For years, red and processed meat have carried a cloud of warnings, especially when it comes to long term health risks. Researchers and scientists from Cancer Research UK note that “numerous studies have shown that eating large amounts of red and processed meat increases the risk of bowel cancer.” They also explain that nitrites can form compounds that “can damage the cells lining the bowel and lead to bowel cancer.” Those cautions are still part of the bigger picture, but a newer ranking has sparked fresh debate about how we judge individual foods.
In an analysis published by BBC Good Food that evaluated more than 1,000 foods, lard was labeled the healthiest animal fat and the highest scoring animal derived food on its scale. The write up notes that lard placed eighth on a list of the 100 most nutritionally valuable foods, earning a score of 73 out of 100. The same analysis describes it as a rich source of B vitamins and minerals. It also says lard is “more unsaturated and healthier than lamb or beef fat.”
What caught many readers off guard was where common produce landed in the same ranking. According to the list, foods that are often recommended as everyday staples ended up below lard in overall nutrition scoring. Green peas, lettuce, and tomatoes were among the items ranked lower on that scale. That does not mean vegetables suddenly became “bad,” but it does show how a scoring model can reward nutrient density in ways people do not expect.
A key point in the coverage is that the ranking is about nutrient profile, not a free pass to eat unlimited amounts. Fat is calorie dense, so even a small portion can add up quickly. It also matters what else is on your plate, because a diet built around variety tends to deliver more fiber, different vitamins, and a wider range of protective compounds. In other words, a high ranking ingredient can still be a poor choice if it crowds out better balance.
The discussion also highlights that not all lard is created equal. Nutritionist Kim Denkhaus told TODAY.com that organic meat is nutritionally more favorable than meat produced with chemical additives. She summed up the idea simply when she said, “Everything an animal eats and takes in ends up in us because we eat that animal.” Her point is that farming practices can influence what ends up in the fat, not just what ends up in the muscle.
Denkhaus also warned about hormones, which is one reason the article stresses choosing organic lard when possible. As she put it, “Added growth hormones from animals in the human body can increase the risk of cancer and hormonal disorders.” That quote reflects a concern many consumers share, even as nutrition science continues to debate how different production methods translate into real world outcomes. The practical takeaway is straightforward, because if you are going to use animal fat, sourcing and quality matter.
Beyond the ranking itself, the article points to research published in Animal Production Science that notes lard contains conjugated linoleic acid, often shortened to CLA. CLA is a compound researchers study for possible health related effects, although findings can vary depending on the study design and the population being examined. This is where headlines can get ahead of the evidence, since “studied for potential benefits” is not the same as “proven to improve health.” Still, it helps explain why lard is sometimes discussed differently from other animal fats.
It is also useful to separate the idea of a nutrition score from the way people actually cook. Lard is commonly used as a cooking fat because it can handle higher heat than some oils, and it adds a distinct texture to baked goods and roasted foods. In an American kitchen, it might show up in pie crusts, biscuits, or in small amounts for browning potatoes, using a teaspoon or tablespoon rather than pouring it freely. Portion size and frequency matter more than any single headline, especially for anyone watching cholesterol, heart health, or overall calorie intake.
Here is some general background that helps put the debate in context. Dietary fats come in several types, including saturated, monounsaturated, and polyunsaturated fats, and most natural fats are a mix rather than a single category. Public health guidance often emphasizes replacing some saturated fat with more unsaturated fats, while also keeping an eye on highly processed foods that combine refined carbs with added fats. On top of that, vegetables like peas, lettuce, and tomatoes bring things lard cannot, including fiber and a wide range of plant compounds, so they play a different role in a healthy eating pattern.
Another practical point is storage and freshness. Because animal fats can oxidize and pick up odors, many cooks store lard in a sealed container in the refrigerator and use clean utensils to avoid contamination. If you are buying it, labels can vary, so terms like rendered, leaf lard, and pasture raised may signal different sources and uses, especially for baking versus frying. In the end, the most helpful way to read rankings like this is as a reminder that nutrition is nuanced, and your overall pattern matters more than a single surprising ingredient.
Share your thoughts on whether lard deserves a comeback in everyday cooking and how you balance animal fats with vegetables in the comments.
