Last updated: October 11, 2026. Information checked at the time of writing.
Short answer: tallow is firmer and more saturated (about 49.8 g saturated fat per 100 g) with a savoury beef flavour, best for frying and searing; lard is softer, more neutral and has more polyunsaturated fat (about 14.4 g per 100 g against 4.00 g), best for flaky pastry. Both contain a large share of monounsaturated fat, about 39 to 42 g per 100 g, and both are dairy-free.
Fat profile, per 100 g
| Per 100 g | Beef tallow | Lard |
|---|---|---|
| Energy (kcal) | 902 | 849 |
| Fat (g) | 100 | 96.0 |
| Saturated fat (g) | 49.8 | 38.7 |
| Monounsaturated fat (g) | 41.8 | 38.6 |
| Polyunsaturated fat (g) | 4.00 | 14.4 |
| Cholesterol (mg) | 109 | 95.0 |
| Vitamin E (mg) | 2.70 | 0.60 |
Source: Health Canada, Canadian Nutrient File 2026: “Beef, liver, pan-fried”, “Chicken, liver, all classes, cooked, pan-fried”, “Lamb, liver, pan-fried”, “Veal, liver, pan-fried”, “Pork, liver, braised”, “Animal fat, beef tallow”, “Animal fat, lard (pork)”, as applicable.
Which to use
- Deep frying, fries, searing: tallow.
- Pie crust and pastry: lard (see lard vs butter vs shortening).
- Roasting vegetables: either; tallow adds a beefy note.
FAQ
Is tallow or lard healthier?
They differ mainly in fat profile: tallow has more saturated fat, lard more polyunsaturated. Both are single-ingredient animal fats with no carbohydrate or protein.
Can I substitute lard for tallow?
Yes, one to one in most cooking. Lard is softer and milder; tallow is firmer and more savoury.
Which is better for frying?
Tallow, because it is more saturated and lower in polyunsaturated fat, which keeps it stable at frying temperatures.
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Written by the team at Rise Nutrition, Toronto, Canada’s single-ingredient ancestral nutrition brand. Questions: ray@risenutritions.ca
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