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Pork scratchings Calories
High-protein, very low-carb, salty crispy pork snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 pack (small) of Pork scratchings (40 g) has 218 calories. That works out to 544 calories per 100 g. It contains 0.2 g of carbs, 24.4 g of protein, 12.4 g of fat and 0 g of fiber. Its 164 mg of Phosphorus covers 23% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pork scratchings Nutrition Facts
Selected: 1 pack (small) · 40 g
218
KCAL / 40G
Carbs
0.2g
· 0% DV
Protein
24.4g
· 49% DV
Fat
12.4g
· 16% 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 scratchings nutrition facts table · 1 pack (small) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 12.4 g | 16% |
| Saturated fat | 4.48 g | 22% |
| Trans fat | 0.04 g | |
| Sodium | 580 mg | 25% |
| Total carbohydrate | 0.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.4 g | 49% |
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 Small Pack of Pork scratchings?
| Serving | Amount | Calories |
|---|---|---|
| 1 pack (small) | 40 g | 218 kcal |
| 1 piece (small) | 8 g | 44 kcal |
| 1 piece (medium) | 15 g | 82 kcal |
| 1 piece (large) | 25 g | 136 kcal |
| 1 pack (mini) | 25 g | 136 kcal |
| 1 ounce (medium) | 28 g | 152 kcal |
| 1 serving (medium) | 50 g | 272 kcal |
| 1 pack (medium) | 65 g | 354 kcal |
| 100 g | 100 g | 544 kcal |
Calculated from 544 calories per 100 g.
Frequently Asked Questions About Pork scratchings
What are pork scratchings?
Pork scratchings are a crunchy snack made by frying pork skin, often with a layer of fat attached. They are especially associated with British pub food and can be dense and chewy-crisp rather than light and airy.
What are pork scratchings made of?
Pork scratchings are made mainly from pork rind, often with some of the fat left beneath the skin. Salt is a common seasoning, while some versions also include spices or flavorings.
Are pork scratchings the same as pork rinds?
Not exactly. Pork scratchings commonly retain more of the fat beneath the skin and have a denser, sometimes chewy texture; pork rinds are often rendered and puffed into a lighter, airier snack. Names and styles vary by region.
How are pork scratchings made?
Pork scratchings are usually made by cutting pork rind into pieces and frying them until the skin becomes crisp. The amount of attached fat and the cooking method affect whether the result is dense, bubbly, or especially crunchy.
Are pork scratchings healthy?
Pork scratchings are not an everyday health food: they can be salty and rich, even though they are mostly made from pork skin. Treat them as a snack rather than relying on them as a main protein source.
Can dogs eat pork scratchings?
It is best not to give dogs pork scratchings. Their salt and fat can upset a dog’s digestion, and hard pieces may pose a choking risk, particularly for small dogs.
How should you store pork scratchings after opening?
Keep opened pork scratchings in an airtight container in a cool, dry place. Exposure to moisture quickly makes them lose their crunch; follow the package’s storage instructions if they give specific guidance.
Do pork scratchings go off?
Yes, pork scratchings can go stale or rancid over time. Moisture makes them soft, while the fat can develop an unpleasant smell or taste; discard them if they seem stale or smell off.
Why are some pork scratchings hard and others puffy?
The texture depends on the cut of rind, how much fat remains attached, and how it is cooked. Thicker, fattier pieces tend to be denser, while pieces that blister and expand during cooking are lighter and more brittle.
Can you make pork scratchings at home?
Yes, you can make pork scratchings at home using pork rind. Dry the pieces thoroughly before frying, add them to hot oil in small batches, and never leave the oil unattended because it can splatter or catch fire.
Pork scratchings Vitamins & Minerals
Vitamins
B1
0.25mg · 21% DV
B3
3.24mg · 20% DV
B12
0.28µg · 12% DV
Biotin
2.4µg · 8% DV
Minerals
Sodium
580mg · 25% DV
Phosphorus
164mg · 23% DV
Selenium
11µg · 20% DV
Zinc
0.84mg · 8% DV
Potassium ⭐
48mg · 1% DV
Pork scratchings Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pork scratchings
To burn the 218 calories in 1 pack (small) (40 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.
What is Pork scratchings?
Pork scratchings are a savoury snack made by frying or roasting pork skin, often with some fat left attached. They are especially associated with British pub culture, where they are served ready to eat, rather than as part of a meal.
Expect a crunchy, sometimes hard bite and a rich, salty pork flavour. They are high in protein and very low in carbohydrates, but also rich in fat and salt, so a small portion is often satisfying. For a lighter snack, have them alongside fresh vegetables, or enjoy a few with a drink.
How Nutritious Is Pork scratchings?
Nutrient density
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.
Satiety score
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.
Is Pork scratchings 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 scratchings Contain Allergens?
No known major allergens
Which Diets Is Pork scratchings 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 scratchings Fat Profile
SATURATED
4.48g
MONOUNSATURATED
5.64g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 19.2:1
Above the ideal 4:1 (19.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.