In recent years, there has been a growing interest in alternative cooking oils, and flaxseed oil has gained popularity as a nutritious option. However, lard, which has been used for centuries in traditional cooking, still holds its ground.
So, let’s dive into flaxseed oil vs lard to see how they differ and which one is better suited for you!

Comparing flaxseed oil vs lard
Flaxseed oil | Lard (Pork fat) | |
Solid or Liquid? | Liquid | Solid |
Smoke Point (Fahrenheit) | 225 degrees | 375 degrees |
Primary Fat | Polyunsaturated | Monounsaturated |
Taste | Crisp, nutty | Mildly porky to neutral |
Good for Cooking… | Raw | Raw, low heat, moderate heat |
Allergens | Flaxseed/linseed | Pork, meat allergy |
Gluten-free? | Yes | Yes |
Keto? | Yes | Yes |
Paleo? | Yes | Yes |
Vegan? | Yes | No |
Differences between flaxseed oil and lard
At first glance, flaxseed oil and lard couldn’t be more different – flaxseed oil is a fragrant golden liquid and lard is a solid white fat with a smooth, creamy consistency.
Flaxseed oil is derived from flaxseeds, while lard is made from rendered pig fat.
Flaxseed oil is a plant-based oil, making it a suitable option for those following a vegetarian or vegan diet. On the other hand, lard is an animal fat, and contains pork.
In terms of taste, flaxseed oil has a crisp, nutty flavor, while lard imparts a rich and savory taste to dishes.
Baking and cooking with flaxseed oil vs lard
When it comes to cooking and baking, the smoke point of an oil is crucial. Flaxseed oil has a low smoke point, which means it is best used for dressings, marinades, and drizzling over finished dishes. Its delicate flavor can enhance salads, steamed vegetables, or even used as a finishing touch on grilled fish.
Lard, on the other hand, has a higher smoke point, making it ideal for frying, sautéing, and roasting. It adds a deliciously crispy texture to fried chicken or potatoes and is often used in traditional pie crust recipes for a flaky and indulgent result. Just make sure to use “leaf lard” for baking, as it has a more neutral flavor compared to its regular porky counterpart.
Can flaxseed oil and lard be substituted for each other?
Because of their different flavors, textures, and smoke points, I wouldn’t recommend substituting flaxseed oil and lard for each other. Flaxseed oil is mostly meant to be used raw, just like chia seed oil, and lard is used for higher-heat cooking.
If you’re following a vegetarian or vegan diet and need a replacement for lard in baking or cooking, solid coconut oil or vegan shortening are better options.
Nutrition: Flaxseed oil vs lard
In terms of nutrition, flaxseed oil is considered a healthier option. It is rich in omega-3 fatty acids, which are beneficial for heart health and brain function. Flaxseed oil is also a great source of alpha-linolenic acid (ALA), which is a type of omega-3 fatty acid.
On the other hand, lard contains a higher amount of saturated fats, which may contribute to an increased risk of heart disease when consumed in excess. Moderation is key when using lard in your cooking, and it’s always a good idea to balance your fat intake with other healthy choices.
Per tablespoon (15mL) | Flaxseed oil | Lard (Pork fat) |
Calories | 120 | 115 |
Polyunsaturated | 9.2 g | 1.4 g |
Monounsaturated | 2.5 g | 5.8 g |
Saturated | 1.2 g | 5 g |
Trans | Trace amounts | 0 g |
Total Fat | 13.6 g | 12.8 g |
Cholesterol | 0 | 12 mg |
The primary fat source is bolded.
How to store flaxseed oil and lard
Both flaxseed oil and lard require proper storage to maintain their quality. Flaxseed oil should be kept refrigerated to prevent it from becoming rancid. The cold temperature helps preserve its freshness and extends its shelf life. It’s also important to keep flaxseed oil in a dark, airtight container to protect it from light and oxygen exposure.
Lard, on the other hand, can be stored at room temperature in a cool, dark place. It has a relatively long shelf life, but if you want to prolong its freshness, storing it in the refrigerator is a good option.
Flaxseed oil vs lard: Which is better
Choosing between flaxseed oil and lard depends on your dietary preferences and culinary needs.
If you’re looking for a plant-based option with a delicate flavor and impressive nutritional profile, flaxseed oil is the way to go. It works best as a finishing oil or in dressings.
On the other hand, if you’re seeking a versatile fat with a rich taste and higher smoke point, lard is best for frying and roasting.
Ultimately, both flaxseed oil and lard have their unique strengths, so it’s up to you to decide which one best suits your cooking style and taste preferences. Happy cooking!
FAQs
It depends on individual dietary preferences and health considerations. Lard, being an animal fat, has higher saturated fat content, while seed oils like flaxseed oil are rich in omega-3 fatty acids, making them a healthier choice in terms of cardiovascular health.
When seasoning cast iron, it’s best to use food-grade flaxseed oil that is specifically labeled as “high-heat” or “refined” to ensure it can withstand the high temperatures required for the seasoning process and provide a durable non-stick surface.
The healthiest oil to cook with depends on various factors, but generally, oils rich in monounsaturated fats like olive oil and avocado oil, as well as oils high in omega-3 fatty acids like flaxseed oil, are considered healthy choices due to their potential benefits for heart health.
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