Epic source
Energy
896 kcal · 45% DV target
A rendered pig fat prized for its high smoke point and ability to create exceptionally flaky textures in pastry, lard is a dense energy source composed of both saturated and monounsaturated lipids.
Lard is a concentrated source of saturated fat, which major health institutions consistently recommend limiting to reduce the risk of cardiovascular disease .123
Unlike many plant-based oils, lard contains cholesterol, a lipid found only in animal-derived fats .11
While lard is often associated with saturated fat, it also contains significant amounts of monounsaturated fatty acids, which are the same type of fats found in olive oil .11
Replacing saturated fats like lard with polyunsaturated fats (found in vegetable oils, nuts, and seeds) is well-established as a way to lower the risk of heart disease and all-cause mortality .1112
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
896 kcal · 45% DV target
99.5 g · 128% DV target
39.9 g · 199% DV target
Not a benefit — best kept low
0.63 g · Top 5% of fats & oils
8.68 g · Top 4% of fats & oils
1.43 μg · 7% DV target
Seasonality has not been estimated for this ingredient yet.
Prevents rancidity and extends freshness
As a byproduct of the pork industry, its impact is linked to livestock farming efficiency and waste reduction.
In the early 20th century, lard was the primary cooking fat in Western kitchens before being largely displaced by vegetable shortening through aggressive marketing campaigns.