Sunflower oil and lard are like two popular cooking oils/fats, each with their own unique powers.
Let’s dive into their differences and discover what sets them apart (plus, my verdict for the ultimate choice!)

Comparing sunflower oil vs lard
Sunflower oil | Lard (Pork fat) | |
Solid or Liquid? | Liquid | Solid |
Smoke Point (Fahrenheit) | 400-450 degrees | 375 degrees |
Primary Fat | Monounsaturated/polyunsaturated | Monounsaturated |
Taste | Neutral | Mildly porky to neutral |
Good for Cooking… | Raw, low, moderate, and high heat | Raw, low heat, moderate heat |
Allergens | Sunflower seed | Pork, meat allergy |
Gluten-free? | Yes | Yes |
Keto? | Yes | Yes |
Paleo? | No | Yes |
Vegan? | Yes | No |
Differences between sunflower oil and lard
First off, where do they come from? Sunflower oil is a plant-based oil extracted from sunflower seeds, while lard is derived from the fat of pigs.
The extraction process for sunflower oil involves pressing the oil out of sunflower seeds using mechanical means, such as hydraulic or screw presses. The seeds are cleaned, dehulled, and then crushed to release the oil. It is typically a cold-press extraction method, which helps retain the oil’s natural flavor and nutritional qualities.
On the other hand, lard is obtained by rendering the fat from pigs. The fat is heated to melt it down, and then the impurities are removed, leaving behind the liquid lard, which solidifies at room temperature.
Sunflower oil is mostly composed of unsaturated fats, especially the polyunsaturated ones like omega-6 fatty acids. These fats are considered good for our hearts when consumed in moderation. On the other hand, lard boasts a higher proportion of solid-at-room-temperature saturated fats.
Sunflower oil can be used for high heat cooking and it’s great for frying since it has a neutral flavor. Lard can’t handle as hot of temperatures, and it’s better for pan-frying, baking, or other lower heat cooking methods, where it adds a rich, savory note to dishes.
Baking and cooking with sunflower oil vs lard
There’s some overlap when it comes to cooking with sunflower oil and lard, but they also have their separate advantages…
Sunflower oil has a higher smoke point, making it suitable for high-temperature cooking methods like frying and sautéing. It imparts a neutral flavor to dishes, allowing other ingredients to shine.
In my experience, sunflower oil is best used in dishes such as stir-fried vegetables, crispy fried chicken, and homemade salad dressings to bring out their flavors while maintaining a light and crisp texture.
Lard, with its natural richness and flavor, is more often used in baking, especially for pastries, pie crusts, and biscuits. When it comes to creating that perfectly flaky texture, lard is the secret ingredient!
Lard also performs exceptionally well in frying foods like Southern-style fried chicken and crispy churros, as it provides a distinctive flavor and helps achieve that crispy exterior.
Can sunflower oil and lard be substituted for each other?
While sunflower oil and lard have their unique characteristics, they can be substituted for each other in certain recipes.
For instance, if a recipe calls for sunflower oil for frying, you can use lard instead to infuse a richer flavor into your dish. Of course, there are better substitutes for sunflower oil.
On the other hand, when a recipe requires melted lard, you can substitute it with sunflower oil, keeping in mind that the flavor profile and texture will differ.
Nutrition: Sunflower oil vs lard
In terms of nutrition, sunflower oil is generally considered healthier due to its higher content of unsaturated fats, including monounsaturated and polyunsaturated fats. These fats can help improve heart health and reduce the risk of cardiovascular diseases.
Lard, being a saturated fat, should be consumed in moderation to maintain a balanced diet.
Of course, it is important to consider your overall dietary needs and consult with a healthcare professional for personalized advice.
Per tablespoon (15mL) | Sunflower oil | Lard (Pork fat) |
Calories | 120 | 115 |
Polyunsaturated | 3.9 g | 1.4 g |
Monounsaturated | 7.8 g | 5.8 g |
Saturated | 0 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 sunflower oil and lard
To keep your sunflower oil fresh and happy, store it in a cool, dark place away from heat, sunlight, and moisture. Opt for an opaque bottle or container to shield it from light.
As for lard, pop it in the fridge in an airtight container to prevent it from going rancid. Both sunflower oil and lard will thank you by maintaining their quality and extending their shelf life. So remember, cool and dark for sunflower oil, and chilled and airtight for lard.
Sunflower oil vs lard: The ultimate verdict
In conclusion, the choice between sunflower oil and lard ultimately depends on your personal preferences and dietary requirements.
Sunflower oil, with its neutral flavor, versatility, and higher unsaturated fat content, is the healthier (and my preferred) option overall. It is an excellent choice for various cooking methods and pairs well with a wide range of ingredients. However, lard can bring a unique richness and flavor to certain dishes, making it a valuable addition to your culinary repertoire. The choice is yours!
FAQs
Sunflower oil, being rich in unsaturated fats, is generally considered healthier than animal fat like lard. However, moderation and overall dietary balance are important factors to consider.
In terms of health, oil, especially plant-based oils like sunflower oil, is generally considered healthier due to its higher content of unsaturated fats. However, moderation is key for maintaining a balanced diet.
Both oil and lard can be used for frying, but the choice depends on personal preferences and desired flavors. Lard adds a distinct richness and flavor, while oil like sunflower oil offers a neutral taste, making it versatile for various frying techniques.
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