Soybean Oil vs Lard: Which is Better?

Hey there, foodies! Today, let’s dive into the sizzling world of cooking oils and fats.

Soybean oil and lard are two of the most popular choices that bring their own unique flavors and properties to the table… but which is better?

Comparing soybean oil vs lard

	Soybean oil	Lard (Pork fat)
Solid or Liquid?	Liquid	Solid
Smoke Point (Fahrenheit)	450-475 degrees	375 degrees
Primary Fat	Polyunsaturated	Monounsaturated
Taste	Neutral	Mildly porky to neutral
Good for Cooking…	Raw, low, moderate, and high heat	Raw, low heat, moderate heat
Allergens	Soy	Pork, meat allergy
Gluten-free?	Yes	Yes
Keto?	Yes	Yes
Paleo?	No	Yes
Vegan?	Yes	No

Differences between soybean oil and lard

When comparing soybean oil and lard, we’re comparing a vegetable oil vs animal fat, a liquid vs a solid, and a neutral cooking oil for high heat vs a rich fat for low-moderate heat.

Soybean oil is a form of vegetable oil derived from the seeds of soybeans. This oil is light, neutral in taste, and boasts a high smoke point, making it ideal for frying, baking, and sautéing. Plus, it’s rich in heart-healthy fats, vitamin E, and omega-3 fatty acids, which are great for your body.

Now, let’s talk about lard, the good ol’ classic. It’s made from pig fat and has a distinct savory flavor that adds a touch of richness to dishes. Lard has a lower smoke point compared to soybean oil, so it’s better suited for low to medium heat cooking, like roasting, pan-frying, or making flaky pie crusts.

Baking and cooking with soybean oil vs lard

When it comes to baking, soybean oil takes the cake (pun intended). Its neutral flavor won’t overpower your delicate pastries, resulting in a light, fluffy texture. Plus, soybean oil’s high smoke point ensures your goodies won’t end up burned.

Lard can also be used for baking. It works particularly well in pie crusts and biscuits, resulting in a tender and flaky texture. Just be aware that lard has a lower melting point than butter, so it’s important to handle it properly and keep the dough or batter chilled to achieve the desired consistency.

When it comes to cooking, lard steps into the spotlight. Its savory essence adds a delectable depth to dishes like roasted meats or crispy fried chicken. Just be mindful of its lower smoke point, which means it’s best for low to medium heat cooking.

Soybean oil’s high smoke point makes it perfect for frying and sautéing. Or, you can use it to brush onto vegetables, meats, or seafood before grilling or roasting to help prevent sticking and enhance browning.

Can soybean oil vs lard be substituted for each other?

While soybean oil and lard both serve their own unique purposes in cooking, they can be substituted for each other in certain situations. In baking, soybean oil can be used as a lighter alternative to lard, while in savory dishes, lard can bring a rich flavor where soybean oil falls short. However, keep in mind that the substitution may affect the taste and texture of the final dish, so it’s best to consider the specific recipe and desired outcome before making the switch.

Nutrition: Soybean oil vs lard

Soybean oil is low in saturated fat and cholesterol-free, making it a heart-healthy choice. It is also a good source of polyunsaturated fats, including omega-6 fatty acids. 

On the contrary, lard contains higher amounts of saturated fat and cholesterol as it’s an animal fat. While saturated fat has been associated with an increased risk of heart disease, it’s important to consume fats in moderation as part of a balanced diet.

Per tablespoon (15mL)	Soybean oil	Lard (Pork fat)
Calories	120	115
Polyunsaturated	7.9 g	1.4 g
Monounsaturated	3.1 g	5.8 g
Saturated	2.1 g	5 g
Trans	0.1 g	0 g
Total Fat	13.6 g	12.8 g
Cholesterol	0	12 mg

The primary fat source is bolded.

How to store soybean oil and lard

Soybean oil should be stored in a cool, dark place away from direct sunlight and heat sources. It is best to keep it tightly sealed to prevent oxidation.

As for lard, it can be stored at room temperature for short periods, but it’s recommended to refrigerate or freeze it for longer shelf life – similar to butter. Ensure that lard is stored in an airtight container to prevent absorption of odors from other foods.

Soybean oil vs lard: Which is better

Soybean oil is a versatile and heart-healthy option, particularly for high-heat cooking and baking, while lard brings a distinct flavor and texture to dishes, making it a favorite in baking and frying.

For me, I prefer soybean oil due to its high smoke point, neutral flavor, and arguably better nutrition profile. But ultimately, the choice between soybean oil and lard depends on personal preference, dietary considerations, and the specific recipe at hand. So, embrace the diversity of cooking oils and experiment with both soybean oil and lard to discover the flavors and results that best suit your taste buds and culinary needs!

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