scored 20/100
Lard is rendered pig fat composed primarily of monounsaturated and saturated fats, with a high smoke point suitable for cooking and baking. It provides fat-soluble vitamins and choline, supporting cellular function.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 20.
Less a 2.0 anti-nutrient penalty (high saturated fat).
Lard, the rendered fat from pork, has been a dietary staple across cultures for centuries. Contrary to mid-20th century dietary guidance, modern nutritional science recognizes lard's complex fatty acid profile more favorably. Per 100g, lard contains 45.1g monounsaturated fat (similar to olive oil's anti-inflammatory profile), 39.2g saturated fat, and 11.2g polyunsaturated fat. Notably, lard provides 49.7mg of choline per 100g, an essential nutrient critical for cognitive function, liver health, and methylation cycles—often deficient in Western diets. The fat-soluble vitamins it contains, including vitamin E and vitamin D precursors, support antioxidant defense and calcium metabolism. Lard's smoke point (~370°F/190°C) makes it more heat-stable than many seed oils, potentially reducing the formation of oxidative byproducts during cooking. For longevity-focused nutrition, the key distinction is lard's fatty acid balance and micronutrient density compared to refined seed oils. Quality matters significantly; pasture-raised pork lard contains superior nutritional profiles and lower inflammatory marker ratios. Lard should be used judiciously as part of a calorie-controlled diet, as it remains calorie-dense at 902 kcal per 100g.
Choline serves as a precursor for acetylcholine neurotransmitter and supports methylation pathways essential for DNA synthesis and cellular repair; adequate intake is associated with improved memory and reduced cognitive decline
Monounsaturated fats improve lipid profiles by reducing LDL oxidation while maintaining HDL cholesterol, potentially decreasing atherosclerosis risk when saturated fat intake is balanced
Lard's higher smoke point (370°F) compared to seed oils minimizes formation of advanced glycation end products and lipid peroxides when used for cooking, reducing dietary sources of oxidative compounds
Dietary fat is essential for absorption of vitamins A, D, E, and K; lard's fat content facilitates nutrient bioavailability when consumed with vitamin-rich vegetables and legumes
As a pure fat source with zero carbohydrates, lard can be consumed at any time. However, including it in mixed meals (with protein and complex carbs) optimizes nutrient absorption and satiety. Cooking with lard is appropriate throughout the day.
Breaks a fast
While technically compatible with fasting, consuming lard breaks a fast by triggering insulin and digestive processes. Better used in fed states with complete meals.
Per 100 g of the default form. Bars show how much higher or lower lard is than the average across 10 peer foods in this category. Green means a favorable direction; amber means the opposite.
Lard is classified as a oils & fats. Lard is rendered pig fat composed primarily of monounsaturated and saturated fats, with a high smoke point suitable for cooking and baking.
Lard scores 20/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Vitamin E, Zinc, Selenium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 14 g serving provides about 0 g of protein (~0% of the 50 g daily value).
Not really. A 14 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
Yes — it fits comfortably in most keto plans. A 14 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
Best any time of day. As a pure fat source with zero carbohydrates, lard can be consumed at any time. However, including it in mixed meals (with protein and complex carbs) optimizes nutrient absorption and satiety. Cooking with lard is appropriate throughout the day.
A typical serving is around 14 g (~126 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating lard alongside several other oils & fats sources.
Lard pairs nicely with: Pair with leafy greens (spinach, kale) because fat enhances absorption of fat-soluble vitamins K and beta-carotene; Combine with root vegetables (sweet potato, carrot) in roasting applications because the high smoke point prevents oxidative damage while carotenoids are better absorbed with dietary fat; Use with organ meats (liver, kidney) because lard complements nutrient density and provides fat-soluble vitamin matrix for enhanced absorption of retinol and vitamin D; Pair with legumes (beans, lentils) in traditional preparations because fat slows glucose absorption, reducing postprandial blood sugar spikes.
High saturated fat.
Encyclopedia entries that supply the same signature nutrients lard contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients lardcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.