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Also known as: fatback, pork fat
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Pork fatback is a concentrated source of energy, primarily from fat. While high in calories and saturated fat, it also contains beneficial monounsaturated fat (oleic acid), similar to olive oil, and some fat-soluble vitamins like D and choline. It can be part of a balanced diet when consumed in moderation, contributing to satiety and flavor.
Per 100g, pork fatback is extremely calorie-dense, providing approximately 896 calories. It contains about 99.5g of fat, 1.5g of protein, and 0g of carbohydrates. Its primary nutritional contribution is its high fat content.
Due to its extremely high calorie and fat content, pork fatback is generally not recommended for weight loss diets if consumed in large quantities. However, its richness can enhance satiety, meaning a small amount might help you feel full and satisfied, potentially reducing overall intake if used judiciously for flavor.
Yes, pork fatback is highly keto-friendly and low-carb. It contains virtually no carbohydrates (0g per 100g), making it an excellent fat source for those following ketogenic or very low-carb diets to meet their fat macros.
Yes, pork fatback is naturally gluten-free. It is simply the pure fat from a pig, containing no grains or gluten-containing ingredients. It is safe for individuals with celiac disease or gluten sensitivity.
Pork fatback is primarily used for rendering into lard, which is then used for frying, baking, or making confit. It can also be cut into strips for larding lean meats to add moisture and flavor, or finely diced and added to sausages, pâtés, and terrines for richness and texture.
pork fatback is a versatile ingredient found in cuisines around the world. With 896 calories per 100g and 1.5 grams of protein, it's a nutritious addition to many dishes.
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When rendered or cooked, pork fatback offers a rich, savory, and distinctly porky flavor. It contributes a deep umami note and a luxurious mouthfeel to dishes. The taste is clean and mild, allowing it to enhance other flavors without overpowering them.
To render fatback, cut it into small, uniform pieces and place them in a heavy-bottomed pot over low heat. Cook slowly, stirring occasionally, until the fat melts and the solid bits (cracklings) turn golden brown and crispy. Strain the liquid lard through a fine-mesh sieve into clean jars, then cool and store.
Fresh pork fatback should be stored in the coldest part of your refrigerator, tightly wrapped, and used within a few days. For longer storage, it can be frozen for several months. Once rendered into lard, it can be stored at room temperature in an airtight container for a few weeks, or refrigerated for several months.
Fresh pork fatback lasts about 3-5 days in the refrigerator and up to 6 months in the freezer. Signs of spoilage include a sour or rancid odor, a slimy texture, or discoloration (greenish or grayish spots). Always discard if any of these signs are present.