Pork rinds, also known as chicharrones, are a popular snack made from deep-fried pig skin. For those following a ketogenic or low-carb diet, pork rinds have become a go-to snack due to their unique nutritional profile. This article provides a comprehensive look at the nutritional information of pork rinds, their health benefits and potential drawbacks, and how they can be incorporated into a healthy eating plan.
What are Pork Rinds?
"Pork rind" is the culinary term for the skin of a pig. Pork rinds or chicharrones are deep-fried pork skins. They’re high in protein, fat, sodium, and calories but low in carbs.
Pork rinds are a crunchy, savory snack made from deep-fried pigskin. They have long been a popular snack in the Southern United States and are a staple in many cultures around the world, including Mexico, where they’re known as chicharrones.
To make pork rinds, pork skin is first boiled to soften and render any fat under the skin. Once it’s cooled, any additional fat is scraped away, so only the outer layer of skin remains. Next, the skin is cut into strips or bite-sized pieces and dehydrated at a very low temperature until it’s browned, dried, and brittle. Finally, the dried pork skin is deep-fried at a high temperature, around 400°F (204°C), until it’s puffy and crispy. The puffed rinds are usually seasoned with salt and pepper or any number of flavor combinations. Popular pork rind flavors include barbecue, salt and vinegar, or cinnamon-sugar.
Nutritional Information of Pork Rinds
Pork rinds are a carb-free snack that’s high in protein and fat. However, most brands are also very high in sodium, and some contain artificial colors, flavor enhancers, and preservatives.
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A medium-sized, single-serving bag which contains 2 ounces (57 grams) provides:
- Calories: 310
- Protein: 35 grams
- Fat: 18 grams
- Carbs: 0 grams
- Fiber: 0 grams
- Sodium: 1,040 mg
A 14-gram (0.5-ounce) serving (6 pieces) of plain pork rinds contains:
- 80 calories
- 9 grams of protein
- 5 grams of fat (7% of daily value)
- 0 grams of carbohydrates
- 0 grams of fiber
- 0 grams of sugars
- 270 milligrams of sodium (11% of daily value)
- 20 milligrams of cholesterol (6% of daily value)
One cup (30 grams) of pork rinds has the following nutrition profile:
- Protein: 18 grams (g)
- Fat: 9 g
- Saturated fat: 3.4 g, or 17% of the daily value (DV)
- Carbs: 0 g
- Fiber: 0 g
- Sodium: 545 milligrams (mg), or 24% of the DV
- Vitamin B12: 0.2 micrograms (mcg), or 8% of the DV
- Choline: 49 mg, or 9% of the DV
- Selenium: 12.3 mcg, or 22% of the DV
Overall, this equates to 0% carbs, ~45% protein, and ~52% fat, making it a great source of protein and fat for the keto diet.
Health Benefits of Pork Rinds
Despite being made of fried pig skin, pork rinds are far healthier than anything else you’ll find in the snack aisle. Pork rinds are one of the best all-around keto foods. Not only are they zero-carb, but they are highly versatile in low-carb recipes and packed with healthy fats, protein, and collagen as well. Here's a closer look at the potential health benefits:
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Rich in Protein
Pork rinds are primarily rich in protein. Unlike other crunchy snacks that tend to be high in carbs and low in protein, pork rinds are free from carbs and high in protein. Just one cup has 18 grams of protein! What’s more, they’re a complete protein with all nine essential amino acids our bodies can’t make on their own.
Protein is the building block of bones, muscles, cartilage, skin, blood, enzymes, hormones, and vitamins, per the USDA. Eating enough protein also helps you feel full and satisfied, per a 2017 study in Food Hydrocolloids. Plus, protein doesn’t spike blood sugars like carbs can, so it’s especially beneficial to include it in snacks if you’re trying to manage blood sugars. Getting enough protein on keto is the key to maintaining muscle mass and curbing cravings.
Source of Collagen
Since pork rinds are made from pork skin, they’re a great source of collagen-the most abundant protein in the human body. Collagen forms connective tissue, per StatPearls, so it’s especially prevalent in the skin and tendons. Collagen supplements have exploded in popularity in recent years, but you can also boost your collagen intake from foods like pork rinds. Collagen powder has exploded onto the supplement scene over the past few years, providing us with a host of science-backed benefits.
Contain Many Vitamins and Minerals
Pork rinds are also rich in selenium. This mineral supports thyroid health, reproduction, DNA production, and immune health, per the NIH. They also contain a decent amount of choline and vitamin B12. Choline supports brain health, per the NIH, and most Americans don’t eat enough of it. Vitamin B12 is important for maintaining healthy blood and nerve cells, per the NIH. Pork rinds also provide smaller amounts of other vitamins and minerals like potassium, phosphorus, and zinc, per the USDA.
Source of Heart-Healthy Fats
Most fatty foods have a combination of heart-healthy (unsaturated) and saturated fats, and pork rinds are no exception. Each cup has 9 grams of fat, and 5.6 grams are heart-healthy unsaturated fats. That said, pork rinds are also pretty high in saturated fat, which we’ll get to next.
Read also: Delicious Keto Pork Chops Recipe
They are rich in proteins and most of the fat found in fried pork skins comes from oleic acid, which is the same health-promoting monounsaturated fat found in olive oil and avocados. It also consists a small amount of stearic acid, which is considered a harmless saturated fat since it doesn't raise cholesterol levels.
Potential Health Drawbacks of Pork Rinds
Pork rinds are high in saturated fat and sodium-two nutrients Americans tend to overconsume. Why does this matter? Well, eating too much saturated fat can raise LDL cholesterol-the “bad” kind of cholesterol. Eating too much sodium is linked with high blood pressure.
High cholesterol and high blood pressure are two key risk factors for heart disease, per the CDC. So a heart-healthy diet limits saturated fat and sodium while incorporating plenty of plant foods rich in fiber and antioxidants like fruits and veggies.
As a processed snack, pork rinds are notable for being high in sodium. A medium-sized, single-serving bag provides nearly half of the recommended daily limit for sodium. Dietary Guidelines advise limiting sodium to 2,300 mg per day. Some brands of pork rinds also contain artificial colors, flavor enhancers like monosodium glutamate (MSG), and preservatives (4).
Eating too many processed snack foods may cause or contribute to health problems, especially if they’re high in calories, sodium, or both - as is the case with pork rinds. Both salty and sweet snack foods are considered ultra-processed foods, meaning that they’re industrially manufactured, ready to eat, and often high in salt, sugar, and fat (5). A study in nearly 16,000 adults found that those who ate the most calories from highly processed foods had higher body mass indexes (BMIs) and more abdominal fat (5). Excess fat stored in the abdominal area, or visceral fat, is linked to insulin resistance. In those with this condition, the body doesn’t respond properly to the hormone insulin, which may raise insulin and blood sugar levels and eventually lead to diabetes and heart disease (6).
Eating a high sodium diet can also increase blood pressure, which can contribute to heart disease, stroke, and kidney disease (7). A blood pressure prevention study that followed more than 3,000 adults for 20 years found that those who preferred high sodium foods had the highest risk of death from all causes (8).
About half of the fat in pork rinds is saturated fat, which is thought to contribute to heart disease, as it can raise cholesterol levels. Still, not all saturated fat has the same effect on your body (2, 9, 10). The two main types of saturated fat in pork rinds are stearic acid and palmitic acid. Studies on stearic acid have found it to have a neutral effect on cholesterol levels. However, palmitic acid may increase cholesterol depending on your overall diet (2, 9, 10).
Given that pork rinds are high in calories, sodium, and saturated fat, eating them frequently may contribute to weight gain and high blood pressure - two factors that can increase your risk of diabetes and heart disease.
Incorporating Pork Rinds to Promote Your Health
That’s not to say that you can’t still enjoy chicharrones. All foods can absolutely fit in an overall healthy diet! If you’re trying to manage or prevent high cholesterol or high blood pressure, you may want to be mindful of how often you eat chicharrones and whether there are a lot of other foods in your diet high in sodium and saturated fat.
If you enjoy eating pork rinds, try to eat them in moderation and compare brands so you can choose one without undesirable additives.
Here are some tips for incorporating pork rinds into a healthy diet:
- Moderation is key: As with everything you eat, it is important to be mindful of how much you consume. It's very easy to overeat pork rinds. So to stay within your keto diet plan, you should figure out how many macronutrients (protein, fat, and carbs) you need to consume daily. However, you’re more likely to find them so filling that they are hard to overeat.
- Pair with fiber: To enhance the nutrition of pork rinds, consider adding a source of fiber like salsa, avocado, or fruits. You can dip them in salsa or guacamole as a snack, or have some fruit on the side.
- Balance your meals: For a meal, pair chicharrones with rice and beans. The beans contribute lots of fiber and the rice provides carbs to make a well-rounded meal. You can also add them to tacos. Add fiber through corn tortillas, salsas, and veggies.
- Choose wisely: When purchasing pork rinds, it’s also a good idea to compare brands. Look for one that’s lower in sodium and free of artificial flavors and colors. Be aware, though, if you eat enough, they’ll still contribute quite a few calories to your diet.
- Consider the source: Most pork rinds are made from the skins of pigs that are raised on large-scale conventional pig farms. However, some smaller, organic pig farms make pork rinds. If you’re concerned about conventional pig farming practices, look for brands that are made from, organic, pasture-raised pigs. The best pork rinds for keto eating (regardless of the brand) will be the plain, unflavored variety. For a higher quality pork product made from pasture-raised pigs, look for the brand 4505 or Epic instead. If you prefer flavored pork rinds, make sure to read the ingredients label carefully. Despite this, they will often claim to have zero carbs per serving. The cheapest, most-widely available zero-carb pork rinds you’ll find are Utz Original Pork Rinds and Mac’s Original Fried Pork Skins.
Creative Uses for Pork Rinds in a Low-Carb Diet
Beyond being a simple snack, pork rinds can be used in various creative ways to enhance low-carb and keto recipes:
- Breadcrumbs: Simply crush your pork rinds, and use them as a keto-friendly breadcrumb replacement (perfect for keto meatballs). Anywhere you’ve used bread crumbs, croutons, or panko, our pork rinds will follow you on your (much easier) keto journey. Crushing pork rinds into a fine powder renders pork skin an excellent way to makeover classics like Stuffed Mushrooms and Spaghetti and Meatballs or give new dishes a try.
- Breading: Gluten-free flour substitute. You may also find ground pork rinds used as a part of a keto-friendly flour mix for gluten-free bread, buns, and pancakes.
- Crunchy topping:
- Keto cereal: Pork rinds can be fashioned into a low-carb, protein-packed breakfast cereal as well.
- Keto-friendly nachos and crackers: Do you miss having chips with your favorite dip? Try having pork rinds instead. Try our Keto Pizza Bites From Hog Heaven …
- A ready-to-eat keto snack: Pork rinds are a widely available option that you can usually find when you are on the go.
- Microwave popcorn replacement: Skip the high-carb popcorn and look for microwaveable pork rinds. We even got microwaveable pork rinds that you can pop at home!
- Pancakes: These pancakes don’t even call for keto friendly flours. Though these are more savory than sweet, feel free to add your favorite low-carb toppings to satisfy your sweet tooth.
- Chip replacement: Cheese crisps - You can use them as a chip replacement or blend them to make breadcrumbs or breading. Keto crackers and tortilla chips - A great keto-friendly alternative for high-carb chips and pork rinds.
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