Is Cooking With Lard Healthy?

Haven’t heard? Butter is back. Grass-fed, organic, GMO-free, it’s the newest health food for some now that saturated fats have been vindicated.

As much as we love creamy, melty butter on our morning toast, there’s another organic unprocessed cooking fat you should think about using: lard.

What is Lard?

We’re not talking the waxy Crisco-like stuff that’s been hydrogenated and processed, or the “lard product”  you can find in huge tubs at the local market (that’s processed lard, and the kind you probably don’t want to use on a regular basis).

Processed lard is often hydrogenated to extend shelf life, which can introduce trans fats—something many people aim to avoid.

No, the newest incarnation of lard goes back to basics: Rendered from pork fat, it’s safe at room temperature or in the fridge and easy to scoop and spread. [1]

Traditional lard is made by gently heating pork fat (typically from the leaf fat or back fat) until it melts, then straining it to remove solids. The result is a clean, shelf-stable cooking fat that’s been used for generations in everything from pie crusts to pan-frying.

You can get it at a butcher’s, specialty stores, farmers markets, and right here at Thrive Market. Our exclusive pork fat comes from pasture-raised pigs from a regenerative family farm in Georgia, where animals are humanely raised and fed a diet free from antibiotics or hormones.

Choosing lard from pasture-raised animals may offer a more favorable fat profile, including small amounts of monounsaturated fats and naturally occurring vitamin D.

If you’re up for it, you can even make your own lard. All you need is high-quality pork fat and a bit of patience—the process is simple and allows you to control the quality from start to finish.

The flavor of lard depends on the kind you’re using. Highly processed lard varieties tend to have a neutral flavor, while rendered lard has a mild meaty flavor (it is pork fat, after all). Because of its high smoke point and versatility, lard is making a comeback in kitchens for baking, roasting, sautéing, and even frying.

Cooking with Lard

Fry, roast, saute, bake—there are lots of ways to cook with lard. It’s a highly versatile ingredient that’s been used in cooking for hundreds of years, and can be swapped in for oil and butter in any recipe, from sweet (like pie crust) to savory (like fried chicken). You can also use it mixed with other cooking fats. 

One of the best things about cooking with lard is that it has a high smoke point. The smoke point of lard is about 375 degrees Fahrenheit, making it appropriate for baking, sauteing, browning, and deep frying. [2] This high smoke point is why frying with lard is so popular, though many cooks equally love the delicate crumb it imparts to baked goods (especially leaf lard, a particular kind of lard from the kidney region of the pig).

Does Lard Go Bad?

In a well-sealed container, lard can be stored safely at room temperature for a few months, but storing lard in the fridge will extend its shelf life.

Exposure to heat, light, and air can cause lard to oxidize and develop off flavors, so storing it properly is key to keeping it fresh. Especially if your home runs warm or you don’t have a cool, dark cabinet to store it in, your best bet is to put it in the fridge.

Refrigerated lard is good for up to a year, while lard that’s been stashed in the freezer will last even longer—up to three years when stored properly with no excess moisture.

To freeze lard, portion it into airtight containers or freezer-safe bags, removing as much air as possible. Label with the date, and thaw only what you need.

You’ll know lard has gone bad if it develops a sour smell, changes color, or shows any signs of mold or spoilage. When in doubt, it’s best to compost it and start fresh.

McDonald’s French Fries Used to Use Lard

Up until the ’90s, McDonald’s actually fried their famous potatoes in lard. The result? A crispy fry that tasted really good and was cooked in monounsaturated fats, which have been shown to decrease the risk of heart disease. Amidst worries in the 1980s that saturated fats were unhealthy—newsflash: they’re not—the Golden Arches started filling their fryers with vegetable oil. When brought to a high enough temperature to fry foods, —bad news for our health. So trading lard for vegetable oil in an attempt to be healthier didn’t exactly work out for the best.

Since then, lard has gotten a bad rap—it has become so synonymous with obesity that the word alone is an insult. So it’s somewhat surprising to most of us that nutritionally, lard is a better fat source than butter ever could be.

Is Lard Bad For You?

Comparing 100 grams of lard to 100 grams of butter, the difference in nutritional density is pretty clear: Lard contains nearly half the saturated fat that butter does, but has much more polyunsaturated and monounsaturated fat. Also known and PUFAs and MUFAs, these fats are essential to human health and protecting against heart disease.

The soft rendered fat also contains half the amount of cholesterol as butter, as well as less sodium and zero trans fats. Plus, lard can be a good option for those with dairy or milk allergies who want to cook with a substantial fat source—one that won’t break down at high heats like olive oil.

When sourced from pasture-raised pigs, lard may also contain small amounts of fat-soluble vitamins like vitamin D, which plays a role in bone health and immune function. While not a primary source, it’s a unique benefit compared to more refined cooking oils. Choosing lard from responsibly raised animals also supports more sustainable farming practices, which can be an added benefit for those prioritizing food transparency.

The Benefits to Healthy Fats

While we fully believe in the benefits of healthy fats, you may not want to add lard into every dish you cook. Other healthy fats like coconut oil, olive oil, avocado oil, duck fat and nut butters contain more nutrients and vitamins that are essential to a balanced diet. [3] But if the upcoming holiday season has you thinking about the subtle ways you can make your famous pie crust a little healthier, lard might be the answer.

What makes healthy fats “healthy” is often their nutrient density and how well they support the body’s needs for energy, hormone production, and cellular repair. Monounsaturated fats (like those in lard and olive oil) are known for their potential role in supporting heart health, while saturated fats—when consumed in moderation and from whole food sources—can provide structure to cell membranes and aid in the absorption of fat-soluble vitamins.

Lard seems to elevate nearly every dish that’s cooked in it. After all, there’s a reason why it’s the secret ingredient in Julia Child’s roast turkey. The cooking fat used by chefs around the world doesn’t have much of a taste, but it does seem to make fries crispier, pie crusts flakier, and chicken breasts more delightful.

Still aren’t sure what to make of this often-maligned ingredient? Try it for yourself in our rosemary biscuits and Paleo-friendly parsnip fries!

If you’re trying lard for the first time, consider using it where its texture can truly shine—like in pastries, tortillas, roasted root vegetables, or for greasing cast iron pans. Its high smoke point and neutral flavor make it a reliable go-to when you’re aiming for crisp, golden results without overpowering other ingredients. And unlike processed shortening or margarine, rendered lard from pasture-raised sources is a more traditional fat with minimal processing—making it a favorite among chefs and home bakers alike.

Photo credit: Paul Delmont