A study that ranked more than a thousand raw foods by how well they meet daily nutritional requirements placed pork fat eighth, with a score of 73 out of 100. That put it ahead of green peas, red cabbage, tomatoes and sweet potatoes.
Researchers scored each food on how likely it was to satisfy daily nutritional needs as part of a varied diet. Higher-scoring foods were considered more likely to meet those needs when consumed together.
Why pork fat scores highly
Pork fat is a rich source of B vitamins and minerals. It contains monounsaturated fats such as oleic acid, which is also found in olive oil and is widely regarded as beneficial to heart health. Fat from beef and lamb contains less unsaturated fat than pork fat.
How the pigs were reared also matters for the full nutritional benefit. Pork fat is an excellent source of fat-soluble vitamins such as Vitamin D, particularly when the pigs have been raised outdoors. Fat from pasture-raised pigs tends to be the healthier choice as it contains a greater range of nutrients.
Pork fat versus lard
Pork fat and lard are closely related but not the same. Pork fat is raw fat taken directly from pigs and is not typically used straight in recipes unless making sausages. Lard, by contrast, is pig fat that has been rendered down and strained, producing a versatile, shelf-stable stand-in for butter, oil or shortening.
Top 20 healthiest foods
Almonds topped the list with a nutritional score of 97 out of 100. No other animal fat or meat featured in the top 20. Several types of fish appeared among the healthiest foods, with Ocean Perch claiming the highest position at third with a score of 89. According to Facts.net, 100g of this fish contains just 79 calories but delivers around 20 grams of protein. This deep-water fish, also known as rockfish, is low in saturated fats.
The full top 20 list is: Almonds 97, Cherimoya 96, Ocean perch 89, Flatfish 88, Chia seeds 85, Pumpkin seeds 84, Swiss chard 78, Pork fat 73, Beet greens 70, Snapper 69, Dried parsley 69, Celery flakes 68, Watercress 68, Tangerines 67, Green peas 67, Pike 65, Alaska pollock 65, Green onion 65, Red cabbage 65, Pacific cod 64.
