KETO VERDICTYES
Lard is excellent for keto: 0g net carbs and a traditional, versatile cooking fat. Use quality, non-hydrogenated lard for frying, roasting, and baking; leaf lard is ideal for pastries due to its neutral flavor.
Is Lard Keto?
Animal Fats
Lard is excellent for keto: 0g net carbs and a traditional, versatile cooking fat. Use quality, non-hydrogenated lard for frying, roasting, and baking; leaf lard is ideal for pastries due to its neutral flavor.
- Net carbs (100g)0g
- Fat (100g)~100g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0g
Total Fat
~100g
Saturated Fat
Varies by source
Calories
~884–900
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Zero net carbs—pure fat that fits keto macros perfectly
- Reliable cooking medium for sautéing, roasting, and frying
- High satiety—adds richness that helps control appetite
- Works in both savory dishes and keto baking (leaf lard)
- Helps absorption of fat-soluble vitamins (A, D, E, K) from foods
HEALTH BENEFITS
- Provides oleic acid (MUFA) and saturated fats that are heat-stable for cooking
- Can improve meal satisfaction, aiding portion control
- Supports absorption of fat-soluble vitamins when eaten with vitamin-containing foods
- Naturally free of carbs and sugars
- Lower in polyunsaturated fats than many seed oils
- When sourced from pasture-raised pork, may contain small amounts of vitamin D
PREPARATION SUGGESTIONS
HIGH-HEAT FRYING
Use for frying pork-rinds, chicken wings, or fish; refined lard handles pan-frying well.
KETO BAKING
Swap for butter/shortening in pie crusts, biscuits, and pastries—leaf lard yields superb flakiness.
REFRIED VEGETABLES
Make refried cauliflower rice or mashed turnips in lard for rich, savory flavor.
CARNITAS AND ROASTS
Slow-cook pork-shoulder or chuck-roast submerged in lard for tender, flavorful meat.