When it comes to the battle of lard vs. coconut oil, which is the ultimate winner? You might be surprised by the answer, and in my opinion, it’s…lard!
Lard has a lower saturated fat content, making it a better option than coconut oil. However, that doesn’t mean coconut oil cannot bring health benefits. For example, its high medium-chain triglyceride content (MCTs) increases the production of ketones, which promotes weight loss.
In this article, we’ll go over the differences between lard and coconut oil. While one might be a better option than the other, they both still possess several benefits.
Let’s get started!
Nutritional differences between lard and coconut oil
To help determine the better option, we first need to analyze the nutritional differences between each option.
The following table compares the nutritional information for one tablespoon of each oil.
| Nutrition Fact | Lard | Coconut Oil |
| Calories | 115 | 125 |
| Carbs (g) | 0.0 | 0.0 |
| Proteins (g) | 0.0 | 0.0 |
| Fats (g) | 12.8 | 13.9 |
| Saturated fats (g) | 5.0 | 11.7 |
| Monounsaturated fats (g) | 5.8 | 0.8 |
| Polyunsaturated fats (g) | 1.4 | 0.2 |
| Omega-3 (mg) | 128 | – |
| Omega-6 (mg) | 1,300 | 243 |
Both options are low in carbs and protein.
The biggest difference between coconut oil and lard is in the fat content – not the total fat, but saturated fat and monounsaturated fat. Coconut oil has more than double the saturated fat of lard, while lard has 6x as much monounsaturated fat as coconut oil.
Saturated fat (understandably) gets a bad rap as being potentially dangerous for heart health, but here at The Coconut Mama we believe in all things in moderation. That includes coconut oil!
(Of course, if you’re on the keto diet, you’re often looking to load as much fat as possible – coconut oil can be very effective for this, so consider this awesome salted caramel fat bomb recipe made with coconut oil as a good starting point.)
Lard vs. coconut oil: smoke point
The smoke point is the temperature at which the oil starts producing smoke.
When an oil has a low smoke point, it’s better to use it at low or medium heat. On the contrary, if the oil has a high smoke point, it’s better for high heat.
Lard has a smoke point of 370°F, and coconut oil has a smoke point of 350°F.
With that said, lard has a slightly higher smoke point than coconut oil, making it a better option for cooking at medium heat.
Lard vs. coconut oil: which is better for cooking?
You can use both options for cooking.
However, which one you choose depends on the temperature you are going to use.
Lard is better for cooking at medium to high heat.
For example, to fry foods you need to be generally between 325 and 375°F. While coconut oil is still within the temperature range, it is very close to its smoke point. So, you would need to be very careful to monitor the temperature thoroughly.
On the other hand, lard’s higher smoke point probably makes it a better choice for frying.
You can use coconut oil for cooking methods that don’t require too much heat, such as pan frying or simmering.
Lard vs. coconut oil for baking
Coconut oil is an excellent non-dairy alternative to butter for most desserts, which you can sub in at a 1:1 ratio. (For example, here’s an awesome vegan chocolate truffle recipe made with coconut oil.) I also love it for making vegan frosting.
Lard pairs nicely with both sweet and savory baking goods. Since it gives a creamy texture and flavor, you can substitute butter for lard in equal parts. I will say that lard doesn’t have nearly as much natural flavor as coconut oil, so if you’re looking for a neutral fat in your dessert, it’s a good choice.
Can I substitute lard for coconut oil (and vice versa)?
You can definitely substitute lard for coconut oil (and vice versa) – with one caveat. If you’re cooking at higher heat, keep an eye out on the smoke point. It’s only a 20-degree difference, so it shouldn’t matter too much in most circumstances, but it’s good to be aware.
Also, remember that unrefined coconut oil tends to have a stronger coconutty flavor. So, it might change the texture and flavor of certain recipes. (Generally, we view this as a good thing!)
Alternatives to lard or coconut oil?
While lard and coconut oil are good options for cooking, their high saturated fat content means you need to consume them in moderation.
There are other oils that might be healthier for the heart.
You can replace lard or coconut oil with avocado oil, olive oil, flax seeds oil, or other vegetable oils.
For sweet recipes, you can replace any oil with mashed banana or apple sauce for a low-fat version.
Final thoughts
So when it comes to lard and coconut oil which is the ultimate winner?
Lard might be a better version if you want to have an oil lower in saturated fat content.
However, while coconut oil has a higher saturated fat content, it has the advantage of having medium-chain triglycerides, which can help increase ketone production and might aid in weight loss.
In the end, make sure to include both in moderation to have a low saturated fat intake. Add other vegetable oils, such as avocado or olive oil, to have variety in nutrients.
Frequently asked questions
Coconut oil has more saturated fat than lard. In fact, coconut oil has twice as much saturated fat as lard. Still, if you want to reduce your saturated fat intake, both are oils you need to consume in moderation.
It depends on the amount of saturated fat you consume and other lifestyle choices. For example, if you only consume lard as the main oil in your diet, you might have a high saturated fat intake which can put you at risk for heart disease.
It also matters ifyou lead a sedentary lifestyle or eat other high-saturated fat foods.
Yes, you can fry chicken in lard since it has a high smoke point. Make sure to monitor the temperature to avoid burning the oil and affecting its flavor and nutritional value.
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