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Lard Calories
Rendered pork fat; very energy-dense and carb-free.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Lard (13 g) has 117 calories. That works out to 902 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 13 g of fat and 0 g of fiber. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lard Nutrition Facts
Selected: 1 tablespoon (medium) · 13 g
117
KCAL / 13G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
13g
· 17% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 0% · Fat 100%
Lard nutrition facts table · 1 tablespoon (medium) (13 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 5.1 g | 26% |
| Trans fat | 0.07 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Lard?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 13 g | 117 kcal |
| 1 teaspoon (small) | 4.5 g | 41 kcal |
| 1 serving (small) | 15 g | 135 kcal |
| 2 tablespoon (double) | 26 g | 235 kcal |
| 1 ounce (small) | 28 g | 253 kcal |
| 0.25 cup (quarter) | 51 g | 460 kcal |
| 100 g | 100 g | 902 kcal |
| ½ cup (half) | 102 g | 920 kcal |
| 1 cup (whole) | 205 g | 1849 kcal |
Calculated from 902 calories per 100 g.
Frequently Asked Questions About Lard
What is salo?
Salo is a traditional cured slab of pork fat, commonly associated with Ukrainian and other Eastern European cuisines. It is usually salted and may be seasoned or smoked, then sliced thinly; it is not the same thing as rendered lard.
How is salo traditionally eaten?
Salo is commonly eaten in thin slices, often with dark bread, garlic, pickles, or mustard. It may be served uncooked after curing, or added to cooked dishes for flavor; its rich, salty taste means a little often goes a long way.
How is salo different from lard?
Salo is a solid piece of cured pork fat, while lard is pork fat that has been rendered and strained into a cooking fat. Salo is typically sliced and eaten or cooked in pieces; lard is usually spooned or measured for cooking.
Is salo the same as bacon?
No. Salo is mainly a cured slab of pork fat, while bacon is generally made from pork belly and contains distinct layers of meat and fat. Both can be salted or smoked, but they have different textures and proportions of meat.
Is salo eaten raw or cooked?
Salo is often eaten without cooking after it has been properly cured, but it can also be cooked. Curing is not the same as leaving fresh pork fat raw, so use salo prepared and stored for eating rather than uncured pork.
How do you make salo at home?
Salo is made by curing a fatty cut of pork with salt and, optionally, garlic, pepper, or other seasonings. Follow a tested recipe for the curing method, time, and refrigeration; those details matter for safe homemade preparation.
How should you store salo?
Keep salo tightly wrapped or in an airtight container in the refrigerator. Homemade salo should not be left at room temperature, and its keeping time varies with how it was cured; discard it if its smell, color, or texture changes.
Can you freeze salo?
Yes, salo freezes well. Wrap it airtight, ideally in portions, so you can thaw only what you need. Thaw it in the refrigerator and avoid repeatedly thawing and refreezing the same piece.
Can you use salo instead of lard in cooking?
Sometimes, but salo is cured and salty whereas lard is rendered and usually unsalted. You can cook salo to release its fat, but account for its salt and solid pieces; it will not behave exactly like plain lard in every recipe.
Is salo healthy to eat?
Salo is a concentrated source of pork fat, including saturated fat, so eating it often or in large portions may not suit heart-healthy eating. If you enjoy it, keep portions modest and balance it with other foods rather than treating it as an everyday staple.
Lard Vitamins & Minerals
Vitamins
Vitamin D
0.26µg · 1% DV
Vitamin E
0.08mg · 1% DV
Vitamin A
1.43µg · 0% DV
Vitamin K
0.09µg · 0% DV
Minerals
Copper
0mg · 0% DV
Zinc
0.01mg · 0% DV
Iron
0.01mg · 0% DV
Selenium
0.03µg · 0% DV
Sodium
0mg · 0% DV
Potassium ⭐
0mg · 0% DV
Lard Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lard
To burn the 117 calories in 1 tablespoon (medium) (13 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Lard?
Salo is a traditional Ukrainian and Eastern European food made from salted pork back fat. It is not the same as lard: lard is rendered, while salo is usually cured and may be smoked or seasoned with garlic and spices. It has a firm, rich texture and a salty, savoury flavour.
It is commonly sliced thinly and served with bread, pickles, garlic or onions; in its regions of origin, it may accompany a shot of spirits. Salo is almost entirely fat and very energy-dense, so a little goes a long way. Pair a modest portion with crisp, acidic vegetables or pickles to balance its richness.
How Nutritious Is Lard?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Lard Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Lard Contain Allergens?
No known major allergens
Which Diets Is Lard Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Lard Fat Profile
SATURATED
5.1g
MONOUNSATURATED
5.86g
POLYUNSATURATED
1.46g
Omega 6:3 ratio 10.2:1
Above the ideal 4:1 (10.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.