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Irregular, curled pieces of pork skin are piled together, their puffed, blistered surfaces ranging from pale gold to deep amber with darker browned edges.
●Low GI
💪High Protein

Pork rinds Calories

High-protein, low-carb fried pork skin snack

CALORIES · 100 G

544kcal

GI

0low

POTASSIUM · 100 G

120mg

FIBER · 100 G

0g

Quick answer

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.

Pork rinds Nutrition Facts

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%

Pork rinds nutrition facts table · 1 ounce (medium) (28 g)

NutrientAmount% DV
Calories152 kcal
Total fat8.8 g11%
Saturated fat3.14 g16%
Trans fat0.03 g
Sodium356 mg15%
Total carbohydrate0 g0%
Fiber0 g0%
Protein17.2 g34%

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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How Many Calories in 1 oz of Pork rinds?

ServingAmountCalories
1 ounce (medium)28 g152 kcal
1 piece (small)6 g33 kcal
1 cup (small)14 g76 kcal
2 cup (medium)28 g152 kcal
5 piece (medium)30 g163 kcal
1 pack (small)50 g272 kcal
10 piece (large)60 g326 kcal
1 pack (large)85 g462 kcal
100 g100 g544 kcal

Calculated from 544 calories per 100 g.

Frequently Asked Questions About Pork rinds

What are pork rinds made of?

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.

Are pork rinds healthy?

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.

How are pork rinds made?

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.

What is the difference between pork rinds and cracklings?

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.

How should you store pork rinds after opening?

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.

Can dogs eat pork rinds?

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.

Why are pork rinds so crunchy?

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.

Can you use pork rinds instead of breadcrumbs?

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.

Are pork rinds the same as chicharrón?

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.

What do pork rinds taste like?

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.

Pork rinds Vitamins & Minerals

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

Pork rinds Glycemic Index

GLYCEMIC INDEX

0
Low
0 Low5570100

GLYCEMIC LOAD

0
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pork rinds

To burn the 152 calories in 1 ounce (medium) (28 g):

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Pork rinds?

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.

How Nutritious Is Pork rinds?

Nutrient density

Medium

42/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

30/ 100

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.

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

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Pork rinds Good For?

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

Pork rinds Fat Profile

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.