Pork, fresh, separable fat, raw
Whole food · Pork Products
Photo: Wikipedia
This is raw, separable pork fat, the pure, creamy-white layer that can be trimmed from cuts like pork belly or shoulder. It has a soft, waxy texture when raw and a rich, savory, distinctly porky flavor when cooked. Nutritionally, it is an extremely dense energy source, composed almost entirely of fat with over 65 grams per 100g.
Calorie split: 6% protein · 0% carbs · 94% fat
↓ Full nutrition💚 Why it's loved
People love it for its unparalleled ability to deliver deep, savory flavor and succulent texture to dishes. It is prized in cooking for its high smoke point when rendered and its cultural significance in traditional recipes worldwide.
⚠️ Watch-outs & how to enjoy it better
Its extremely high saturated fat and calorie content makes it a food to consume sparingly, especially for those managing heart health or calorie intake. To counteract this, use it sparingly as a flavoring agent rather than a primary fat, and balance meals with abundant vegetables and lean proteins.
Key benefits
- Excellent source of dietary energy and calories
- Provides essential fatty acids and fat-soluble vitamins
- Key ingredient for rendering into lard, a versatile cooking fat
- Adds moisture, flavor, and mouthfeel to lean meat dishes
- Traditional component in many global cuisines for frying and baking
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Lard was the primary cooking fat in America until the early 20th century, when it was largely displaced by vegetable shortening and later by other oils due to marketing campaigns.
Full nutrition (USDA data · scales with serving)
| Water | 24.8 g |
| Energy | 632 kcal |
| Energy | 2645 kj |
| Protein | 9.3 g |
| Total lipid (fat) | 65.7 g |
| Ash | 0.51 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.26 mg |
| Magnesium, Mg | 6.0 mg |
| Phosphorus, P | 84.0 mg |
| Potassium, K | 333 mg |
| Sodium, Na | 47.0 mg |
| Zinc, Zn | 0.60 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 9.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.09 mg |
| Niacin | 2.6 mg |
| Pantothenic acid | 0.43 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 31.0 mg |
| Betaine | 1.2 mg |
| Vitamin B-12 | 0.67 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 26.0 ug |
| Retinol | 26.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 86.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.42 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 69.0 iu |
| Vitamin D (D2 + D3) | 1.7 ug |
| Vitamin D3 (cholecalciferol) | 1.7 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 | 22.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.05 g |
| SFA 12:0 | 0.05 g |
| SFA 14:0 | 0.83 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 13.6 g |
| SFA 17:0 | 0.22 g |
| SFA 18:0 | 7.1 g |
| SFA 20:0 | 0.12 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 28.0 g |
| MUFA 14:1 | 0.02 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 1.3 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 26.3 g |
| MUFA 18:1 c | 25.8 g |
| MUFA 20:1 | 0.48 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 13.2 g |
| PUFA 18:2 | 11.8 g |
| PUFA 18:2 n-6 c,c | 11.7 g |
| PUFA 18:3 | 0.59 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.56 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 | 0.45 g |
| PUFA 20:3 | 0.07 g |
| PUFA 20:4 | 0.18 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.05 g |
| PUFA 22:6 n-3 (DHA) | 0.02 g |
| Fatty acids, total trans | 0.60 g |
| Fatty acids, total trans-monoenoic | 0.47 g |
| TFA 18:1 t | 0.47 g |
| TFA 18:2 t not further defined | 0.13 g |
| Fatty acids, total trans-polyenoic | 0.13 g |
| Cholesterol | 72.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.11 g |
| Threonine | 0.41 g |
| Isoleucine | 0.44 g |
| Leucine | 0.76 g |
| Lysine | 0.82 g |
| Methionine | 0.25 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.38 g |
| Tyrosine | 0.37 g |
| Valine | 0.47 g |
| Arginine | 0.60 g |
| Histidine | 0.38 g |
| Alanine | 0.53 g |
| Aspartic acid | 0.86 g |
| Glutamic acid | 1.4 g |
| Glycine | 0.42 g |
| Proline | 0.37 g |
| Serine | 0.39 g |
| Hydroxyproline | 0.03 g |
FAQ
Is pork fat the same as lard?
Not exactly. Pork fat is the raw, solid fat as found on the animal. Lard is the product obtained after rendering (melting and straining) that fat, resulting in a smooth, creamy cooking fat.
How should I store raw pork fat?
Wrap it tightly and store it in the coldest part of the refrigerator for 2-3 days, or freeze it for up to 6 months. For long-term storage, render it into lard first.
Can I use this to make my own cooking oil?
Yes. Slowly melt the fat over low heat, strain out the solids (cracklings), and you'll have pure lard. It's excellent for frying, sautéing, and making flaky pie crusts.
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 6.32 kcal/g · 6% 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: 0.14 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.