Pork fat ranks healthier than many vegetables—Here’s why

Think twice before dismissing pork fat as unhealthy! According to a BBC Future study of the world’s 100 most nutritious foods, pork fat ranks an impressive eighth, surpassing several vegetables in nutritional value.

With a score of 73 out of 100, pork fat is rich in B vitamins, minerals, and heart-friendly unsaturated fats like oleic acid—similar to those found in olive oil. Lard, or clarified pork fat, also provides fat-soluble vitamins like D, particularly if the pigs were pasture-raised outdoors. Compared to lamb or beef fat, pork fat is lower in conjugated linoleic acid and more unsaturated, making it a healthier choice.

Experts recommend using lard in moderation and opting for heart-healthy cooking methods such as baking, grilling, or roasting. This protein source is more nutritious than popular vegetables like kale, broccoli raab, and mustard greens, as well as some fish and fruits.

The BBC Future list also ranks almonds as the top healthiest food, followed by cherimoya fruit and ocean perch. Pork fat sits alongside nutrient-dense foods like chia seeds, Swiss chard, and pumpkin seeds.

Whether it’s its monounsaturated fats or fat-soluble vitamins, pork fat proves that indulgence can be both flavorful and nutritious. But remember—moderation is key!

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