Lard
Rendered pork fat used for pastry and frying; about 40% saturated fat with a high smoke point.
Nutrition per 100 g
Standardised to 100 g of lard for fair comparison. Typical serving: 13 g (1 tbsp) — 902 kcal per 13 g serving.
| Nutrient | Per 100 g | Per serving (13 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 6938 kcal | 902 kcal | 100 kcal |
| Protein | 0 g | 0 g | 0 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 769.2 g | 100 g | 11.1 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of lard, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (13 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 2.6 µg | 0.34 µg | 13% |
| Vitamin E | 0.6 mg | 0.078 mg | 4% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0 mg | 0 mg | 0% |
| Riboflavin | 0 mg | 0 mg | 0% |
| Niacin | 0 mg | 0 mg | 0% |
| Vitamin B6 | 0 mg | 0 mg | 0% |
| Folate | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0 mg | 0 mg | 0% |
| Choline | 49.7 mg | 6.5 mg | 9% |
| Minerals | |||
| Calcium | 0 mg | 0 mg | 0% |
| Iron | 0 mg | 0 mg | 0% |
| Magnesium | 0 mg | 0 mg | 0% |
| Phosphorus | 0 mg | 0 mg | 0% |
| Potassium | 0 mg | 0 mg | 0% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 0.11 mg | 0.014 mg | 1% |
| Selenium | 0.2 µg | 0.026 µg | <1% |
| Copper | 0 mg | 0 mg | 0% |
| Manganese | 0 mg | 0 mg | 0% |
Source: USDA FoodData Central — Lard
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat lard?
- A commonly eaten food that can sit in a balanced pattern when portions are honest.
- Rendered pork fat used for pastry and frying; about 40% saturated fat with a high smoke point.
How to include it
- Cook to a safe temperature and serve with vegetables or a whole grain.
- Typical pairing ideas: Pastry, Potatoes, Beans.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- protein
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- fibre
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