Just a tablespoon of lard contains 115 calories, 5 grams of saturated fat, and 12 milligrams of cholesterol – and baking with lard or using it as a flavoring agent can take several tablespoons. In some respects though, lard is not the worst kind of fat you can consume: butter, beef tallow, palm oil, and coconut oil all contain more saturated fats and sodium than lard (which contains 0 mg of sodium). At the same time, vegetable oils do contain some vitamin A, E, and K. In short, the best solution is to choose a variety of food sources of fat to get a variety of benefits.

If you must use lard, choose minimally processed, high quality lard. Avoid the hydrogenated and highly processed kinds. Lard is often hydrogenated so it can be more stable at room temperature. Highly processed lard is treated with bleaching and deodorizing agents, emulsifiers, and food additives such as BHT. Hydrogenation and processing treatments make lard more consistent and prevent spoilage. Untreated lard must be refrigerated or frozen to prevent it from turning rancid, but this is the better option. Another tip: Fats stored just under the skin are lesssaturated and therefore softer than fats stored in the body core, such as leaf lard from pig kidneys or lard from back and belly fat.

Looking for a lard substitute? 

• Flavoring. Opt for chicken or vegetable broth—the low sodium kind – when flavoring beans or sauces.
• Baking. For general baking purposes, use 7/8-cup vegetable oil instead of 1-cup lard.
• Sautéing. Try wine with a touch of olive oil.

Lard does taste good, and there is almost no substitute for its rich flavor. But there are now many tasty replacement options, and it has become a matter of breaking the lard habit and acquiring a new taste.