Lard

Lard scores 12 of 100 on the Nutrient Density Score, a Low band finish ranking 46th of 60 in Fats & oils. As a rendered pork fat it is essentially pure fat, 100 g per 100 g, with no protein, carbohydrate, or fiber to speak of and 902 calories packed into every 100 g.

Cooks reach for it in pastry, pie crusts, and pan-frying, where a tablespoon, about 13 g, goes a long way for texture and browning. It is high in saturated fat at 39.2 g per 100 g, and among fats and oils, fish oil, menhaden, scores higher on the density index for anyone comparing options in the category.