Lard’s Fatty Acid Profile: Why Pasture-Raised is Best.
Lard has been making a well-deserved comeback, and for good reason. When sourced from pasture-raised pigs, lard is a nutrient-dense, stable, and versatile fat with a remarkable fatty acid profile. But what exactly makes lard so beneficial? The answer lies in its composition. The balance of saturated, monounsaturated, and polyunsaturated fats in lard plays a crucial role in its health benefits, and it’s largely influenced by what pigs eat.
Lard from our woodland raised mangalitsa pigs
The Fatty Acid Breakdown of Pasture-Raised Lard
Pasture-raised pigs that forage on a diverse diet—including grasses, roots, nuts, and supplemental non-GMO feed—produce lard that is vastly superior in nutritional quality compared to conventionally raised pigs. Here’s a look at the primary fatty acids found in high-quality lard:
The fatty acid properties of lard.
Why the Diet of Pigs Matters
Unlike cows, which have a complex digestive system that filters their fat composition, pigs are monogastric animals, meaning their diet directly affects the type of fat they store. This is why the quality of lard can vary significantly depending on how pigs are raised and fed.
Pigs raised on pasture and allowed to forage naturally produce lard with higher levels of omega-3s and beneficial monounsaturated fats.
Acorn-fed pigs (such as in traditional Iberian pork production) have exceptionally high levels of oleic acid—sometimes over 55%—making their lard nearly as rich in monounsaturated fat as extra virgin olive oil.
Grain-fed, conventionally raised pigs typically have a less favorable fatty acid balance, with higher omega-6 levels that can contribute to inflammation when consumed in excess.
How Lard Compares to Other Fats
Pasture-raised lard’s unique fatty acid composition makes it stand out from other cooking fats. Here’s how it compares:
Lard v’s butter v’s oils
Why This Matters for Your Health
Better Omega Balance – Lard from pasture-raised pigs has a healthier ratio of omega-6 to omega-3, reducing the risk of inflammation compared to conventional pork fat or industrial seed oils.
High in Heart-Healthy Monounsaturated Fats – Thanks to its high oleic acid content, pasture-raised lard shares many of the same benefits as olive oil, supporting cardiovascular health.
More Stable Than Vegetable Oils – With a good balance of saturated and monounsaturated fats, lard is far more heat-stable than seed oils, making it ideal for frying and roasting without the risk of oxidation.
Final Thoughts: A Smart Choice for Cooking and Health
Lard, especially from pasture-raised pigs, is a nutritional powerhouse that deserves a place in any whole-food-based kitchen. Its fatty acid profile supports heart health, brain function, and metabolic balance, while its stability and versatility make it perfect for high-heat cooking and baking.
If you’re looking for a healthy fat that combines the best of olive oil and butter while avoiding the problems of industrial seed oils, pasture-raised lard is the perfect choice. Just remember—quality matters, and the diet of the animal directly impacts the benefits you receive.
