When it comes to nutritious foods, fruits and vegetables often dominate the conversation—but a surprising contender has emerged: pork fat. Also known as lard, pork fat was ranked as the 8th healthiest food on a global list of the 100 most nutritious foods, scoring 73 out of 100 for its nutritional value—beating out staples like sweet potatoes, tomatoes, oranges, and mackerel.
What Makes Pork Fat a Healthy Food?
According to BBC Future, pork fat is rich in B vitamins and essential minerals. It’s also more unsaturated than other animal fats like beef or lamb, making it a heart-healthier choice. Lard is a natural source of monounsaturated fats, particularly oleic acid—the same heart-healthy fat found in olive oil.
Lard also contains fat-soluble vitamins such as vitamin D, especially if the pigs are pasture-raised or exposed to sunlight. This makes it a potent source of nutrients for those looking to support immune function, bone health, and hormonal balance.
Pasture-Raised Pork: A Nutrient-Rich Choice
For maximum nutritional benefits, sourcing pasture-raised pork fat is ideal. Pigs raised outdoors produce fat with a better nutrient profile, including higher levels of omega-3 fatty acids and fewer inflammatory compounds. When consumed in moderation, pork fat can be part of a balanced, whole-food-based diet.
Ocean Perch: A Low-Calorie, High-Protein Superfish
Another standout on the list is ocean perch (also known as rockfish), which ranked third overall among the healthiest foods. With just 79 calories per 100 grams and nearly 20 grams of protein, ocean perch is a lean protein source rich in nutrients and low in saturated fat. It’s one of the best high-protein, low-fat fish options for those aiming to boost heart and brain health while maintaining a healthy weight.
Key Takeaways for a Brain-Boosting, Heart-Healthy Diet
- Lard is a nutrient-dense fat containing beneficial monounsaturated fats and vitamin D.
- Pasture-raised pork fat offers superior health benefits due to better fat quality.
- Ocean perch is one of the healthiest fish, ideal for lean protein intake and low in calories.
- Moderation and whole-food sourcing are crucial when adding animal fats to your diet.
By expanding your view of what constitutes a “healthy food,” you can make more informed choices that support both cognitive function and overall well-being.
