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Lard is rendered pork fat, a soft, white cooking fat prized for flaky pie crusts, tender tortillas and crisp fried foods. In USDA data a tablespoon of lard has about 115 calories and 5 grams of saturated fat, and, perhaps surprisingly, more of its fat is monounsaturated than saturated. Lard is still used in many traditional dishes and baked goods. This guide covers what lard is, its USDA nutrition facts, what official guidance says about whether lard is healthy, and how it compares with butter and beef tallow.
Peptide Labs does not sell lard or lard products. This article is general nutrition information, not medical advice.
Key Takeaways
- One tablespoon of lard has about 115 calories and 5.0 grams of saturated fat, 25% of the Daily Value, in USDA data.
- Lard's fat is about 45% monounsaturated, 39% saturated and 11% polyunsaturated.
- Lard has less saturated fat and less cholesterol per tablespoon than butter, but more calories.
- The 2020-2025 Dietary Guidelines list lard among fats high in saturated fat; the 2025-2030 edition does not mention it.
- Lard comes from pigs, so it is not kosher, halal, vegetarian or vegan.
What is lard?
Lard is made by rendering pork fat: heating it gently so the fat melts out, then straining it. Leaf lard, from the soft fat around the pig’s kidneys, is the mildest and is favored for pastry. Lard rendered from back fat or trimmings has more pork flavor and suits savory cooking. Some lard is sold fresh and refrigerated, while other lard is sold shelf-stable at room temperature. Ingredient lists differ, so read the label to see whether anything besides lard has been added, and follow its storage directions.
Because it comes from pigs, lard does not fit kosher, halal, vegetarian or vegan diets. It can also turn up where you might not expect it, such as in some refried beans, tamales, tortillas and pastries, so ask or check labels if you avoid pork.
Lard nutrition per tablespoon
The table uses the USDA FoodData Central SR Legacy entry for lard (FDC 171401), converted to a 1-tablespoon serving of 12.8 grams. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (lard) | Per 1 tbsp (12.8 g) | % Daily Value |
|---|---|---|
| Calories | 115 | Not applicable |
| Total fat | 12.8 g | 16% |
| Saturated fat | 5.0 g | 25% |
| Monounsaturated fat | 5.8 g | Not set |
| Oleic acid (monounsaturated) | 5.3 g | Not set |
| Polyunsaturated fat | 1.4 g | Not set |
| Cholesterol | 12 milligrams | 4% |
| Vitamin D | 0.32 micrograms | 2% |
| Vitamin E | 0.08 milligrams | 1% |
| Vitamin A, vitamin K | 0 | 0% |
| Protein, carbohydrate, sodium | 0 | 0% |
The fat profile is the interesting part. Oleic acid, the same monounsaturated fat that dominates olive oil, is the single largest fatty acid in lard. Lard also carries more polyunsaturated fat than beef tallow or butter, mostly linoleic acid, the omega-6 fat at the center of the seed oil debate. Even so, about two fifths of lard’s fat is saturated, which is why nutrition guidance has grouped it with butter and shortening. USDA lists a small amount of vitamin D in lard, but it is not a meaningful source; our guide to vitamin D foods covers better ones.
Lard vs butter vs tallow vs olive oil
Per tablespoon, using USDA SR Legacy entries:
| Fat (USDA FDC ID) | Calories | Saturated fat (%DV) | Monounsaturated | Polyunsaturated | Cholesterol (%DV) |
|---|---|---|---|---|---|
| Lard (171401), 12.8 g | 115 | 5.0 g (25%) | 5.8 g | 1.4 g | 12 milligrams (4%) |
| Beef tallow (171400), 12.8 g | 115 | 6.4 g (32%) | 5.4 g | 0.5 g | 14 milligrams (5%) |
| Butter, unsalted (173430), 14.2 g | 102 | 7.2 g (36%) | 3.3 g | 0.4 g | 31 milligrams (10%) |
| Olive oil (171413), 13.5 g | 119 | 1.9 g (9%) | 9.8 g | 1.4 g | 0 |
Lard vs butter
Lard is pure fat, while butter is about 81% fat with water and milk solids. That is why lard has more calories per tablespoon but less saturated fat and well under half the cholesterol. Butter brings vitamin A and a dairy flavor; lard brings a neutral or porky taste. In baking, lard’s texture gives very flaky crusts, while butter adds flavor and browning, which is why many bakers mix the two. For a butter-based alternative, see our guide to ghee.
Lard vs tallow
Lard and beef tallow have the same calories, but tallow is firmer, with more saturated fat (about half its fat versus about two fifths for lard) and less polyunsaturated fat. Lard is softer, milder and more common in baking; tallow has a beefier taste and is more often used for frying and roasting.
Is lard healthy? What official guidance says
There are no long-term trials of lard itself, so the answer comes from saturated fat research and dietary guidance:
- Dietary Guidelines 2020-2025: limit saturated fat to less than 10 percent of calories from age 2 by replacing it with unsaturated fats, particularly polyunsaturated fats. The edition named lard alongside butter, shortening and coconut oil as fats high in saturated fat, and suggested cooking with vegetable oil in their place.
- Dietary Guidelines 2025-2030: prioritize oils with essential fatty acids, such as olive oil, with butter or beef tallow listed as other options. Lard is not mentioned. The saturated fat limit of no more than 10% of daily calories stays, and the guidelines say more high-quality research is needed on which types of dietary fats support long-term health.
- American Heart Association: a 2017 presidential advisory found that trials replacing saturated fat with polyunsaturated vegetable oils lowered cardiovascular disease by about 30%, while replacing it with refined carbohydrates and sugars did not. The AHA’s 2021 dietary guidance favors liquid plant oils and minimally processed foods.
- Stearic acid: a 2010 systematic review found stearic acid, about a third of lard’s saturated fat, lowered LDL cholesterol compared with other saturated fats but tended to raise it compared with unsaturated fats.
So is lard healthy? It is a single-ingredient, minimally processed fat with a better fat profile than butter, but it is still a significant source of saturated fat. XX The swap matters too: trading lard for refined carbs is not an improvement, while olive oil, nuts, seeds and fish move a diet toward the unsaturated fats that heart groups favor.
Cooking with lard
- Pastry and biscuits: cold lard creates flaky layers; leaf lard has the mildest taste.
- Frying: lard is lower in polyunsaturated fat than most plant oils, so it holds up to frying, though published smoke point figures vary too much to quote.
- Tortillas, tamales and refried beans: many traditional recipes rely on lard for texture.
- Balance: pair lard-based dishes with vegetables, legumes and plant fats, and see our Mediterranean diet guide for an eating pattern built on olive oil. People following a carnivore diet often use lard, which makes saturated fat intake worth discussing with a clinician.
Frequently Asked Questions
What is lard made of?
Lard is rendered pork fat. Leaf lard comes from the soft fat around the pig’s kidneys; other lard comes from back fat and trimmings.
Is lard healthy?
It can fit a varied diet in modest amounts, but about two fifths of its fat is saturated. Health groups favor liquid plant oils, and the Dietary Guidelines keep saturated fat under 10% of calories.
Is lard healthier than butter?
Per tablespoon, lard has less saturated fat and less cholesterol than butter, but more calories and no vitamin A. Neither is a low saturated fat choice.
What is the difference in lard vs tallow?
Lard comes from pigs and tallow from cattle. Tallow is firmer with more saturated fat; lard is softer with more monounsaturated and polyunsaturated fat.
Does lard have cholesterol?
Yes. USDA lists about 12 milligrams per tablespoon, roughly 4% of the Daily Value, much less than butter.
Is lard vegetarian or halal?
No. Lard comes from pigs, so it is not vegetarian, vegan, kosher or halal.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before changing your diet or starting a supplement, especially if you take medicines, have a heart or cholesterol condition, or are pregnant. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Beef Tallow: USDA Nutrition, Benefits, Skin Claims and Tallow vs Butter, Olive Oil Benefits: Research, Nutrition and Types of Olive Oil, Coconut Oil Benefits: Saturated Fat, Research and Virgin vs Refined.