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Lardo (cured pork fat): Calories, Protein & Nutrition Guide

Lardo (cured pork fat) contains 810 kcal per 100g, with 1.5g of protein, 0.0g of carbohydrates, and 90.0g of fat. Relatively high in calories, packing 810 kcal per 100g. It is considered keto-friendly.

  • Allergens: None of the major allergens
  • Dietary: Keto
  • Key Micronutrients (per 100g): Iron 0.60mg, Calcium 6.0mg, Vitamin C 0.5mg
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Nutritional Overview

Lardo (cured pork fat) is a protein-rich food commonly used in main meals across many cuisines. Per 100g serving, it provides 810 kcal of energy, 1.5g of protein, 0.0g of carbohydrates, and 90.0g of fat.

Under UK FSA traffic-light labelling, this food is classified as high in fat with 90.0g per 100g (35.0g of which is saturated). The NHS recommends that fat makes up no more than 35% of daily energy intake. Portion awareness is advisable when including it regularly.

With only 0.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

Lardo (cured pork fat) is suitable for ketogenic (with only 0.0g of carbs per 100g) diets, making it a versatile choice for households with mixed dietary requirements.

This is an energy-dense food at 810 kcal per 100g, largely due to its fat content (90.0g per 100g). Fat provides 9 calories per gram, more than double that of protein or carbohydrates. While it can be part of a balanced diet, portion control is recommended to avoid exceeding daily calorie needs. Lardo (cured pork fat) checks in at 810 kcal per 100g, a number worth having in your daily log rather than left out. Our food calorie intake calculator adds it in seconds.

Frequently Asked Questions

How many calories are in Lardo (cured pork fat)?

Lardo (cured pork fat) contains 810 kcal per 100g, which is approximately 41% of the recommended daily intake of 2,000 kcal for an average adult. This is considered energy-dense.

Is Lardo (cured pork fat) a good source of protein?

Lardo (cured pork fat) contains 1.5g of protein per 100g, which is relatively low. To increase your protein intake, consider pairing it with Supervalu Cooked Irish Ham, Harðfiskur (dried fish jerky), Soy Protein Isolate, or other protein-rich foods.

Is Lardo (cured pork fat) high in fat?

Yes, according to FSA traffic-light guidelines, Lardo (cured pork fat) is classified as high in fat with 90.0g per 100g (the threshold is 17.5g). Of this, 35.0g is saturated fat.

Is Lardo (cured pork fat) low in sugar?

Yes, Lardo (cured pork fat) has only 0.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Lardo (cured pork fat) high in salt?

Lardo (cured pork fat) contains 2.50g of salt per 100g, which the FSA classifies as high (above 1.5g per 100g). The recommended daily maximum for adults is 6g. A 100g serving provides 42% of this.

Is Lardo (cured pork fat) keto-friendly?

Yes, with only 0.0g of carbohydrates per 100g, Lardo (cured pork fat) fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Lardo (cured pork fat) free from major allergens?

Lardo (cured pork fat) does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Why is Lardo (cured pork fat) so high in calories?

At 810 kcal per 100g, Lardo (cured pork fat) is energy-dense, primarily due to its high fat content (90.0g per 100g). Fat provides 9 calories per gram, more than double that of protein or carbohydrates.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines
  6. British Dietetic Association (BDA) — UK registered dietitians and evidence-based food fact sheets
  7. British Heart Foundation — heart-healthy eating advice and dietary guidance

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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