People all over the world like to snack on pork rinds, which are also called pork skins. They have been around for hundreds of years. Theyre made from the skin of pigs and can be fried, slow cooked or baked. For the main ingredient, which is usually the back of pig skin, it has a bad name for being unhealthy and high in fat.
But pork rinds are enjoyed by diet-conscious individuals, thanks to their nutritional value. A lot of people on the keto diet like pork rinds because they are natural, high in protein, and low in carbs, unlike other processed snack foods.
They are also gluten-free and can be a good option for those with celiac disease or gluten sensitivities.
Pork rinds, also known as chicharrones, are a popular snack food made from deep-fried pig skin. But unlike many snack foods, pork rinds are low in carbs and rich in protein. So just how much protein is packed into these crunchy, puffy treats? Let’s take a closer look.
What are Pork Rinds?
Pork rinds start with fresh pork skin that is sliced into pieces, boiled to soften it, and then fried or baked until puffy and crispy The end result is a light, crispy snack that resembles a chip or cracker in texture but is made entirely from pork skin and fat
Traditionally, pork rinds were a byproduct of lard rendering. After the lard was rendered from the pork fat, the remaining skin could be fried up into rinds. Today, pork processors produce rinds directly for the growing snack market.
You can find plain salted pork rinds or flavored varieties at many gas stations, convenience stores, and grocery stores Some gourmet brands offer pork rinds with spice blends or coatings like BBQ or chili lime. They have become an increasingly popular snack in recent years, likely thanks to low-carb and keto diet trends
Nutrition Facts: How Much Protein is in Pork Rinds?
Here is the nutrition breakdown for a 1 ounce (28 gram) serving of plain, salted pork rinds:
- Calories: 140
- Total Fat: 11 grams
- Saturated Fat: 3.5 grams
- Cholesterol: 15 mg
- Sodium: 380 mg
- Total Carbohydrate: 0 grams
- Protein: 13 grams
The most notable nutrient in pork rinds is the 13 grams of protein packed into each 1 ounce serving. That’s a significant amount compared to other popular snack foods.
For example, here’s how pork rinds stack up against other salty snacks in terms of protein content
- Pork rinds (1 ounce): 13 grams protein
- Potato chips (1 ounce): 2 grams protein
- Pretzels (1 ounce): 3 grams protein
- Tortilla chips (1 ounce): 2 grams protein
As you can see, pork rinds provide over 5 times more protein than other leading snack chips and crackers. They are an excellent high-protein, low-carb snack option.
The protein in pork rinds comes from the pork skin itself. Skin is made of connective tissue that contains high levels of collagen and elastin proteins. These proteins remain largely intact through the frying process.
In each 1 ounce serving, pork rinds provide about 26% of the recommended daily value for protein. Active individuals trying to build muscle may want 20 grams of protein or more per snack, so pork rinds can serve as a handy protein boost.
Benefits of Protein in Pork Rinds
There are several benefits that make protein an important part of a balanced diet:
- Builds and repairs muscle tissue
- Provides long lasting energy
- Helps maintain bone density
- Keeps you feeling full between meals
- Can aid in weight management
Protein takes longer to digest than carbohydrates, so it keeps you feeling satisfied for longer after eating. The protein in pork rinds can help curb cravings and prevent overeating compared to carb-heavy snacks.
The amino acids provided by pork protein have all the essential aminos required to build and maintain muscle. For athletes and bodybuilders interested in gaining lean muscle, pork rinds offer an easy way to increase daily protein intake.
Potential Downsides of Pork Rinds
While the protein content is a definite plus, there are some potential downsides to keep in mind with pork rinds:
- High in sodium – a 1 ounce serving provides about 16% of the daily recommended limit.
- High in saturated fat – about 20% of the daily recommended limit.
- Lack of vitamins and minerals compared to whole foods.
- Highly processed – frying may alter nutritional properties.
The high sodium content can be an issue for those monitoring salt intake due to high blood pressure or other health conditions. Be sure to check the nutrition label, as sodium content can vary widely by brand.
The saturated fat content is also worth noting. While the keto and paleo communities embrace pork rinds as a healthy high-fat food, eating too much saturated fat can negatively impact heart health for some. Moderation is key.
Tips for Enjoying Pork Rinds
Here are some tips to keep in mind to enjoy the protein punch of pork rinds while minimizing potential downsides:
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Choose low-sodium or unsalted varieties to limit excess sodium intake.
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Watch your portion sizes, as it’s easy to overeat these tasty crunchy rinds. Stick to a 1 ounce serving.
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Avoid pork rinds fried in hydrogenated oils high in trans fats. Look for rinds fried in olive, avocado or coconut oil instead.
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Balance out the saturated fat by eating pork rinds alongside veggies, fruits, nuts and other wholesome foods.
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Drink plenty of water to stay hydrated since sodium can increase thirst.
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Choose baked pork rinds to avoid oil and reduce fat and calorie intake.
The Takeaway
With 13 grams of protein per serving, pork rinds can be a high-protein, low-carb snack option for those looking to increase daily protein intake. In moderation, they can fit into a balanced diet and provide an energy boost between meals. Just keep an eye on portion sizes and sodium content to maximize the benefits.
So if you’re looking to up your protein game with a crunchy, savory snack you can feel good about, pork rinds have a lot of potential upside. Just don’t go hog wild with your portions!
PORK RINDS NUTRITION FACTS
Deep fried pig skins are a high-fat, high-protein food popular in many cultures. They are a good energy source and have various health benefits.
RICH IN PROTEIN AND FAT
Pork rinds are a good source of protein, providing about 18 grams per ounce (28 grams). They are also an excellent source of monounsaturated fat, with about 7 grams of fat per ounce. Pork rinds are a good choice for people on the keto or paleo diets who want a high-protein, low-carbohydrate snack because they have both protein and fat.
Protein and fat are essential macronutrients that the body needs to function properly. The first one is needed for tissues to grow and heal, while the second one stores energy and keeps things warm. Besides that, pork rinds, which are made from deep-fried (or sometimes baked) pig skin, have about 5 to 7 grams of collagen protein per half-ounce serving. Collagen protein helps cells talk to each other, the immune system respond, and tissues heal.
Because they are high in fat and protein, pig skins also supply the body with energy. Fat is a type of nutrient that is essential for the body to function properly. It helps to store energy and keep the body warm.
Protein is another type of nutrient that is needed for the body to build and repair tissue. Also, pork rinds have a lot of B vitamins, which the body needs to turn food into energy.
Pork rinds naturally have zero carbohydrates. Also, carb-free pork rinds are low in calories; one serving has only 70 calories, or 140 calories per ounce. This makes pork rinds popular among people trying to lose weight or follow a low-carbohydrate diet. They are great for people trying to control their blood sugar levels, such as diabetics.
Are Pork Rinds Healthy? | High Protein Low Carb Keto Snack | LiveLeanTV
FAQ
Are pork rinds a good source of protein?
Are pork rinds a healthy snack?
Are pork rinds healthier than potato chips?
Can I eat a whole bag of pork rinds on keto?
How many calories are in pork rinds?
Pork rinds are loaded with calories. A small 1-ounce serving, weighing a little over 28 grams, has 160 total calories, according to the USDA. Over half of the overall calories — 56 percent —come from fat. On the other hand though, all of the remaining calories are from protein. You’ll get 16 g protein in the same small serving.
How much protein does a pork rind have?
You’ll get 16 g protein in the same small serving. According to the National Academies of Sciences, adult males need 56 g per day and women need 46 g. Pork rinds provide close to 30 percent of that amount. Pork rinds are naturally free of carbohydrates.
Are pork rinds healthy?
Pork rinds are not a good source of vitamins and minerals but they are high in fat and protein. This makes them popular with people on low-carbohydrate diets such as the Atkins Diet, or a keto or paleo diet plan, as they have no carbohydrates.
Can you eat pork rinds on a 2,000 calorie diet?
In the case of a 2,000-calorie diet, you can have 44 to 78 grams of fat — 400 to 700 calories from fat, because fat has 9 calories per gram. If 2,000 calories is normal for you, just 1 ounce of pork rinds takes up 12 to 20 percent of your fat allotment for the entire day. You’ll get lots of unhealthy saturated fat and cholesterol from pork rinds.