Lard

Lard is rendered pork fat, prized in traditional baking and frying for the flaky, tender texture it gives pie crusts, biscuits and pastry, since its large fat crystals create distinct layers that butter alone can't match. It also has a high smoke point, making it a classic choice for pan-frying and deep-frying, from fried chicken to refried beans in Mexican cooking, where a spoonful adds richness and helps foods brown evenly. Well-rendered lard is nearly white, smooth and mild in flavor, a world apart from the greasy trimmings it comes from, and many older regional recipes, from tamales to certain shortbreads, were written specifically around its texture.

Per 100 g, this fat is essentially pure energy, 902 calories and 100 g of fat, with no protein, carbohydrate or sodium at all. It's used sparingly, a tablespoon (13 g) at a time for a pie crust or a spoonful in a skillet, functioning as a cooking fat rather than something eaten on its own or measured out in large portions. Store it in a sealed container in the refrigerator, where it stays solid and keeps for months, and let it soften briefly at room temperature before cutting it into flour for pastry so it blends evenly rather than in large lumps.