Pork, fresh, variety meats and by-products, leaf fat, raw
FDC 167861oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 10 · -27 vs Pork medianPork, fresh, variety meats and by-products, leaf fat, raw earns a Nutrient Density Score of 10 of 100, Low band, ranking 59 of 60 in the Pork category. It carries no standout vitamin or mineral percentages, reflecting a composition of 94.2 g fat and just 1.76 g protein per 100 g.
Leaf fat is the internal fat rendered into lard, used in traditional baking and frying rather than eaten as a cut on its own, with 1 oz (28 g) a typical raw measure before rendering. The caveat is straightforward: 45.2 g saturated fat and 110 mg cholesterol per 100 g, and since it scores well below the Pork median of 37, pork, cured, separable fat (from ham and arm picnic), roasted is a same-category option with a higher score.
See how this score is calculated, build a plate around pork, fresh, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 857 kcal | 43% |
| Total fat | 94 g | 121% |
| Saturated fat | 45 g | 226% |
| Cholesterol | 110 mg | 37% |
| Sodium | 5 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 1.8 g | 4% |
| Potassium | 31 mg | 1% |
| Calcium | 1 mg | 0% |
| Iron | 0.09 mg | 1% |
| Magnesium | 1 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 240 kcal | 12% |
| Total fat | 26 g | 34% |
| Saturated fat | 13 g | 63% |
| Cholesterol | 31 mg | 10% |
| Sodium | 1.4 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 0.49 g | 1% |
| Potassium | 8.7 mg | 0% |
| Calcium | 0.28 mg | 0% |
| Iron | 0.03 mg | 0% |
| Magnesium | 0.28 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 167861Original analysis by NutriVerdict
Versus the pork median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Pork, cured, separable fat (from ham and arm picnic), roastedDensity 13 vs 10Pork, cured, separable fat (from ham and arm picnic), unheatedDensity 13 vs 10Pork, cured, ham, patties, unheatedDensity 14 vs 10Original analysis by NutriVerdict
In the kitchen and how to use it
Leaf fat is the fat surrounding the kidneys, prized among cooks for rendering into lard because of its clean flavor and fine texture once melted down and strained. Rendered leaf fat lard is a traditional choice for pie crusts and pastry dough, where it produces a flaky texture, and it is also used in sausage making and charcuterie for binding and moisture.
Raw leaf fat should be kept refrigerated and rendered soon after purchase, or frozen if it will not be used quickly. Per 100g it is 857 calories and 94.2g fat, with only 5mg sodium. Once rendered into lard, it is used in small measured amounts, by the tablespoon or ounce (28g), the same way any solid cooking fat would be measured into a pastry or pan.
Frequently asked questions about pork, fresh
How many calories are in raw pork leaf fat?
It has 857 calories per 100g, or about 240 calories per ounce (28g).
What is pork leaf fat typically used for?
It is rendered into lard, a traditional choice for pie crusts and pastry, and it is also used in sausage making.
Is pork leaf fat high in sodium?
No, raw leaf fat has just 5mg sodium per 100g.