Have you ever wondered which cooking oil is better for you? Is it the classic lard that your grandmother swears by, or the seemingly omnipresent palm oil that seems to be in everything from baked goods to beauty products?
Well, wonder no more because in this article, we’re going to compare palm oil vs lard and find out which one comes out on top. So, let’s get started!
Comparing palm oil vs lard
| Palm oil/Red palm oil | Lard (Pork fat) | |
| Solid or Liquid? | Semi solid | Solid |
| Smoke Point (Fahrenheit) | 450 degrees | 375 degrees |
| Primary Fat | Saturated | Monounsaturated |
| Taste | Mild carrot | Mildly porky to neutral |
| Good for Cooking… | Raw, low, moderate, and high heat | Raw, low heat, moderate heat |
| Allergens | Oil palm fruit | Pork, meat allergy |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | Yes | Yes |
| Vegan? | Yes | No |
Differences between palm oil and lard
Palm oil or “red palm oil” is a type of vegetable oil that comes from the fruit of the oil palm tree that is typically extracted through a pressing (squeezing) process. Lard, on the other hand, is an animal fat (usually pig fat) that is rendered through heating and separating the fat from the meat.
One of the biggest differences between palm oil and lard is their composition. Palm oil is high in saturated fat, while lard contains a mix of saturated and unsaturated fats. This means that palm oil can be solid or semi-solid at room temperature, while lard is typically solid.
Palm oil is a good option for those who are lactose intolerant or prefer a non-dairy alternative to butter, while lard is often used in pastry dough and other savory baked goods.
Baking and cooking with palm oil vs lard
Palm oil has a high smoke point of 450 degrees, making it great for high-heat cooking methods like frying and searing, while lard has a lower smoke point and is better suited for slow-roasting and baking.
For baking, I would recommend using palm oil for recipes like cookies, cakes, and bread, while reserving lard for things like biscuits, pie crusts, and savory dishes like roasted potatoes or fried chicken.
Palm oil has a mild carrot-like flavor and a soft solid texture that makes it a good substitute for butter or other solid fats in baking. Lard has a more distinct flavor than palm oil and can impart a flaky, tender texture to pastry crusts and other baked goods.
Can palm oil and lard be substituted for each other?
While palm oil and lard have some similarities, they have different properties and flavors that may not always be interchangeable. I’ve found that for baking, palm oil is a great substitute for butter or vegetable oil, but may not work as well as a substitute for lard in savory dishes like fried chicken or biscuits.
Lard can generally be used as a substitute for palm oil in most recipes that call for it. However, keep in mind that lard has a different flavor and firmer texture than palm oil, so the final result may have a slightly different taste and consistency.
Nutrition: Palm oil vs lard
Palm oil is high in saturated fat, which can contribute to heart disease and other health issues when consumed in excess.
Lard also contains saturated fat, but also has some unsaturated fats which can be beneficial for heart health. Lard is also a better choice for those who want a natural, unprocessed fat.
Overall, neither is particularly healthy in large quantities, but if I had to choose, I would go with lard as the healthier option since it has a better balance of saturated and unsaturated fats. However, it’s still important to consume both in moderation as part of a balanced diet.
| Per tablespoon (15mL) | Palm oil/Red palm oil | Lard (Pork fat) |
| Calories | 126 | 115 |
| Polyunsaturated | 1.2 g | 1.4 g |
| Monounsaturated | 5.0 g | 5.8 g |
| Saturated | 6.7 g | 5 g |
| Trans | 0 g | 0 g |
| Total Fat | 13.6 g | 12.8 g |
| Cholesterol | 0 | 12 mg |
The primary fat source is bolded.
How to store palm oil and lard
Proper storage is key to keeping both palm oil and lard fresh! I recommend storing palm oil in a cool, dark place away from heat and light, and in an airtight container to prevent oxidation. Use it up within 6 months after opening for the best quality.
For lard, I suggest storing it in the refrigerator to prevent spoilage and rancidity. If you don’t use lard often, I recommend portioning it out and freezing it for longer-term storage. It’s also important to check the expiration date on both ingredients and use them before they go bad.
Palm oil vs lard: Which is better
Ultimately, the choice between palm oil and lard depends on personal preferences, dietary needs, and values. My personal preference is lard, as it’s a slightly healthier, natural, and sustainable option, and I tend to prioritize taste and traditional cooking methods.
Of course, everyone’s tastes and preferences are different, but I would definitely recommend giving lard a try if you haven’t already – you might just be surprised at how versatile and delicious it can be!
FAQs
Well, it depends on what you’re using it for. While both lard and palm oil are commonly used in cooking and baking, they have different properties and flavors that may not always be interchangeable. So, it’s best to know what you’re making and which oil will work best for your recipe.
When it comes to health, both lard and oil have their pros and cons. Lard is high in saturated fat, which can contribute to heart disease, while some oils are high in unsaturated fats, which can be good for heart health. Ultimately, it’s about moderation and choosing the right type of oil for your needs.
Palm oil, like any other fat, contains saturated fat, which, when consumed in excess, can have negative health implications such as increased risk of cardiovascular diseases. However, it is important to consider overall dietary balance and moderation in fat intake rather than solely focusing on palm oil as the sole culprit.
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