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.
WHERE TO BUY
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Fatworks Premium Pasture Raised Lard (14oz Glass Jar)
Rendered exclusively from pasture-raised, non-hydrogenated pork fat with no additives or preservatives, this lard is independently rated "excellent for keto" by Sure Keto for being carb-free with a nutrient profile superior to conventionally-raised commodity lards.
FOND Regenerative 100% Pork Lard, Pure & Unflavored (14oz Jar)
Marketed as the first verified regenerative cooking lard, this leaf lard is slow-rendered exclusively from heritage-breed pigs raised at White Oak Pastures, certified Glyphosate Residue-Free, and packaged in glass with a 2-year shelf life - a step up in traceability and soil-health certification for keto shoppers who want to go beyond standard pasture-raised sourcing.
Fatworks Certified Organic Pork Lard (14oz Glass Jar)
From the same maker as the top pick, this version steps up to full USDA Certified Organic status - sourced from organically certified free-range, antibiotic- and hormone-free pigs and rendered in small batches with a touch of organic rosemary extract for natural oxidation resistance, appealing to keto shoppers who want organic verification on top of pasture-raised sourcing.