For generations, lard was a staple in home kitchens. Grandmothers used it to make the flakiest pie crusts, the crispiest fried chicken, and the most tender tamales. Then, somewhere along the way, lard developed a reputation as one of the “unhealthy” fats—pushed aside in favor of margarine and vegetable shortening.
But today, cooks and nutrition experts alike are giving lard a second look. And as it turns out, this traditional fat is far more interesting—and far less scary—than its reputation suggests.
What Exactly Is Lard?
If you’ve ever saved bacon grease in a jar, you’ve already worked with lard.
Lard is simply rendered pork fat that’s been gently melted, strained, and cooled into a smooth, white fat. It has:
In Latin American cuisine, lard is essential for tamales, refried beans, and empanadas. In Southern cooking, it’s the secret behind buttery biscuits and perfect pie crusts.
And yes—some people even spread it on toast (it’s more common than you might think!).
Is Lard Healthy or Unhealthy?
Lard is pure fat—but that isn’t automatically a bad thing. Your body needs fat for:
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Energy
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Hormone production
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Brain health
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Absorbing vitamins A, D, E, and K
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Slowing digestion to prevent blood sugar crashes
The real story lies in the types of fat it contains.
Here’s the breakdown for 1 tablespoon of lard:
Compare that to butter:
Surprise: Lard has less saturated fat than butter and more heart-healthy monounsaturated fat.
It also contains naturally occurring vitamin D, something hard to find in foods.
So...is lard healthy?
It depends on what you’re comparing it to.
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Healthier than: vegetable shortening, margarine, and many processed solid fats
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Similar to: some animal fats
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Not as healthy as: olive oil or avocado oil
The key is moderation and context—no single fat will make or break your diet.
Why Lard Fell Out of Favor
In the mid-20th century, saturated fat became public enemy #1, and lard took the hit. But the “healthier” replacements—especially partially hydrogenated oils—turned out to be loaded with trans fats, which are significantly more harmful.
Ironically, in trying to avoid lard, many people ended up using far less healthy alternatives.
Fresh vs. Shelf-Stable Lard: What’s the Difference?
Not all lard is created equal.
1. Fresh or refrigerated lard
2. Shelf-stable lard
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Often has hydrogenated fat added for stability
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May contain small amounts of trans fats
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Lasts longer but is less nutritious
Verdict: Choose fresh lard whenever possible.
Look for it at Hispanic markets, butcher shops, or the refrigerated section of your grocery store.
When Lard Is the Better Choice
There are some dishes where olive oil simply won’t cut it. Lard excels when you need:
And in many cases, choosing lard is healthier than opting for vegetable shortening, which is highly processed and may contain trans fats.
Can You Render Your Own Lard?
Absolutely! If you buy pork back fat from a butcher, you can make your own clean, additive-free lard at home:
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Chop fat into small pieces
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Heat gently in a pot until it melts
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Strain through cheesecloth
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Cool until solid and creamy
Homemade lard stays fresh in the refrigerator for months or frozen for a year.
So, Should You Use Lard?
Like most traditional foods, lard is neither a miracle ingredient nor a villain. It’s:
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A natural fat
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A source of vitamin D
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A mix of saturated and unsaturated fats
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Lower in saturated fat than butter
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Healthier than shortening
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Perfect for certain culinary techniques
In moderation—and within a balanced diet—lard absolutely has a place in the modern kitchen.
Key Takeaways
Lard
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Less saturated fat than butter
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No trans fats when fresh
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Natural source of vitamin D
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Great for flaky pastries and high-heat cooking
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Should still be used in moderation
Butter
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Highest in saturated fat and cholesterol
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Distinct flavor for baking
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Not ideal for high-heat frying
Olive Oil
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Highest in heart-healthy monounsaturated fat
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Best overall choice for everyday cooking
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Not suitable for recipes needing solid fat texture (pie crusts, tamales)
Bottom Line
Lard is a misunderstood ingredient with deep cultural roots and culinary value. It’s an excellent choice for specific recipes and often a more natural, less processed alternative to commercial shortenings. Used wisely, it can be part of a healthy, delicious cooking routine.
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