Calories in Lard: Nutrition Facts & Serving Sizes
Per 1 cup (205g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One tablespoon of lard (12.8g) contains 115.5 calories and 12.8g of fat, making it one of the most calorie-dense cooking fats available. Per 100g, lard provides 902 calories and 100g of fat with zero protein or carbs. Lard is rendered pig fat, used as a traditional cooking fat before vegetable oils became widespread. Its fat composition is 39.2g saturated fat, 45.1g monounsaturated fat, and 11.2g polyunsaturated fat per 100g. Notably, the majority of fat in lard is actually monounsaturated (similar to olive oil), not saturated. Lard also provides a small amount of vitamin D at 2.5mcg per 100g and 95mg of cholesterol per 100g. For keto and carnivore dieters, lard is commonly used for high-heat cooking since it has a high smoke point (around 370F). It is also used in traditional cooking for frying and baking because it produces crispy textures. Lard is zero carb and extremely calorie dense, so measuring portions carefully is essential.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (13g) | 115.5 | 0g | 0g | 12.8g | 0g |
| 1 cup (205g) | 1849.1 | 0g | 0g | 205g | 0g |
| 100g | 902 | 0g | 0g | 100g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 902 | 45% |
| Protein | 0g | |
| Total Fat | 100g | 128% |
| Saturated Fat | 39.2g | 196% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 0mg | |
| Cholesterol | 95mg | 32% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 39.2g | 13% |
| Cholesterol | 95mg | 32% |
| Vitamin D | 2.5mcg | 13% |
| Zinc | 0.1mg | 1% |
| Selenium | 0.2mcg | 0% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Lard
Lard is primarily a cooking fat rather than a nutritional powerhouse, but it has specific properties worth understanding. The fat profile is 39.2g saturated, 45.1g monounsaturated, and 11.2g polyunsaturated per 100g. The high monounsaturated fat content is notable because this type of fat is also the dominant type in olive oil and avocado, and it is associated with heart health in the Mediterranean diet context.
Lard provides 2.5mcg of vitamin D per 100g, which is more than most vegetable oils. Vitamin D is essential for testosterone production, bone health, and immune function. Most Americans are deficient in vitamin D, and dietary sources are limited, so animal fats are one of the few food-based options.
Lard has a high smoke point of approximately 370F (188C), making it more stable than many vegetable oils when used for high-heat cooking like frying and sauteing. Oils that exceed their smoke point degrade and may produce harmful compounds. This makes lard a practical choice for high-temperature cooking methods.
For those on keto or carnivore diets, lard provides a concentrated source of calories from fat, useful for hitting daily fat macros without added protein or carbs.
Lard is not a food to eat in large amounts. Measure tablespoon portions carefully to avoid calorie overshoot.
Dietary Considerations
Lard is naturally gluten-free, dairy-free, and zero-carb. It is excellent for keto and carnivore diets as a pure fat source. It is not suitable for vegans or vegetarians. Lard is not appropriate for individuals following low-fat dietary guidelines. The cholesterol content at 95mg per 100g is relevant for those managing cardiovascular risk, though dietary cholesterol has a more complex relationship with blood cholesterol than previously thought. For weight loss, lard must be strictly portioned due to its extremely high calorie density of 902 calories per 100g.
Daily Intake (100g)
100g of lard provides 45% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in lard?
Lard contains 902 calories per 100g. One tablespoon (12.8g) has 115.5 calories. It is one of the most calorie-dense foods available since it is pure fat. Even small amounts add significant calories to meals.
Is lard bad for you?
Lard is not inherently bad for you in moderation. Its fat profile is actually majority monounsaturated fat (45.1g per 100g), similar to olive oil. The issue is calorie density. At 902 calories per 100g, it is easy to overconsume. Used in measured amounts for cooking, lard is a reasonable traditional fat.
Is lard keto-friendly?
Yes, lard is highly keto-friendly. It is pure fat with zero carbs and zero protein. One tablespoon (12.8g) provides 12.8g of fat and 115.5 calories. It is commonly used in ketogenic cooking for frying and sauteing due to its high smoke point.
How does lard compare to butter?
Lard and butter are both animal-based cooking fats. Lard (902 cal/100g) is slightly higher in calories than butter (717 cal/100g). Lard has more monounsaturated fat (45.1g vs about 30g in butter) and less saturated fat than butter. Butter contains dairy and lactose; lard does not.
What is lard made from?
Lard is rendered pork fat, produced by slowly melting and straining the fat from specific cuts of the pig, particularly from around the kidneys and abdomen. It has been used as a cooking fat for centuries before vegetable oils became widespread in the 20th century.
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