Pork rinds, also known as pork scratchings or pork cracklings, are a popular salty snack made from fried pig skin. Some people consider them an indulgent treat while others view them as a healthier alternative to traditional snack foods. But are pork rinds actually good for you? Let’s take a closer look at the nutritional profile of pork rinds and whether they make a healthy addition to your diet.
What are Pork Rinds?
Pork rinds are made from the skin of a pig, which is fried or baked until it becomes crispy. Most commercial pork rinds undergo a drying and cooking process that renders out most of the fat, leaving behind a thin, crispy, puffed skin that is then seasoned, often heavily, with salt.
Traditional pork rinds were made by manually drying strips of pork skin and then frying them in lard. Today, most commercial pork rinds are made by pressing the pork skin during cooking to cause it to puff up, creating the light and crispy snack.
Pork rinds have a mild pork flavor with a crispy, crunchy texture similar to potato chips. However, unlike potato chips which are thin slices of starchy vegetable, pork rinds are entirely made from skin and contain no carbohydrates.
Nutritional Profile of Pork Rinds
The primary ingredients in pork rinds are pork skin, salt, and flavorings. Most of the fat is rendered out during processing, leaving behind mostly protein. Let’s take a look at the nutritional breakdown for a 1 ounce (28 gram) serving of plain salted pork rinds (1):
| Calories | 90 |
|---|---|
| Fat | 9 grams |
| Saturated fat | 3.5 grams |
| Protein | 6 grams |
| Carbs | 0 grams |
| Fiber | 0 grams |
| Sodium | 380 mg |
As you can see, pork rinds are very low in carbs and high in fat and protein for their weight. The carb, fiber, and sugar content is negligible since pork skin contains no carbohydrates.
Pork rinds also contain a high amount of sodium, with 170-400mg per serving depending on the brand. Many brands of pork rinds contain added seasonings and flavorings that can increase the sodium content.
The fat in pork rinds is mostly mono and saturated fats. Although high in fat and calories, the fat composition of pork rinds is not as detrimental as trans fats. The high fat and protein content makes pork rinds very satiating.
Benefits of Pork Rinds
Here are some of the main benefits associated with pork rinds:
Low in Carbs
One of the biggest benefits of pork rinds for many people is the lack of carbs. A 1 ounce serving contains less than 1 gram of carbohydrate, making pork rinds compatible with low carb, ketogenic, and diabetic diets.
If you’re limiting your carb intake or following a very low carb dietary approach like the keto diet, pork rinds can help satisfy cravings for crunchy, savory snacks.
High in Protein
Pork rinds provide 6 grams of protein per serving, giving them a higher protein to calorie ratio compared to many other snack chips and crackers.
The protein in pork rinds may help support muscle growth and maintenance when eaten as part of a balanced diet. The protein can also help you feel fuller for longer after eating.
Contain Some Vitamins and Minerals
In addition to protein, pork rinds contain small amounts of vitamins and minerals. A 1 ounce serving provides (1):
– 17% of the RDI for Thiamine (Vitamin B1)
– 15% of the RDI for Zinc
– 12% of the RDI for Vitamin B12
– 11% of the RDI for Iron
– 8% of the RDI for Niacin (Vitamin B3)
– 7% of the RDI for Riboflavin (Vitamin B2)
So while pork rinds are high in sodium and fat, they do provide some micronutrients. However, they are not a significant source of vitamins and minerals compared to more nutrient-dense foods.
May Have Heart Health Benefits
Pork rinds contain oleic acid, a monounsaturated fatty acid that is also found in olive oil. Some research suggests that oleic acid has positive effects on heart health when it replaces saturated fats (2).
However, more research is needed to determine if frequent pork rind consumption specifically lowers heart disease risk factors.
Downsides of Eating Pork Rinds
While pork rinds do have some nutrition benefits, there are also some downsides to consider:
High in Sodium
The sodium content of pork rinds is one of the biggest drawbacks. A 1 ounce serving can contain 170-400mg of sodium, which is 7-17% of the recommended daily limit (3).
Eating high sodium foods regularly is linked to high blood pressure, heart disease, and stroke. People with hypertension or salt-sensitive conditions like edema should limit intake of pork rinds and other high sodium snacks.
High in Saturated Fat
Around 35% of the fat in pork rinds is saturated, which is relatively high compared to other animal proteins. There is still debate whether saturated fats directly raise cholesterol and heart disease risk.
According to the American Heart Association, saturated fats should make up no more than 5-6% of total daily calories (4). For a 2000 calorie diet, this equates to about 13 grams of saturated fat per day. A 1 ounce serving of pork rinds contains 3.5 grams of saturated fat, so it’s easy to go over the limit if you eat them in large amounts.
May Contain Artificial Flavorings and Preservatives
Many popular brands of pork rinds contain added flavorings, seasonings, and preservatives to enhance the taste and extend shelf life.
Some examples of ingredients added to flavored pork rinds include:
– Monosodium glutamate (MSG)
– Garlic or onion powder
– Paprika extract
– Artificial smoke flavors
– Dextrose
– Torula yeast
– Preservatives like sodium nitrite or potassium sorbate
If you’re trying to avoid artificial additives, look for brands of pork rinds made with only pork skin, salt, and minimal ingredients. Or stick to plain salted varieties.
Low in Fiber and Vitamins
Since pork rinds are made purely from fried skin, they contain virtually no fiber or other nutrients beyond some B vitamins and minerals.
While the small amount of micronutrients is beneficial, pork rinds are nowhere near as nutritious as fruits, vegetables, whole grains, legumes, nuts and seeds. They should not be considered a substitute for other more nutrient-dense foods.
High in Calories
With 90 calories in a 1 ounce serving, pork rinds are a high calorie snack. This can be beneficial if you need help gaining weight or maintaining your current weight, but problematic if you’re trying to lose weight.
It’s easy to overeat pork rinds and blow through your calorie budget, especially if eating the flavored or coated varieties. Measure portions carefully if watching your calorie intake.
Healthiest Ways to Eat Pork Rinds
Here are some tips for consuming pork rinds in a healthier way:
– Stick to plain salted varieties instead of flavored to avoid extra additives. Or check labels carefully and look for options without MSG, nitrites, and other additives.
– Measure 1 ounce portion sizes instead of eating straight from the bag. It’s easy to overeat them since they are so light.
– Choose baked pork rinds instead of fried to cut down on fat and calories slightly. However, most of the fat renders out during processing regardless.
– Pair pork rinds with lower calorie dips and toppings like guacamole, salsa, Greek yogurt dip, or hummus instead of full-fat cream cheese, cheese dips, etc.
– Use crushed pork rinds instead of breadcrumbs to coat chicken, fish, or chops to reduce the carbs.
– Avoid pork rinds coated in sugar, chocolate, or other sweet coatings. These are higher in carbs and negate some of the benefits.
Who Should Not Eat Pork Rinds?
While pork rinds can fit into some people’s diets in moderation, there are some groups who may want to avoid them including:
– People following very low sodium diets, especially those with high blood pressure, kidney disease, or heart failure. Pork rinds are very high in sodium.
– Anyone allergic to pork or pigs. Pork rinds contain pork protein and are not suitable for people with pork allergies.
– Vegetarians or vegans. Pork rinds come from pigs and contain animal products.
– People watching calories for weight loss. The high calorie density can lead to overeating.
– Individuals at high risk of gout or kidney stones may want to limit intake of foods high in purines like pork rinds.
– Children or pregnant women. With their high sodium and fat content, pork rinds are not recommended for children as regular snacks. Their safety and effects during pregnancy have not been established.
The Bottom Line
Pork rinds can be enjoyed occasionally as part of an overall healthy diet for most people, but there are some drawbacks to consider.
The main benefits of pork rinds are their low carb content, high protein, and minimal non-fatty nutrients. However, the high amounts of sodium, saturated fat, and calories mean pork rinds should be eaten in moderation as an occasional snack.
Choose plain salted pork rinds over flavored varieties whenever possible and measure portions to keep intake reasonable. Pair pork rinds with lower calorie dips and use them to add crunch to salads or as breading on protein dishes to balance out the higher calorie content.
People with high blood pressure, diabetes, kidney disease, or who need to restrict calories should be especially mindful of portion sizes of pork rinds or possibly avoid them altogether.
At the end of the day, pork rinds can be incorporated into a healthy diet for many people but should not be a dietary staple or eaten in large amounts. Moderation and balance is key, as with any food.
Frequently Asked Questions
Here are answers to some common questions about pork rinds:
Are pork rinds keto?
Yes, pork rinds are considered keto-friendly and can fit into a ketogenic diet because of their low carb content and high fat ratio. However, portions still need to be monitored since they are calorie dense.
Do pork rinds have any carbs?
Most pork rinds contain less than 1 gram of carbohydrate per serving. The carbohydrate content is negligible since pork rinds are made purely of fried or baked pork skin rather than a starchy vegetable like potato chips.
Are pork rinds gluten free?
Plain pork rinds without added seasonings or flavors are naturally gluten-free. However, some flavored varieties may contain gluten from additives like wheat flour, soy sauce, malt vinegar, etc. Check labels carefully if avoiding gluten.
Do pork rinds expire?
Properly stored, unopened pork rinds can last for 6-9 months in the pantry. Opened bags will expire faster and last about 2-3 weeks. Expiration dates on the package should be followed for greatest quality and freshness.
Can pigs eat pork rinds?
It’s not recommended to feed pork rinds to pigs. The high sodium content can be unhealthy for them, especially in large quantities. Small amounts very occasionally won’t cause harm but are not necessary or particularly healthy.
Are chicharrones the same as pork rinds?
Chicharrones is the Spanish name for pork rinds popular in Mexican cuisine. Chicharrones and pork rinds refer to the same type of fried or baked pork skin snack. However, chicharrones may sometimes be made from chicken skin instead of just pork.
Do pork rinds need to be refrigerated?
Refrigeration is not required for pork rinds due to their low moisture content and high salt content. Unopened bags can be stored in the pantry. Opened packages can be stored in a sealed container in the pantry or cabinet.
Recipes and Serving Ideas
Here are some recipe ideas for how to use pork rinds:
– Crush up plain pork rinds and use in place of breadcrumbs to coat chicken, fish, chops, or schnitzel.
– Top salads with crumbled pork rinds instead of croutons or fried wonton strips.
– Make nachos by topping baked pork rinds with cheese, salsa, beans, etc.
– Use crushed pork rinds in almond or coconut flour batter to make fried chicken or fish extra crispy.
– Mix seasoned pork rinds into ground pork or turkey to make burgers or meatballs with added crunch.
– Top pork rind crumbs combined with Parmesan cheese on casseroles or pasta bakes for added texture.
– Use pork rinds as a crunchy base for appetizers in place of crackers or bread. Top with cheese, meat, or dips.
– Make candied pork rinds by coating baked plain rinds with sugar free maple syrup or honey and spices and baking until crisp.
The light, crunchy texture of pork rinds allows them to stand in for croutons, breadcrumbs, crackers, or bread in recipes. Let your creativity guide you!
The History of Pork Rinds
Eating fried pig skin has been documented as far back as the Roman age. Pork rinds were a common snack across many cultures where pigs were available since utilizing the skin prevented waste.
The earliest versions were made by manually drying, seasoning, and frying pork skin into hardened strips. This traditional process is still used to make chicharrones in some Latin American countries.
Pork rinds became popular in the Southern U.S. in the 1800s and were served along with fried chicken at gatherings. Making them was a good way for families to use every part of a hog during butchering.
Mass production of pork rinds began in the 1940s using mechanized systems to render, dry, and fry the pork skin. Flavored, packaged pork rinds became convenience store and gas station staples across America by the 1970s, though they were still associated with the Southern U.S.
Today, pork rinds are popular throughout North America and many flavored varieties are mass-produced and available nationwide. However, some smaller companies still make them using traditional processes and ingredients.
While the packaged food version has only been around since the mid-1900s, the general concept of cooking crunchy pork skin has been around for thousands of years across many cultures. It continues today both as a mass-produced snack and in traditional forms like chicharrones.
Conclusion
Pork rinds can be incorporated into a healthy diet, but should be eaten in moderation. They provide protein, some B vitamins and minerals, and little to no carbs. However, their high sodium, saturated fat, and calorie contents require caution with portion sizes.
Aim for just 1-2 servings of plain pork rinds per day as an occasional snack. Avoid flavored and coated rinds that are higher in additives and easy to overeat. Pork rinds work best as part of a varied, whole food diet focused on produce, lean proteins, whole grains, and healthy fats from nuts, seeds, avocado, and oil.
While pork rinds shouldn’t be a dietary staple, they can be included as an alternative to carb-heavy snacks when consumed sensibly by most people. Just be mindful of portions and how often you eat them. Moderation is key.
