Many people wonder if they should remove fat from pork before cooking and eating it. Pork fat, known as pork lard or pork suet, consists mainly of saturated and monounsaturated fats. The decision of whether to cut off this fat depends on a few factors.
Quick Answer
Most experts recommend leaving some fat on pork when cooking it. The fat bastes the meat during cooking, keeping it tender and moist. Trimming off all visible fat can lead to dry, tough pork. However, you may want to trim excess fat in certain cases, like thick slabs of fat on a pork shoulder. When in doubt, leave on a thin layer of fat.
Does Fat Make Pork Taste Better?
Fat is an essential component in tasty, juicy pork. As the fat cooks, it melts through the meat, keeping it lubricated. The melting fat also carries flavor compounds into the meat. So removing all fat means you are also removing all this delicious porky flavor.
When the fat renders, it cooks into the pork, creating a rich, mouth-coating texture. This tender, moist quality is what makes pork belly and shoulder cuts like pork butt so prized. Taking off too much fat eliminates this desirable mouthfeel.
Flavors in Pork Fat
In addition to dispersing flavor, pork fat itself has a certain taste. It contains oleic acid, the same fatty acid found in olive oil, which imparts a mild sweetness. Pork fat also provides an umami or savory quality from amino acids.
These flavors get infused into lean cuts like pork chops or tenderloin when cooked with some fat. Removing all the fat makes for blander tasting pork.
Nutrition of Pork Fat
The main reason some avoid pork fat is the high saturated fat content. Pork fat is over 40% saturated fat, while beef fat is around 50% saturated. Saturated fats are associated with increased cholesterol levels and heart disease risk.
However, pork fat contains high levels of monounsaturated oleic acid as well. Oleic acid may help reduce LDL or “bad” cholesterol when it replaces saturated fats in the diet. Pork fat also contains vitamin D.
While saturated fat intake should be limited, newer research indicates saturated fat isn’t as harmful as once thought when consumed in moderation as part of a healthy diet. Plus, fat provides vital nutrients and helps you feel full.
Fatty Acid Content of Pork Fat
| Fatty Acid | Percentage |
|---|---|
| Saturated | 39% |
| Monounsaturated | 45% |
| Polyunsaturated | 11% |
Should You Remove Fat When Cooking Pork?
Whether to cut off fat when cooking pork depends on the cut, cooking method, and personal preference.
Leave Some Fat On
For most pork cuts, leaving on some fat leads to the best texture and moisture. Here are tips on how much to leave:
- On lean cuts like chops and tenderloin, leave a thin outer fat cap of 1⁄4 inch or less.
- For fattier cuts like shoulder or leg, trim thick masses of fat but leave areas with just a light fat marbling.
- With roasts, leave an even 1⁄4 to 1⁄2 inch fat cap.
- For stews and braises, cut off any chunks of hard fat but don’t over trim.
Remove All Visible Fat
You may want to cut off all visible fat in certain circumstances:
- If dry cooking very lean cuts like pork chops or medallions, remove the fat cap and external fat to prevent smoking and flare-ups.
- When making sausage or bacon, trim off fat to help the ground meat bind properly.
- If you specifically want to limit fat and calorie intake.
Injecting Fat into Lean Cuts
With very lean cuts like pork loin, you can inject melted butter or oil deep into the meat. Or place it on top of a fat source while cooking, like bacon. The added fat prevents the lean cuts from drying out.
Trimming Fat for Different Cooking Methods
Grilling and Broiling
These dry-heat cooking methods can cause flare-ups if there’s excess fat. Leave just a thin layer, like 1⁄4 inch fat cap.
Roasting
For roasting, leave a 1⁄4 to 1⁄2 inch fat cap to baste the meat during cooking.
Braising and Stewing
The moist environment means you don’t have to trim all the fat, since there’s no risk of burning. Leave on some fat for moisture and flavor.
Sous Vide
Since fat doesn’t cause issues with sous vide cooking, you can leave it on for succulence.
Sautéing and Pan Frying
Trim thicker fat areas to prevent smoking, but leave on some for flavor and juiciness.
Baking
Leave a light fat cap to help retain moisture during baking.
Should You Avoid Eating Pork Fat?
While pork fat is high in saturated fat, it still offers some benefits. Here are some things to keep in mind when deciding whether to eat pork fat:
- It makes pork more flavorful, tender and moist when cooked with some fat.
- Fat provides a feeling of fullness along with calories and energy.
- Fat helps you absorb fat-soluble vitamins like A, D, E, and K.
- Oleic acid may provide some heart health benefits by reducing LDL cholesterol.
- Newer research shows saturated fats in moderation may not be as bad as once thought.
For most people, the benefits of some pork fat likely outweigh the risks when consumed in moderation. But you may want to avoid eating large amounts of visible pork fat if you have high cholesterol or heart disease risk factors.
Ways to Reduce Fat When Cooking Pork
Here are some tips for cutting down on total fat and calories when cooking pork:
- Choose leaner cuts like tenderloin, chop, or loin.
- Trim off thick chunks of visible fat but leave a thin layer.
- Cook using lower fat methods like grilling, roasting, or baking.
- Drain off any rendered fat after cooking.
- Blot cooked pork with a paper towel to absorb excess grease.
- Avoid basting with oil or butter.
Should You Cook and Eat the Pork Fat?
While pork fat contains a high percentage of saturated fat, many people enjoy eating it cooked or rendered. Here are some ways pork fat is consumed:
Crispy Pork Skin
The skin on pork contains a high proportion of fat that can be cooked until ultra crispy. Pork rinds are a popular snack made by deep frying pork skin.
Pork Lard and Tallow
Rendered and strained pork fat can be used for cooking and baking. Lard has a high smoke point and unique flavor.
Cracklings
These are small, crispy pieces of pork fat and skin left over from rendering lard or tallow. They make a delicious topping on dishes.
Schmaltz
Rendered pork or chicken fat used in Jewish cuisine. It adds rich flavor to dishes like matzo ball soup.
Conclusion
Trimming all visible fat from pork makes it dry out during cooking and lose flavor. Leaving on some fat bastes the meat and makes it tender and moist. Only remove thick chunks of fat when necessary.
While pork fat is high in saturated fat, it has some health benefits as well. Eating pork cooked with a moderate amount of fat can be part of a balanced diet. Look for ways to reduce total fat intake when cooking pork if you are concerned about saturated fat.