Snacks, pork skins, plain
Whole food · Snacks
Photo: Wikipedia
Pork rinds, or chicharrones, are the crispy, airy, golden-brown skin of a pig, deep-fried or puffed until it shatters with a satisfying crunch. They deliver a pure, savory, umami-rich pork flavor with a light, melt-in-your-mouth texture. Nutritionally, they are a powerhouse of protein and fat with virtually zero carbohydrates, making them a staple in low-carb and keto diets.
Calorie split: 47% protein · 0% carbs · 53% fat
↓ Full nutrition💚 Why it's loved
People love them for their intensely savory, salty crunch that perfectly mimics the satisfaction of a potato chip without the carbs. Their versatility is key—they're enjoyed straight from the bag, crushed as a breading, or served as a base for toppings in many cultures.
⚠️ Watch-outs & how to enjoy it better
They are very high in sodium and saturated fat, which can be a concern for those monitoring heart health or blood pressure. The high fat content can also cause digestive discomfort for some. To counteract, practice strict portion control (a small handful is a serving), choose low-sodium brands if available, and pair them with a hydrating, low-carb vegetable like celery or cucumber.
Key benefits
- Extremely high in complete protein (61g per 100g).
- Zero carbohydrates, sugars, or fiber, ideal for ketogenic diets.
- A crunchy, savory snack that satisfies cravings for salty, fatty foods.
- Provides collagen and gelatin from the pork skin, which may support joint and skin health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The puffing process is a result of the moisture in the skin rapidly turning to steam when heated in hot oil, causing the collagen structure to expand and set into a crispy, airy matrix.
Full nutrition (USDA data · scales with serving)
| Water | 1.8 g |
| Energy | 544 kcal |
| Energy | 2276 kj |
| Protein | 61.3 g |
| Total lipid (fat) | 31.3 g |
| Ash | 5.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 30.0 mg |
| Iron, Fe | 0.88 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 85.0 mg |
| Potassium, K | 127 mg |
| Sodium, Na | 1818 mg |
| Zinc, Zn | 0.56 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.07 mg |
| Selenium, Se | 41.0 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.28 mg |
| Niacin | 1.5 mg |
| Pantothenic acid | 0.43 mg |
| Vitamin B-6 | 0.02 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 165 mg |
| Vitamin B-12 | 0.64 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 12.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 40.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.53 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 11.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.07 g |
| SFA 14:0 | 0.39 g |
| SFA 16:0 | 6.8 g |
| SFA 18:0 | 4.0 g |
| Fatty acids, total monounsaturated | 14.8 g |
| MUFA 16:1 | 0.97 g |
| MUFA 18:1 | 13.6 g |
| MUFA 20:1 | 0.25 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.6 g |
| PUFA 18:2 | 3.4 g |
| PUFA 18:3 | 0.26 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 95.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.12 g |
| Threonine | 1.8 g |
| Isoleucine | 1.4 g |
| Leucine | 3.3 g |
| Lysine | 2.8 g |
| Methionine | 0.48 g |
| Cystine | 0.53 g |
| Phenylalanine | 1.9 g |
| Tyrosine | 1.2 g |
| Valine | 2.4 g |
| Arginine | 4.8 g |
| Histidine | 0.72 g |
| Alanine | 5.8 g |
| Aspartic acid | 4.5 g |
| Glutamic acid | 7.6 g |
| Glycine | 11.9 g |
| Proline | 7.3 g |
| Serine | 2.6 g |
FAQ
Are pork rinds a good source of protein?
Yes, they are exceptionally high in protein by weight, containing about 61 grams per 100 grams. However, the protein quality (amino acid profile) is not as complete as from lean meats, and they are calorie-dense due to the high fat content.
Can I eat pork rinds on a keto diet?
Absolutely. They are a classic keto snack because they contain zero net carbs, are high in fat, and provide a satisfying crunch that can help curb carb cravings.
What's the difference between pork rinds and chicharrones?
The terms are often used interchangeably, especially in the US. Traditionally, 'chicharrones' can refer to either the fried skin alone or to pieces of fried pork belly with skin still attached, which are softer and meatier.
Are they gluten-free?
Plain pork rinds are naturally gluten-free as they are just fried pork skin. However, flavored varieties may contain additives or seasonings that include gluten, so always check the label for certification if you have celiac disease or sensitivity.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.44 kcal/g · 45% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 14.31 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.