Lard

Lard is pork fat that has been rendered to remove the meat and cracklings. It is mostly saturated and monounsaturated fat, with vitamin D and no polyunsaturated vegetable oils.

The 50 Man Foods uses lard as a cooking fat because it is stable at high heat and does not oxidise the way vegetable oils do.

  • High heat
  • Animal fat
  • Updated Sep 2026

What it supplies

Nutrient · per 100 g Amount % DV Relative amount
Saturated fat 39 g 195%
Monounsaturated fat 46 g
Vitamin D 0.7 mcg 4%
Calories 902 kcal 45%

Source: USDA FoodData Central.Percent Daily Values are based on adult reference intakes. The bars stop at 100%; the numbers do not.

Why it works

Lard has a higher smoke point than butter, making it a better cooking fat for high-heat applications.

Leaf lard, from around the kidneys, is the cleanest-flavored and most prized.

How much, how often

  • For frying

    High heat

    Stable at high temperatures; does not oxidise like seed oils.

  • For pastry

    Pie crust

    The flakiest crust comes from lard, not butter.

How to buy and prepare it

Render your own from pastured pork fat, or buy commercially rendered lard with no additives.

Avoid hydrogenated or bleached lard; it should be white and neutral-smelling.

Use for frying, roasting, or making pastry. It produces the flakiest pie crust.

Substitute lard for butter or vegetable oil in any high-heat cooking application.

Rendered lard keeps months at room temperature in a sealed container.

Refrigeration extends shelf life; freeze for long-term storage.

Questions

Is lard unhealthy?
The saturated fat in lard is stable at high heat and does not oxidise. The evidence linking saturated fat from whole foods to heart disease is weak.
Can you make lard at home?
Yes, from pork fat trimmed and slowly heated until the fat renders out. Strain and store.
Lard or butter for cooking?
Lard has a higher smoke point. Butter is better for low-heat and spreading.