Are Pork Rinds Healthy?

Pork rinds are a healthy part of a balanced diet

July 22, 2022 6 min read

Pork rinds, also known as pork skins, have been around for centuries and are a popular snack in many cultures. They're made from the skin of pigs and can be fried, slow cooked or baked. Because of the main ingredient, which is often the back of pig skin, it has a reputation for being fatty and unhealthy.

But pork rinds are enjoyed by diet-conscious individuals, thanks to their nutritional value. They are especially popular among those on a keto diet because pork rinds 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.


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.


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. This combination of protein and fat makes pork rinds a good choice for keto diet and paleo diet practitioners who are looking for a high-protein, low-carbohydrate, healthy snack.

Protein and fat are essential macronutrients that the body needs to function properly. The former is necessary for the growth and repair of tissues, while the latter is needed for energy storage and insulation. Aside from that, pork rinds made of deep fried pig skin (or baked sometimes) also have about 5-7 grams of collagen protein per half-ounce serving, which aids the body’s cellular communication, immune response, and tissue repair process.


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. Pork rinds are also rich in B vitamins, which are essential for the body to convert food into energy.


Pork rinds naturally have zero carbohydrates. In addition, carb free pork rinds are low in calories, with each serving having 70 calories (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.


Pork rinds are a good source of several beneficial vitamins and minerals which are very impotant for overall health. These include:

  •   Vitamin B12: Pork rinds supply the body with vitamin B12, which is essential for energy production and red blood cell formation. It also helps to keep the nervous system healthy.
  •   Vitamin B6: Vitamin B6 is a water-soluble vitamin that plays a vital role in many biochemical reactions in the body. It is involved in protein metabolism, homocysteine metabolism, and immune function. Vitamin B6 also has neuroprotective effects and can help prevent cognitive decline.
  •   Niacin: Also known as vitamin B3, niacin is a water-soluble vitamin involved in energy production and cell repair. It helps metabolize carbohydrates, fats, and proteins, maintain healthy skin and nerves and promote proper blood circulation.
  •   Pantothenic acid: Pantothenic acid, also known as vitamin B5, is an essential nutrient that plays a role in many bodily functions. It is involved in producing energy, synthesizing fatty acids and cholesterol, and metabolism of carbohydrates and fats. Pantothenic acid is also necessary for the proper functioning of the nervous system and the adrenal glands.
  •   Iron: This mineral plays a role in many important processes, including the transport of oxygen in the blood and the formation of red blood cells.
  •   Zinc: This mineral is involved in many different processes, including cell growth and repair, immune system function, wound healing, and hormone production. Zinc also helps the body absorb other nutrients, such as vitamin A.
  •   Selenium: Selenium is an important trace mineral that offers numerous benefits to the body. It is essential for proper immune system function and helps to protect against oxidative stress. It also supports thyroid health and can help to improve fertility in both men and women.


One common misconception about pork rinds is that they are high in cholesterol, so they might raise cholesterol levels. However, this is not the case. In fact, a serving of pork rinds contains only 15 mg or 5% DV of cholesterol, making them a great choice for those watching their cholesterol levels or following a low-cholesterol diet.


Pork rinds are a good source of protein and fat and supply the body with many important vitamins and minerals. They benefit those who are watching their diets, allowing them to enjoy tasty and guilt-free snacks.

For the longest time, pork rinds have been considered high-fat, high-calorie processed foods. But pork rinds are healthier than most people think. As mentioned, pork rinds only contain 70 calories per serving and 15 mg of cholesterol, which is relatively low compared to other snacks like potato chips or other highly processed foods.Unlike biscuits, cakes and cheese which contain saturated fat (unhealthy fat), the fat content of pork rinds is mostly monounsaturated fat that helps maintain proper cell function and reduce cholesterol levels in the blood.

The protein levels in pork rinds are also worth another look. With 9 grams of protein per serving, pork rinds can increase the body’s protein supply, which, as the building blocks of muscles and bones, can help oxygenation, digestion, and tissue repair. Protein can be found in a variety of animal-based and plant-based foods — but the fact that you can get your protein dose from a tasty pork rind makes it a snack that can’t be beaten.

Pork rinds also include a high amount of collagen protein, a natural antioxidant that strengthens bones and provides skin structure. Our bodies naturally produce collagen, but this process weakens as we age. We should supply ourselves with collagen protein by consuming collagen-rich goods like pork rinds.

Another myth about pork rinds is that they are high in sodium. While that is true for some brands, there are various pork rinds manufacturers that provide lower sodium options. In fact, most pork rinds in the market today are gluten-free, low carb, and low calorie — consumers just need to find those that strike a healthy balance between flavor and nutrients.

Pork rinds can be part of a well-balanced diet, as long as they are consumed in moderation. Ultimately, if you watch what you eat and how much you eat, you can benefit from incorporating pork rinds into your diet.


Pork rinds are often thought of as unhealthy food, but they can actually be part of a healthy diet as long as they're consumed in moderation. Pork rinds can be a good option if you want a tasty snack with more health benefits than regular potato chips, tortilla chips or baked goods.

Compared to pork rinds made of fried pork skin, other snack foods like chips, cookies, muffins or other ultra processed foods are often high in calories, sugar, and unhealthy fats, leading to weight gain and other health problems. Moreover, a single bag of potato chips is high in salt, oleic acid and stearic acid, contributing to high blood pressure, heart disease, type 2 diabetes, and other chronic health conditions.


Pork rinds are a popular snack food, but they're also a great way to get some extra protein, collagen, and healthy fats. Here's how to eat pork rinds in a way that's both delicious and nutritious.

First, it's important to choose the right snacks. Look for pork rinds that are low in sodium and have basic nutrients like protein and collagen. Always check the nutritional value of your pork rinds and compare them with the best pork rinds options on the market. Once you have your pork rinds, it's time to get creative.

There are many ways to enjoy them. Here are a few ideasfor keto dieters and paleo dieters:

  •    Crumble pork rinds over salads for a crispy topping.
  •    Add them to soups or stews for extra flavor and texture.
  •    Use them as a coating for chicken or fish before cooking.
  •    Enjoy plain pork rinds as a low-calorie snack.

Pork skins are a versatile and delicious way to add extra protein to your diet while avoiding excess fat. With so many ways to enjoy them, it's easy to find a way to fit them into your healthy eating plan. But remember, have pork rinds in moderation, make sure you store them properly in an airtight container and keep your sodium and calorie levels in check!