How Many Calories in Lard? Nutrition Facts & Macros
100 grams of lard has 902 calories
Protein 0g · Carbs 0g · Fat 100g
Lard is rendered pork fat — one of the oldest cooking fats used by humans. At 902 calories per 100g, it is pure fat with zero protein and zero carbs. Its fatty acid profile is approximately 39% saturated, 45% monounsaturated (similar to olive oil), and 11% polyunsaturated. Lard has a high smoke point (190°C/374°F), making it excellent for frying and baking. It contains vitamin D (2.5 µg) — unusual for a non-animal-protein food. Zero carbs makes it perfect for keto.
3774 kJ · per 100g
Calorie Calculator: Lard
100 g Lard contains 902 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon (13g) | 117 kcal | 0g | 0g | 13g |
| 1 cup (205g) | 1849 kcal | 0g | 0g | 205g |
| 100 grams | 902 kcal | 0g | 0g | 100g |
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Lard — Nutrition Facts
| Lard | per 100g |
|---|---|
| Calories | 902 kcal |
| Protein | 0 g |
| Fat | 100 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 0 mg |
| Potassium | 0 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0 mg |
| Folate | 0 mcg |
| Water | 0 g |
Source: USDA FoodData Central (FDC ID: 171401) · Data verified April 2026
Variations
Pure lard
Pure rendered lard has the base nutritional values shown: 902 kcal, 100g fat per 100g. This is the standard form — white, smooth, with a neutral to mild pork flavor. Best for frying, baking, and pastry crusts. The high monounsaturated fat content (45%) makes it one of the more balanced animal fats.
Leaf lard
Leaf lard comes from the fat around the pig's kidneys and loin — the highest grade of lard. It has the mildest flavor (almost no pork taste), the whitest color, and the smoothest texture. Prized by bakers for the flakiest pie crusts. Nutritionally identical to regular lard (902 kcal, 100g fat). More expensive and harder to find than standard lard.
Seasoned lard (spread)
Seasoned lard (like Polish smalec ze skwarkami) is lard with crispy pork cracklings, onion, garlic, marjoram, and sometimes apple. Approximately 800-850 kcal per 100g (slightly less than pure lard due to added ingredients). A traditional Central European bread spread. The cracklings add a small amount of protein (2-5g per 100g).
Dietary Perspectives
For Weight Loss
Lard is extremely calorie-dense at 902 kcal per 100g — use sparingly when losing weight. One tablespoon (13g) adds 117 calories. However, small amounts can make meals more satisfying and prevent overeating later. For cooking, measure your oil/fat carefully instead of pouring freely. If replacing butter with lard, note that lard is denser (100% fat vs butter's 81%), so use about 20% less lard by volume.
For Athletic Performance
Lard provides concentrated energy for athletes — 902 kcal per 100g of pure fat. It can be useful for ultra-endurance athletes needing calorie-dense foods. The high monounsaturated fat content (45%) is comparable to olive oil. For most athletes, lard works best as a cooking fat rather than a direct supplement. One tablespoon in a stir-fry adds 117 kcal without changing the meal's flavor significantly.
For Keto
Lard is a perfect keto fat — zero carbs, zero protein, 100% fat. Use it freely for cooking, frying, and adding fat to reach your daily macro targets. Its high smoke point (190°C) makes it better for frying than butter. The fatty acid profile (45% monounsaturated, 39% saturated, 11% polyunsaturated) is well-balanced compared to coconut oil (82% saturated). Leaf lard makes excellent keto pie crusts and baked goods.
Frequently Asked Questions
How many calories are in lard?
100g of lard has 902 calories — it is nearly pure fat (100g fat per 100g). One tablespoon (13g) has about 117 calories. This is comparable to other pure fats: butter has 717 kcal/100g (less because it contains water and milk solids), while coconut oil has 862 kcal/100g and olive oil has 884 kcal/100g.
Is lard healthier than butter?
Lard has less saturated fat than butter (39% vs 51%) and more monounsaturated fat (45% vs 21%). Lard also has no trans fats (unlike some margarines) and contains vitamin D. However, lard has more cholesterol (95mg vs 215mg per 100g for butter — but note butter is only 81% fat while lard is 100%). Neither is inherently unhealthy — portion control matters most.
Can you use lard on keto?
Lard is one of the best fats for keto — zero carbs, zero protein, 100% fat. Use it for cooking, frying, and adding fat to meals. One tablespoon adds 117 calories of pure fat. Lard is particularly good for keto baking (pie crusts, biscuits) where butter might add unwanted milk sugars.
What is the smoke point of lard?
Lard has a smoke point of approximately 190°C (374°F), which is higher than butter (150°C/302°F) and similar to coconut oil (177°C/350°F). This makes lard suitable for deep frying, pan frying, and high-heat cooking. Refined lard may have an even higher smoke point. It produces crispy results in fried foods and flaky pastries.
How should you store lard?
Store lard in an airtight container in the refrigerator for up to 6 months, or in the freezer for up to a year. At room temperature, lard can turn rancid within a few weeks. Commercially processed lard (shelf-stable) can be stored at room temperature until opened. Homemade rendered lard should always be refrigerated.
What is the difference between lard and tallow?
Lard comes from pork fat, while tallow comes from beef (or lamb) fat. Lard is softer at room temperature and has a milder flavor. Tallow is harder and has a more pronounced beefy taste. Nutritionally, lard has more monounsaturated fat (45% vs 42%) and less saturated fat (39% vs 50%). Both are traditional cooking fats with high smoke points.
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