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Pork rinds Calories
High-protein, very low-carbohydrate crispy snack
CALORIES
GI
POTASSIUM
FIBER
Pork rinds Nutrition Facts
Selected: 100 g
544
KCAL / 100G
Carbs
0g
· 0%
Protein
61.3g
· 47%
Fat
31.3g
· 53%
Fiber
0g
Pork rinds Vitamins & Minerals
Vitamins
B3
9.2mg · 57% DV
B12
0.55µg · 23% DV
B2
0.18mg · 14% DV
B5
0.45mg · 9% DV
Minerals
Selenium
45µg · 82% DV
Sodium
1800mg · 78% DV
Phosphorus
280mg · 40% DV
Zinc
4mg · 36% DV
Pork rinds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Pork rinds Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Pork rinds Contain Allergens?
No known major allergens
Which Diets Is Pork rinds Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pork rinds Fat Profile
SATURATED
10.8g
MONOUNSATURATED
13.9g
POLYUNSATURATED
5.2g
Omega 6:3 ratio 27.2:1
Above the ideal 4:1 (27.2:1).
Foods Similar to Pork rinds
Pork rinds — Frequently Asked Questions
How many calories are in pork rinds?
Pork rinds provide 544 calories per 100 g. Calorie intake can add up quickly as the portion size increases.
Are pork rinds high in protein?
Yes. Pork rinds contain 61.3 g of protein per 100 g, making them a high-protein processed snack.
Do pork rinds have carbs?
Pork rinds contain 0 g of carbohydrates per 100 g. They can fit into low-carbohydrate eating patterns.
Are pork rinds keto-friendly?
Yes, pork rinds are compatible with keto because they contain no carbohydrates. They are also listed as compatible with ketovore and carnivore diets.
Do pork rinds raise blood sugar?
Their listed glycemic index is 0. With 0 g of carbs per 100 g, they are not expected to have a carbohydrate-driven glycemic impact.
Are pork rinds high in fat?
Yes. Pork rinds contain 31.3 g of fat per 100 g, alongside 544 calories per 100 g, so portions matter.
Do pork rinds contain fiber?
No. Pork rinds provide 0 g of fiber per 100 g, so they do not contribute to daily fiber intake.
Are pork rinds gluten-free?
Pork rinds are listed as compatible with a gluten-free diet. Because they are processed, check the package ingredients and cross-contact statement for the specific product.
Can you eat pork rinds on a paleo diet?
Pork rinds are listed as compatible with a paleo diet. However, they are classified as processed, which may influence how often some people choose to eat them.
Are pork rinds processed food?
Yes, pork rinds are classified as processed food. Per 100 g, they provide 544 calories, 61.3 g of protein, and 31.3 g of fat.
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Nutrition data compiled from USDA FoodData Central and scientific sources.