Are Pork Rinds Keto?

Written by Matt Koulas
on January 19, 2021

Are pork rinds keto: Yes

Pork rinds - made from the fried skin of pigs (which taste better than they sound) - are perfectly keto. While it's true that there are flavor combinations out there that pack some sugar and aren't great for keto dieters, on their surface, pork rinds are perhaps the best possible keto snack. They're crunchy, fatty, and full of protein in the form of collagen. 

Let's take a look at what makes pork rinds so great for keto.

Keto rating: Great (in most cases)

Pork rinds are rendered pork skin, and in most cases, they're puffy and crunchy in the best possible ways. For the most part, pork rinds are simply cooked in oil and salted, but there are flavored kinds out there, ranging from BBQ to variations on "flaming hot". If we're talking about plain pork rinds, they have no carbs and other than worrying about what oil they're fried in, you can pretty much eat them to your heart's content.

Flavored versions, on the other hand, might contain sugar, dextrose, or corn starch, all of which will contribute to their total carbs and can quickly tank your macros.

Examining pork rinds for keto dieters

Pork rinds make for excellent substitutions for tortilla chips for dipping when you're doing keto. Everything from onion dip to shredded chicken or even nachos are attainable on keto with pork rinds. It's not an exact replica of eating chips, but it does provide that salty crunch you crave and have trouble finding while keeping your carbs low.

Pork Rinds Plain

While most the time pork rinds are puffed up and crunchy, you can find some that are dense and fatty. These are cracklins, a treat where the skin is rendered dense and extremely crunchy, and some of the fat is still attached. They're more toothsome and dense and buttery than regular pork rinds, but they're also more calorie-dense, so you can't eat as many.

Like all snacks, pork rinds have their limits - while they seem airy and light, a whole bag can run you 500-800 calories in many cases, so you need to be aware of what you're eating. Additionally, though they have protein - usually about 7g per serving - this protein is from collagen. Let's look at why that matters.

What's the deal with protein in pork rinds?

Collagen protein is used and necessary for your body - your joints and scar tissue are made from collagen, and the elastic, youthful appearance of your skin relies on it. With that said, however, collagen protein isn't used in muscle synthesis (in any way that really matters), so if you're lifting weights and looking to hit a protein goal for the day, you're better off getting that amount from steak or whey.

Pork rinds for the keto diet

These macros are for plain crispy pork rinds, deep fried in oil and lightly salted. If you get flavored varieties, your macros will vary - especially the carb counts. They are, however, one of the best low carb snacks.

Pork rind nutritional facts

Per 1 oz serving:

  • Calories: 150
  • Fat: 9g
  • Protein: 7g
  • Carbs: 0g
  • Sugar: 0g
  • Dietary Fiber: 0g
  • Sugar alcohols: 0g

Here are some of our favorite versions of pork rinds that are keto-friendly but add some additional flavors you'll surely love.

4505 Chili and Salt

  • Simple is the name of the game here - lightly flavored with chili powder and salt, these pork rinds come from heritage breeds of pork that are allowed to roam freely. Avoiding factory-farmed meat is a great way to improve your health and feel better about the food you eat, and this is one step towards that goal.

Per 1 oz serving:

  • Calories: 160
  • Fat: 11g
  • Protein: 7g
  • Carbs: 0g
  • Sugar: 0g
  • Dietary Fiber: 0g
  • Sugar alcohols: 0g

Pork King Good Keto Pork Rinds

  • With 6 delicious flavors to choose from, including pizza and sour cream & onion, you'll find a flavor to stick with. The best part is that despite the variety of flavors here, they're all formulated to be keto, so no hidden sugars or weird ingredients.

Per 1 oz serving:

  • Calories: 160
  • Fat: 10g
  • Protein: 8g
  • Carbs: 0g
  • Sugar: 0g
  • Dietary Fiber: 0g
  • Sugar alcohols: 0g

Ole Uncle Porker's Himalayan Salt Pork Rinds

  • Name aside, these are great, simple pork rinds that are delicious and easily snackable. They even come in a huge, fun tub for optimal munching.

Per 1 oz serving:

  • Calories: 160
  • Fat: 11g
  • Protein: 8g
  • Carbs: 0g
  • Sugar: 0g
  • Dietary Fiber: 0g
  • Sugar alcohols: 0g

Pork rind keto recipes

If you're feeling adventurous, give these recipes a try - it's as simple as buying the skin of a pig and frying it. You can go crazy with your own seasonings as well! It's kind of like making your own potato chips, but less carby.

Pork Rinds with Chips and Salsa

Homemade Chicharrones from All Day I Dream About Food

  • ADIDAF is a staple in the keto community and this recipe is a great example as to why. Simple, elegant, and delicious, you'll keep coming back for more.

Cinnamon (yes you read that right) Pork Rinds, by The Girl That Ate Everything

  • With non-sugar sweeteners aplenty, you can do some crazy stuff with keto foods, including making a sweet version of pork rinds that feel a lot like Taco Bell cinnamon twists. 

Keto Pork Rind Nachos

  • It's possible to still have nachos on keto and here's how!

Alternatives to pork rinds

If you don't like pork rinds or don't eat pork, here are a few alternatives to pork rinds that scratch the same itch without the pig. All of these are available on Amazon.

Chick N Skin 

  • Fried chicken skin actually crisps up even better and more chip-like than pork rinds and it's a delicious keto snack as well.

GOODFISH

  • Made from salmon skin, these are like pork rinds for people that love fish. Crispy and delicious, these also come with a big dose of omega-3 fatty acids, which are hugely important.

Pork rinds are great for keto

No matter how you slice it, pork rinds are one of the most accessible and keto-friendly snacks you can come across while committing to a low carb lifestyle. As long as you avoid the additives and sugar that some flavors sneak in, you can find yourself with a delicious dipping snack once again.

 

Interested in keto snack ideas? We've listed 120+ options!

Published:  January 19, 2021  
Author: Tony Lozzi
Tony Lozzi is a keto adherent who lost over 200 pounds cutting carbs and lifting weights. He has researched low carb eating for over 10 years and runs www.fit2father.com, a keto blog dedicated to helping others lose weight with keto. He lives in the US with his wife, kids, and various cats.

 

Share:

GO BACK