Are Pork Rinds Keto?

Are Pork Rinds Keto?

September 09, 2022 5 min read


It’s a word that conjures up towering plates of bacon, cheese, and more meat. What’s not to like about a diet that gives you free reign to eat nearly all the fat and protein you want?

There’s a catch though.

Let’s be honest; anyone who’s attempted a ketogenic diet, Atkins, or other low carb diets to lose weight, keep your health in check, and manage some metabolic diseases, knows that carbs become the thing of dreams.

Adopting a diet with zero grams of carbs seems almost impossible at first. Carbs provide a crunchy, full-bodied texture in many foods that’s hard to replicate.

What about carbs on keto diet?

The most common feedback we hear about the keto or any other low carb diet is that its practitioners miss the crunch of potato chips, cheese puffs, popcorn, and other snacks, the breading on fried chicken nuggets, and the full-bodied crispy pizza crust.

To put it plainly: no matter what are food preferences are, we all crave carbs. Pork rinds (also known as pork scratchings or pork cracklings in UK English) have entered the keto chat.

Looking for a great keto snack? You can include baked or fried pork rinds into your keto recipes. Crispy pork rinds are high in protein and unsaturated fats. Pork rinds have zero carbs, which makes them appealing to those on a low carb or keto diets.

Have you been asking yourself: "Are pork rinds healthy?" or "Are pork rinds keto friendly?" Read on to learn what makes pork rinds so appealing as a healthy snack alternative.

What are pork rinds?

Simply put, a pork rind is the fried or roasted skin of a pig which is why they are also called as pork skins sometimes.Pork rinds are low to zero carb. They are rich in proteins and most of the fat found in fried pork skins comes from oleic acid, which is the same health-promoting monounsaturated fat found in olive oil and avocados. It also consists a small amount of stearic acid, which is considered a harmless saturated fat since it doesn't raise cholesterol levels. While they are easily found in any local grocery store, nutrient breakdown and quality might differ based on the brand. For example, whether they are produced from pasture raised pigs, fried in vegetable oils or in their own rendered animal fat etc. can change the nutritional values.

Pork Rind Nutrition

1 serving of keto pork rinds - 1/2 oz (14 g) contain:
  • 4.5 g fat;

  • 0 g carbohydrates;

  • 8 g protein;

  • 70 calories.

Pork rinds are keto-friendly (for real)

This is where things really start to get interesting.

While pork rinds are low carb, they actually have the crunch and full-body texture of a carbohydrate. Don’t believe us? Watch an ASMR-worthy recording that proves the crunchiness:

Even better, pork rinds can be crushed up and used as a breading in myriad low carb and keto recipes, such as chicken nuggets or fried chicken drumsticks. Some folks even use ‘em to make keto pizza dough and bread.

So how low-carb are we talking? All of the pork rinds on have 1g or less of carbohydrates. For our strict paleo and keto friends, we even offer zero carb pork rinds varieties with pared-down seasonings that are safe to consume on keto diet.

Talk about a snack food unicorn free of unhealthy ingredients!

Keto pork rinds and collagen protein

A cartoon dog flexes his muscles for a small boy

Collagen protein is a recent buzzword, but pork rinds have been packing it for as long as pigs have had snouts. In fact, one serving of pork rinds has approximately 7 grams of collagen protein.

That’s more protein than a handful of peanuts! It’s no surprise pork rinds are taking the center stage in Keto and LCHF diets. Some might even say its swine time *elbows ribs*.

Why collagen protein? Proponents argue that consumption of this protein contributes to increased muscle mass, skin elasticity, stronger bones, thicker hair, and healthy nails.

Heck, even bodybuilders can enjoy keto pork rinds as a post-workout snack.

Pork rinds are high in healthy fats

A turtle who happens to be a ninja offers a pork rind to another turtle who happens to be a ninja

No… “healthy fats” aren’t an oxymoron! In fact, the conversation surrounding fats has ebbed and flowed for decades. In the 90’s we saw low-fat foods flying off the shelves, but just like red pleather pants and tube tops, we’ve moved on.

Today, dietitians agree supplementing our diets with a moderate amount of unsaturated fats like avocado oil can keep our nutrition in check. The good news? Pork rinds check that box. You can eat plain pork rinds without worrying about your health or your silhouette.

How many pork rinds you can have on keto diet?

It's very easy to overeat pork rinds. So to stay within your keto diet plan, you should figure out how many macronutrients (protein, fat, and carbs) you need to consume daily. With that information, it will be easy to calculate how many pork rinds can be eaten without ruining your diet.

Navigating pork rind recipes on a keto or low-carb diet

A plate of pork rinds, a cup of whiskey, a salad with pork rinds on top, and a hungry reader

Ever have a crush? Us too. We’re crushing on crushed pork rinds and other keto pork rinds recipes.

Anywhere you’ve used bread crumbs, croutons, or panko, our pork rinds will follow you on your (much easier) keto journey. Here are some of our favorite pork rinds recipes:

Craving chicken nuggets? Bread ‘em in pork rinds and fry ‘em.

Craving a pizza? Try our Keto Pizza Bites From Hog Heaven ... or use our pork rinds to make The Perfect Pork Rind Pizza Dough.

Have a sweet tooth? We've already crafted The Greatest Keto Dessert Ever - a tasty fat bomb a pork rinds twist.

Crushing pork rinds into a fine powder renders pork skin an excellent way to makeover classics like Stuffed Mushrooms and Spaghetti and Meatballs or give new dishes a try. We have a hogload of ideas on our Hog Blog. You can even turn this tasty snack into a protein-packed keto cereal for breakfast! Or eat pork rinds as is with any low carb sauce - sour cream for example.

A teenager named Dawson is crying

It's all about pork rinds flavor

Is flavor really that important? As a wise fan once put it, “Y’all, these are legit the first pork rinds I’ve ever loved! Thank you from my little Keto heart for this perfect keto snack!!!”

So, we’ll ask you, again. Is flavor really that important? Yes. And with each bacon-y bite, you’ll be wow’d by this delicious snack. You might even be mystified like this rind lover: “I don’t know what magic you used to create these pork skins, but they are SO GOOD!!! Best pork rinds I've ever had!”

From Smoked Sea Salt Pork Rinds to Chili & Lime flavored chicharrones, this low carb snack comes in many flavors to satisfy every crunch lover!

Doug likes pork rinds and long walks in the rain

So, after all, are pork skins keto?

Definitely! This keto friendly snack is a go-to for every low carb diet. But don't forget, that consuming too many pork rinds can ruin your meal plan, so be sure to check your macronutrients and align them according to your plan.

Where do I start my search for Keto and low-carb snacks?

You came up with the question "Are Pork Rinds Keto" and found in a sea of unhealthy junk food, including lots of added sugar, saturated fats, and artificial flavors! You must be doing something right.

As you search the world over for Keto-friendly snacks and low-carb recipes, let us be the ballast that keeps your hunger at bay. Boost your pantry with Keto pork skins that are just a click away.

Wondering which type of pork skin is your match made in hog heaven? Have no fear, we’ve got a 100% satisfaction guarantee to take the worry out of your next order. We even got microwaveable pork rinds that you can pop at home! Come on, Keto friends. Let’s shop our way into ketosis with our delicious keto friendly pork rinds (😉).