How Many Calories Are In Lard? | Kitchen Facts Guide

Calories In Pork Lard By Serving Size

Lard is almost all fat, so its energy is predictable: ~9 calories per gram. That’s why a single spoonful punches above its size. Standard nutrient databases list about 115 calories per tablespoon (≈12.8 g) and roughly 902 calories per 100 grams, with tiny differences based on brand and moisture.

Serving	Approximate Weight	Calories
1 tablespoon	~12.8 g	~115 kcal
2 tablespoons	~25.6 g	~230 kcal
1 ounce	28 g	~252 kcal
50 grams	50 g	~451 kcal
100 grams	100 g	~902 kcal

These numbers come from large reference sets built on lab data. For a deeper dive into exact values, MyFoodData compiles lard’s profile from USDA FoodData Central, including calories per 100 grams and per spoon.

What Changes The Calorie Count You’ll Log

Water And Purity

Rendered fat contains trace moisture. Home-rendered batches can hold a little more water than filtered commercial tubs. Calorie differences are small, but you might see a variation of a few calories per spoon.

Serving Size Drift

Spoon estimates tend to be generous. If you cook with it often, weigh one spoonful once. Lock that number and log the same way each time. Consistency matters more than chasing single-digit swings.

Leftovers In The Pan

Not all of what you add ends up in your meal. Some stays in the skillet or on paper towels. If you’re tracking closely, you can weigh the pan before and after to estimate what actually moved into the food.

How Lard Compares With Other Cooking Fats

Per gram, all pure fats carry similar energy. The practical difference is serving size and how often you use them. If you’re toggling among fats, your total spoons per day do most of the work for your calorie budget.

• Butter: ~102 kcal per tablespoon (about 14 g), with some water and milk solids.
• Olive oil: ~119 kcal per tablespoon.
• Vegetable shortening: ~115 kcal per tablespoon.

Fat choice also changes your fatty-acid mix. Lard skews monounsaturated and saturated; olive oil leans monounsaturated; many seed oils tilt polyunsaturated. Pick the tool that fits the job, then keep an eye on how much you pour or scoop.

Many readers like having a big-picture view of oils when planning calories; you can skim calories in oils to compare spoons across your pantry.

Health Context: Saturated Fat And Daily Budgets

Lard brings calories and a notable share of saturated fat. The American Heart Association suggests keeping saturated fat to less than 6% of daily calories; that’s about 13 grams on a 2,000-calorie plan (AHA saturated-fats). Federal guidance allows up to 10% for the general population, with an emphasis on shifting toward unsaturated fats where it fits your meals (Dietary Guidelines fact sheet).

What That Means Per Spoon

One tablespoon of lard has about 5 grams of saturated fat. On a 2,000-calorie plan with a 6% cap (≈13 g), a single spoon uses roughly 40% of that saturated-fat budget. If you prefer the 10% cap (≈22 g), that same spoon uses about one-quarter.

Easy Ways To Keep Balance

• Alternate fats: rotate lard with olive or canola oil through the week.
• Trim servings: half-spoons work for sautéing onions or greasing pans.
• Add fiber: pair rich dishes with beans, veggies, or whole grains.

Best Uses In The Kitchen

Frying And Searing

Lard handles pan work well and tolerates medium-high heat. Keep the pan below the point where wisps of smoke appear. If you see smoke, you’re too hot; lower the flame and let it cool a bit.

Baking For Texture

For pie crusts and biscuits, leaf lard is the favorite. Chill the fat, cut it into the flour, and stop mixing the moment the dough clumps. You’ll keep those tender pockets that make layers.

Flavor Management

Neutral batches exist, but some carry a light pork note. If you’re baking sweets, choose refined, neutral lard or blend part-and-part with butter to keep flavors in line.

Macronutrients And Micronutrients Snapshot

Lard is energy-dense. It brings almost no protein or carbohydrate, and only trace micronutrients. That’s not a knock; it just means you’re using it as a cooking medium and calorie source, not a vitamin source.

Approximate Fatty Acid Mix

USDA-sourced data show a blend dominated by monounsaturated and saturated fat, with a modest polyunsaturated share. Percentages vary by cut and rendering method.

Fat Type	Approximate Share	Notes
Monounsaturated	~45%	Mostly oleic acid
Saturated	~39%	Palmitic and stearic acids
Polyunsaturated	~11%	Primarily linoleic acid

Tracking Tips So Your Log Matches Your Plate

Weigh First, Then Switch To Spoons

Weigh a spoonful once to calibrate. If your tablespoon weighs 13 g in your kitchen, set your app to that number. From there, spoons are fast and consistent.

Count The Fat That Stays Behind

When frying, some fat remains in the pan or on towels. If you’re chasing precision, weigh the pan before and after cooking. Subtract what’s left to estimate what actually went into the meal.

Mind The Extras

Gravy, pan sauces, and crusts carry extra energy because they trap more fat. Portion scoops, not ladles, and plate sauces underneath instead of over the top.

Calories And Cooking Scenarios

Quick Sauté

Half a tablespoon (about 6–7 g) will soften onions or greens in a small skillet. That’s roughly 55–60 calories added to the pan. If you add nuts or cheese later, count those too.

Shallow Fry

Two tablespoons (≈25–26 g) clock in near 230 calories. Fry in batches instead of filling the skillet all at once; that reduces waste and helps you keep the heat steady.

Pie Crust

Classic crusts use around 80–100 g of fat for a 9-inch pie. Using all lard would bring ~720–900 calories from fat to the dough alone. Split with butter or trim the total to match your target slice size.

Answers To Common Reader Checks

Is It Low Carb?

Yes—zero carbs. If you’re tracking carbohydrate intake, lard won’t move that needle. Calories still count, though, so servings matter.

What About Cholesterol?

You’ll see around 95 mg per 100 g. Typical spoon servings contain much less by weight. Dietary cholesterol isn’t the main driver of blood cholesterol for most people; the mix of fats and the whole diet pattern matter more, which is why health groups emphasize the saturated-fat budget.

Practical Substitutions When You Want The Same Result

For Searing Meat

Neutral oils with good heat stability—like refined avocado or canola—perform well. If flavor matters, blend a small pat of butter at the end for browning notes.

For Flaky Pie

Use half lard, half butter. You’ll get flake from the solid fat and aroma from butter’s milk solids. Keep everything cold and handle the dough briefly.

For Everyday Sautéing

Olive oil brings a friendly monounsaturated profile and familiar taste. If you enjoy the texture of lard, keep a small jar and use it selectively rather than daily.

Method Notes And Data Sources

Numbers here reflect widely cited datasets: ~902 kcal per 100 g and ~115 kcal per tablespoon (~12.8 g). You can view the full nutrient listing compiled from USDA on MyFoodData’s lard page. For dietary limits, refer to the AHA saturated-fat guidance and the Dietary Guidelines fact sheet.

Bottom Line On Lard Calories

A small spoon packs a lot of energy. If you love the texture it gives to pie crusts or a quick sear, budget by the tablespoon and keep an eye on the saturated-fat total for the day. Swapping in olive or canola oil for routine sautéing keeps variety in your week without giving up flavor when it matters.

Want cooking-fat picks that fit a heart-aware plan? Browse our short primer on best oils for heart health.