Bacon grease has been a kitchen staple for generations, but is it actually a healthy fat or a hidden contributor to weight gain and inflammation?
Is Bacon Grease a Good Fat? The Truth About Cooking with Bacon Fat
With the growing popularity of low-carb, keto, and ancestral diets, many people are rethinking traditional fats like lard and bacon grease.
Let’s break down whether saving that bacon fat is a good idea—or if you should think twice before using it.
🥓 The Nutritional Breakdown of Bacon Grease
Bacon grease is primarily made up of monounsaturated, saturated, and polyunsaturated fats.
Here’s how it stacks up:
✔ 50% Monounsaturated Fats
The same heart-healthy fats found in olive oil and avocados. These can help support brain health and reduce inflammation.
✔ 40% Saturated Fats
Often demonized, but critical for hormone production, brain function, and stable energy levels.
✔ 10% Polyunsaturated Fats
The unstable fats that can become inflammatory if oxidized.
While bacon grease is a natural fat, its health impact largely depends on how the pigs were raised and what they were fed.
🚨 The Biggest Health Concerns with Bacon Grease
While bacon fat has some beneficial properties, there are a few key concerns to be aware of:
❌ Source Matters – Conventionally raised pigs are often fed GMO corn and soy, which alters the fat composition of their meat. Factory-farmed bacon also contains hormones, antibiotics, and inflammatory compounds.
❌ Nitrates & Nitrites – Many commercial bacon products contain preservatives that can form harmful compounds when exposed to high heat. Look for uncured, nitrate-free bacon for a cleaner option.
❌ Potential Toxin Storage – Pigs do not have sweat glands, meaning toxins from their diet can accumulate in their fat. If you’re consuming bacon grease regularly, pasture-raised bacon is the best choice.
✅ The Right Way to Use Bacon Grease
If you’re going to use bacon grease, here’s how to do it the right way:
✔ Choose Pasture-Raised, Nitrate-Free Bacon
Look for organic, hormone-free, pasture-raised pork to minimize exposure to toxins and inflammatory compounds.
✔ Store It Properly
Keep strained bacon grease in an airtight container in the fridge to prevent oxidation and rancidity.
✔ Use It for Cooking, Not Frying
Bacon grease has a moderate smoke point (~325°F-375°F), meaning it’s fine for sautéing vegetables or eggs, but not ideal for deep frying.
✔ Balance with Other Healthy Fats
Rotate with olive oil, coconut oil, and grass-fed butter for a well-rounded fat intake.
🥑 Bacon Grease vs. Other Cooking Fats – Which Is Best?
| Fat Source | Smoke Point | Best Uses | Health Impact |
|---|---|---|---|
| Bacon Grease | 325-375°F | Sautéing, roasting, flavoring | ✅ Nutrient-dense but quality matters |
| Grass-Fed Butter | 350°F | Cooking, baking, topping foods | ✅ High in vitamins A, D, K |
| Avocado Oil | 500°F | High-heat cooking, frying | ✅ Rich in monounsaturated fats |
| Coconut Oil | 350°F | Baking, sautéing, coffee | ✅ Antimicrobial properties |
| Olive Oil (Extra Virgin) | 325°F | Low-heat cooking, salad dressings | ✅ Anti-inflammatory, rich in polyphenols |
🔎 Final Verdict: Should You Cook with Bacon Grease?
Bacon grease can be a delicious and nutrient-dense cooking fat—if sourced properly. It’s a better option than processed vegetable oils, but not as ideal as high-quality saturated and monounsaturated fats like ghee, avocado oil, or olive oil.
For the best health benefits, use bacon grease in moderation and prioritize fats from pasture-raised, organic sources. Pair it with other healthy fats to keep inflammation low and metabolism strong!
💬 Do you use bacon grease in your cooking? Let’s chat in the comments!
