Pork, cured, separable fat (from ham and arm picnic), unheated
Whole food · Pork Products
Photo: Wikipedia
This is the pure, unheated cured fat trimmed from ham or arm picnic cuts, a glossy, waxy slab of concentrated pork flavor. Its texture is uniquely smooth and melt-on-the-tongue, offering a rich, salty, and deeply savory taste with a clean finish. Nutritionally, it is an extreme source of energy, composed almost entirely of fat with negligible protein or carbohydrates.
Calorie split: 4% protein · 0% carbs · 96% fat
↓ Full nutrition💚 Why it's loved
People love it for its unparalleled ability to add a luxurious, savory depth and silky mouthfeel to foods, acting as a flavor amplifier. Its cultural significance in charcuterie and traditional cooking makes it a prized ingredient for authenticity and indulgence.
⚠️ Watch-outs & how to enjoy it better
Its extremely high saturated fat and calorie content make it unsuitable for low-fat diets or frequent consumption. To counteract this, use it sparingly as a flavoring agent rather than a main component, and balance meals with lean proteins and fiber-rich vegetables.
Key benefits
- Provides a dense, calorie-efficient energy source
- Adds intense, authentic flavor and moisture to dishes
- Contains fat-soluble vitamins like Vitamin E
- Can be rendered into flavorful cooking fat
- Traditional ingredient for preserving and enriching foods
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
In Italian cuisine, Lardo di Colonnata is cured for months in marble basins with herbs like rosemary and garlic, transforming the fat into a delicate, aromatic delicacy.
Full nutrition (USDA data · scales with serving)
| Water | 31.1 g |
| Energy | 579 kcal |
| Energy | 2423 kj |
| Protein | 5.7 g |
| Total lipid (fat) | 61.4 g |
| Ash | 1.8 g |
| Carbohydrate, by difference | 0.09 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.39 mg |
| Magnesium, Mg | 6.0 mg |
| Phosphorus, P | 98.0 mg |
| Potassium, K | 105 mg |
| Sodium, Na | 505 mg |
| Zinc, Zn | 0.80 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 4.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.07 mg |
| Niacin | 1.8 mg |
| Pantothenic acid | 0.23 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 23.2 mg |
| Betaine | 1.5 mg |
| Vitamin B-12 | 0.33 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 8.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D3 (cholecalciferol) | 0.20 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 22.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.11 g |
| SFA 14:0 | 0.82 g |
| SFA 16:0 | 14.0 g |
| SFA 18:0 | 7.5 g |
| Fatty acids, total monounsaturated | 29.5 g |
| MUFA 16:1 | 1.8 g |
| MUFA 18:1 | 27.3 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 6.5 g |
| PUFA 18:2 | 5.7 g |
| PUFA 18:3 | 0.63 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.13 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 68.0 mg |
| Phytosterols | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.19 g |
| Isoleucine | 0.15 g |
| Leucine | 0.40 g |
| Lysine | 0.47 g |
| Methionine | 0.08 g |
| Cystine | 0.05 g |
| Phenylalanine | 0.21 g |
| Tyrosine | 0.09 g |
| Valine | 0.27 g |
| Arginine | 0.59 g |
| Histidine | 0.06 g |
| Alanine | 0.32 g |
| Aspartic acid | 0.47 g |
| Glutamic acid | 0.78 g |
| Glycine | 0.41 g |
| Proline | 0.30 g |
| Serine | 0.21 g |
FAQ
What is the difference between cured fat and lard?
Cured fat is salt-cured and unrendered, retaining its solid form and intense flavor. Lard is rendered, purified fat that is smoother and more neutral, used primarily as a cooking fat.
How should I store this product?
Keep it tightly wrapped in the refrigerator for up to a month, or freeze it for longer storage. Its high fat content makes it prone to rancidity if left exposed to air.
Can I use this for high-heat cooking?
It's better used for low-heat sautéing, flavoring, or adding at the end of cooking. High heat can cause it to smoke and break down, imparting a bitter taste.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.79 kcal/g · 4% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 4.81 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.