Pork, fresh, separable fat, cooked
Whole food · Pork Products
Photo: Wikipedia
Cooked pork separable fat is the rich, rendered layer of fat trimmed from cuts like pork belly or shoulder, often used for its intense flavor and high caloric density. It has a soft, melt-in-your-mouth texture when warm and becomes firm and waxy when cooled. Nutritionally, it is almost pure fat, providing a concentrated source of energy with negligible protein or carbohydrates.
Calorie split: 5% protein · 0% carbs · 95% fat
↓ Full nutrition💚 Why it's loved
People love it for its unparalleled ability to add deep, savory richness and mouthfeel to dishes, from flaky pastry crusts to succulent braises. Its versatility in both sweet and savory applications makes it a prized ingredient in many culinary traditions.
⚠️ Watch-outs & how to enjoy it better
Its extremely high saturated fat and calorie content makes it a poor choice for those managing heart health, weight, or cholesterol levels. To counteract this, use it sparingly as a flavor enhancer rather than a primary fat, and pair dishes containing it with high-fiber vegetables or lean proteins to balance the meal.
Key benefits
- Extremely high in energy-dense calories
- Source of fat-soluble vitamins like Vitamin D
- Contains monounsaturated fats similar to olive oil
- Provides essential fatty acids for cell function
- Can be rendered into stable cooking fat (lard)
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
When slowly rendered and clarified, pork fat becomes lard, which was the primary cooking fat in American kitchens before the widespread adoption of vegetable shortening in the early 20th century.
Full nutrition (USDA data · scales with serving)
| Water | 26.3 g |
| Energy | 626 kcal |
| Energy | 2621 kj |
| Protein | 7.1 g |
| Total lipid (fat) | 66.1 g |
| Ash | 0.42 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 22.0 mg |
| Iron, Fe | 0.46 mg |
| Magnesium, Mg | 9.0 mg |
| Phosphorus, P | 109 mg |
| Potassium, K | 125 mg |
| Sodium, Na | 56.0 mg |
| Zinc, Zn | 0.75 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 11.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.21 mg |
| Riboflavin | 0.20 mg |
| Niacin | 3.1 mg |
| Pantothenic acid | 0.51 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 32.9 mg |
| Betaine | 1.9 mg |
| Vitamin B-12 | 0.54 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 24.0 ug |
| Retinol | 24.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 80.0 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 | 72.0 iu |
| Vitamin D (D2 + D3) | 1.8 ug |
| Vitamin D3 (cholecalciferol) | 1.8 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 | 23.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.05 g |
| SFA 14:0 | 0.89 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 14.9 g |
| SFA 17:0 | 0.23 g |
| SFA 18:0 | 7.6 g |
| SFA 20:0 | 0.12 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 29.0 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 1.4 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 27.1 g |
| MUFA 18:1 c | 26.7 g |
| MUFA 20:1 | 0.50 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 11.5 g |
| PUFA 18:2 | 10.4 g |
| PUFA 18:2 n-6 c,c | 10.3 g |
| PUFA 18:3 | 0.44 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.42 g |
| PUFA 18:3 n-6 c,c,c | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.42 g |
| PUFA 20:3 | 0.06 g |
| PUFA 20:4 | 0.18 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.04 g |
| PUFA 22:6 n-3 (DHA) | 0.02 g |
| Fatty acids, total trans | 0.47 g |
| Fatty acids, total trans-monoenoic | 0.39 g |
| TFA 18:1 t | 0.39 g |
| TFA 18:2 t not further defined | 0.09 g |
| Fatty acids, total trans-polyenoic | 0.09 g |
| Cholesterol | 79.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.08 g |
| Threonine | 0.31 g |
| Isoleucine | 0.33 g |
| Leucine | 0.58 g |
| Lysine | 0.63 g |
| Methionine | 0.19 g |
| Cystine | 0.08 g |
| Phenylalanine | 0.29 g |
| Tyrosine | 0.28 g |
| Valine | 0.36 g |
| Arginine | 0.46 g |
| Histidine | 0.29 g |
| Alanine | 0.41 g |
| Aspartic acid | 0.66 g |
| Glutamic acid | 1.1 g |
| Glycine | 0.32 g |
| Proline | 0.29 g |
| Serine | 0.29 g |
| Hydroxyproline | 0.03 g |
FAQ
Is cooked pork fat the same as lard?
Not exactly. Cooked pork fat is the solid fat rendered from pork. Lard is a specific type of rendered, clarified pork fat that has been processed to remove impurities and water, making it more stable for cooking and baking.
Can I substitute it with other fats?
Yes, but the flavor and texture will change. For a similar richness, you can use duck fat or beef tallow. For a neutral flavor, use vegetable shortening or a high-heat oil like avocado oil, though you'll lose the distinct pork flavor.
How should I store it?
Rendered lard should be stored in an airtight container in the refrigerator, where it will keep for several months. Unrendered fat trimmings should be used quickly or frozen.
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 6.26 kcal/g · 5% 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: 0.45 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.