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High-protein, low-carb fried pork skin snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 ounce (medium) of Pork rinds (28 g) has 152 calories. That works out to 544 calories per 100 g. It contains 0 g of carbs, 17.2 g of protein, 8.8 g of fat and 0 g of fiber. Its 120.4 mg of Phosphorus covers 17% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 ounce (medium) · 28 g
152
KCAL / 28G
Carbs
0g
· 0% DV
Protein
17.2g
· 34% DV
Fat
8.8g
· 11% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 46% · Fat 54%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 152 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 3.14 g | 16% |
| Trans fat | 0.03 g | |
| Sodium | 356 mg | 15% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 17.2 g | 34% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 152 kcal |
| 1 piece (small) | 6 g | 33 kcal |
| 1 cup (small) | 14 g | 76 kcal |
| 2 cup (medium) | 28 g | 152 kcal |
| 5 piece (medium) | 30 g | 163 kcal |
| 1 pack (small) | 50 g | 272 kcal |
| 10 piece (large) | 60 g | 326 kcal |
| 1 pack (large) | 85 g | 462 kcal |
| 100 g | 100 g | 544 kcal |
Calculated from 544 calories per 100 g.
Pork rinds are made from pig skin that is cooked, dried, and fried until crisp. Some versions may retain small amounts of fat or meat, but the main ingredient is the skin.
Pork rinds provide protein, but they are fried, and many varieties are salty. They can fit as an occasional snack, but relying on them regularly instead of a wider range of foods makes for a less balanced diet.
Pork rinds are made by cooking pig skin to render out fat, drying it, and then frying it. The skin puffs and crisps as moisture escapes; commercial methods can vary, but that basic process gives them their familiar texture.
Pork rinds are usually crisp, puffed pieces of pig skin, while cracklings often include more attached fat or meat. The names are used differently in some regions, so the exact distinction depends on local cooking traditions.
Store opened pork rinds in an airtight container in a cool, dry place. Moisture makes them lose their crunch, so avoid leaving the bag open or storing them somewhere humid; refrigeration is generally unnecessary.
No, pork rinds are not a good treat for dogs. They can be very salty and fatty, and seasonings such as onion or garlic may be harmful to pets; choose a dog-specific treat instead.
Pork rinds are crunchy because the pig skin is dried and fried, which removes moisture and makes it puff. Once exposed to humid air, they absorb moisture and become soft.
Yes, crushed pork rinds can replace breadcrumbs as a coating for meat or vegetables. They add a crisp, savory crust, but they may already be salty, so season the dish lightly before cooking.
Often, but not always. Chicharrón is a broad name for fried pork preparations in many Spanish-speaking cuisines; it may mean crisp pig skin or pieces with meat and fat, depending on the region.
Pork rinds taste savory and salty, with a rich pork flavor and a light, crisp texture. Plain versions are relatively simple; seasoned varieties can taste spicy, smoky, or tangy depending on the coating.
Vitamins
B2
0.06mg · 5% DV
B3
0.78mg · 5% DV
Biotin
1.4µg · 5% DV
B12
0.09µg · 4% DV
Minerals
Phosphorus
120mg · 17% DV
Sodium
356mg · 15% DV
Selenium
5.18µg · 9% DV
Zinc
0.5mg · 5% DV
Potassium ⭐
34mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 152 calories in 1 ounce (medium) (28 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Pork rinds are made by frying pork skin until it puffs up and turns crisp. They are a familiar snack in the United States, while related preparations such as chicharrón are popular across parts of Latin America; recipes and textures vary by region.
Light, brittle and usually salty, pork rinds are often eaten straight from the bag or served with dips. They can also be crumbled over dishes for crunch. Their nutritional profile is unusually protein-heavy for a snack: a 100 g portion has 61.3 g of protein and no carbohydrates. Since they are fried and rich in fat, a modest handful is a practical serving; pair them with fresh vegetables or a dip if you want a more rounded snack.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
3.14g
MONOUNSATURATED
3.95g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.