powerhouse for Baking

Lard, from rendered pork fat, is excellent for baking, creating flaky pastries. Pasture-raised lard provides nutritional advantages, being a good source of vitamin D due to the pigs' sun exposure. It also contains a high amount of monounsaturated fatty acids, similar to olive oil, and provides choline, important for brain function.

Duck Fat: The Gourmet's Gold

Known for creating crispy food like potatoes, duck fat is rich in flavor. Nutritionally, it's high in monounsaturated fats, similar to olive oil, making it beneficial for heart health. It has a high smoke point suitable for high-temperature cooking and imparts a unique, earthy flavor to dishes.

Comparison Table: Tallow vs. Lard vs. Duck Fat


Feature	Grass-Fed Tallow	Pasture-Raised Lard	Duck Fat
Primary Fatty Acid	Saturated (stearic acid) & Monounsaturated (oleic acid)	Monounsaturated (oleic acid)	Monounsaturated
Key Nutrients	CLA, Vitamins A, D, E, K2	Vitamin D, Choline	Oleic acid, Linoleic acid
Smoke Point	High (400°F+)	High (375°F)	High (375°F+)
Best For...	Frying, searing, roasting, pan-searing	Baking, pastries, roasting vegetables	Roasting potatoes, sautéing, frying
Flavor Profile	Mild, beefy	Subtle, neutral	Rich, earthy

How to Choose the Right Animal Fat

Choosing the best animal fat depends on your cooking needs and health goals. Tallow is great for high-heat cooking due to its smoke point and nutrients. Lard is excellent for baking and offers vitamin D when from pasture-raised pigs. Duck fat adds rich flavor, particularly to roasted vegetables and potatoes. Always prioritize fats from grass-fed and pasture-raised animals for the best nutrient profile.

Conclusion: Sourcing and Balance are Key

Determining what is the healthiest animal fat to eat involves considering context and quality. High-quality fats from sources like grass-fed beef tallow, pasture-raised pork lard, and duck fat provide distinct nutritional benefits and culinary uses. Including these fats in moderation as part of a balanced diet focused on whole foods is key. Opting for fats from healthy, ethically raised animals provides the most nutritious and flavorful options, reflecting traditional practices of using the entire animal. For additional insights on dietary fats and healthy cooking oils, explore resources such as the Cleveland Clinic.(https://health.clevelandclinic.org/how-to-choose-and-use-healthy-cooking-oils).

Frequently Asked Questions

Yes, beef tallow is considered a healthy fat when consumed in moderation, especially if it's from grass-fed cattle. It is a good source of fat-soluble vitamins and conjugated linoleic acid (CLA), and its high smoke point makes it excellent for high-heat cooking.

Compared to butter, pasture-raised lard has less saturated fat and more monounsaturated fat, along with a significantly higher potential for vitamin D content from sun-exposed pigs, making it a strong contender for the healthier option.

For achieving incredibly crispy, flavorful potatoes, duck fat is often considered the best choice. Its rich, earthy flavor and high smoke point allow it to create a superior crust.

While both are versatile cooking fats with high smoke points, their flavor profiles differ. Tallow has a more beefy flavor, while lard is subtler and more neutral. Lard is particularly favored for baking flaky pastries, while tallow excels in frying.

Naturally occurring animal fats like tallow, lard, and duck fat contain beneficial trans-fats like conjugated linoleic acid (CLA). However, avoid hydrogenated commercial lard, which contains harmful industrial trans-fats.

Yes, fats from grass-fed and pasture-raised animals offer superior nutrition. They typically have a healthier fatty acid profile, higher levels of fat-soluble vitamins, and beneficial compounds like CLA compared to fat from conventionally raised animals.

Rendered animal fats like tallow and lard are shelf-stable for months in a cool pantry, but refrigeration can extend their freshness for up to a year. For long-term storage, freezing is also an option.

Similar to duck fat, goose fat is praised for its high content of monounsaturated fatty acids and has a relatively low proportion of saturated fats compared to butter. It has a high smoke point and is excellent for roasting.