Are Mexican Pork Rinds Healthy? The Surprising Truth About Chicharrones

November 29, 2025 •

4 min read

Despite their association with junk food, a 2019 Reddit post and numerous nutritionists highlight that pork rinds, or chicharrones, can offer some surprising health benefits, especially for those on low-carb diets. This raises the question: are Mexican pork rinds healthy, or is there more to the story than meets the eye?

Quick Summary

Mexican chicharrones, derived from fried pork skin, are a zero-carb, high-protein snack, often praised within the keto and paleo communities. However, they are also very high in sodium, saturated fat, and calories, so moderation is key to a balanced diet.

Key Points

High Protein, Zero Carb: Mexican pork rinds (chicharrones) are a high-protein, zero-carbohydrate snack, making them suitable for low-carb and ketogenic diets.
Source of Collagen: Made from pig skin, chicharrones are rich in collagen, a protein that supports skin, hair, joint, and nail health.
High Sodium Warning: Most commercially available chicharrones are very high in sodium, which can contribute to high blood pressure if overconsumed.
Contains Saturated Fat: While some fats are heart-healthy (oleic acid), chicharrones are also high in saturated fat and cholesterol, warranting moderate consumption, especially for those with heart issues.
Processed Food: Chicharrones are a processed snack, and while they can be a better alternative to potato chips, they are not a whole food and lack essential vitamins and minerals.
Moderation is Key: The healthiness of chicharrones depends on moderation and how they are incorporated into an overall balanced diet. Pairing with fresh, high-fiber foods can help mitigate some drawbacks.

The Nutritional Breakdown of Chicharrones

Mexican pork rinds, known as chicharrones, have a nutritional profile that is often misunderstood. Far from a simple junk food, they are essentially fried pig skin, which results in a product with a unique macro-nutrient composition. While they lack vitamins and minerals compared to whole foods, their high protein and zero-carb content make them popular for specific dietary needs, such as the ketogenic diet.

Chicharrones: A High-Protein, Zero-Carb Snack

One of the most significant aspects of chicharrones is their macronutrient breakdown. A standard serving (around 1 ounce) is notably high in protein and contains no carbohydrates. This is in stark contrast to other popular crispy snacks like potato chips, which are predominantly carbohydrates. This zero-carb characteristic is what makes them a favorite among dieters aiming to limit their carbohydrate intake.

The Role of Collagen and Fats

As they are made from pork skin, chicharrones are an excellent source of collagen. Collagen is a protein that is vital for the health of your skin, hair, nails, and joints. While collagen supplements have gained popularity, eating collagen-rich foods like pork rinds offers a natural alternative. When it comes to fat, a significant portion of the fat in pork rinds is the heart-healthy monounsaturated oleic acid, also found in olive oil. However, they are also high in saturated fat and sodium, which are often overconsumed in American diets and can be detrimental to heart health.

The Sodium and Saturated Fat Concerns

The primary health drawbacks of Mexican pork rinds stem from their high sodium and saturated fat content. The process of deep-frying and seasoning results in a snack that is often packed with salt. A single serving can contain a significant percentage of the daily recommended sodium intake, which, if consumed excessively, can contribute to high blood pressure and heart disease. Similarly, while some of the saturated fat, like stearic acid, is considered neutral for cholesterol levels, the overall high amount needs to be consumed in moderation, especially for those with heart health concerns.

How Chicharrones Are Made

Understanding the manufacturing process helps explain the nutritional facts. The skin is first boiled to soften it and render some fat. After being dried, it is deep-fried at high temperatures until it puffs up into a light, crispy texture. Seasonings are then added. The key takeaway is that their processing and seasoning contribute significantly to their high sodium and fat content, regardless of the inherent protein and zero carbs. Some variations of Mexican chicharrones can also include more fat or meat, making them denser and potentially higher in overall fat content than standard packaged pork rinds.

Chicharrones vs. Common Snacks: A Comparative Table


Feature	Mexican Chicharrones	Potato Chips	Tortilla Chips	Pretzels
Main Ingredient	Fried Pork Skin	Sliced Potatoes	Corn Flour	Wheat Flour
Carbohydrates	0g per serving	High (15g+ per serving)	High (18g+ per serving)	High (20g+ per serving)
Protein	High (8-10g per serving)	Low (2g per serving)	Low (2g per serving)	Low-Medium (4g per serving)
Sodium	High (Varies by brand)	High (Often lower than chicharrones)	High (Similar to potato chips)	High (Similar to potato chips)
Fat	High (mostly monounsaturated)	Medium	Medium	Low
Best For	Low-carb, Keto, Paleo	Standard snacking	Dipping	Low-fat diets

How to Include Chicharrones Healthily in Your Diet

For those who enjoy the taste and texture, there are ways to incorporate Mexican pork rinds into a healthy diet without overdoing the sodium and fat.

Use as a Topping: Instead of eating them straight from the bag, crush them up and use them as a crunchy, salty topping for salads, tacos, or roasted vegetables. This adds flavor and texture while controlling portion size.
Pair with Fiber: Balance the lack of fiber by dipping chicharrones in salsa or guacamole. This adds fiber and heart-healthy fats from the avocado to create a more balanced snack.
Choose Wisely: Look for brands that offer lower sodium options and avoid those with artificial additives and flavor enhancers like MSG.

Conclusion

So, are Mexican pork rinds healthy? The answer is nuanced. On one hand, their high protein and zero-carb profile make them a far superior option to traditional high-carb, low-protein snacks like potato chips for those on ketogenic or low-carb diets. They also provide valuable collagen. On the other hand, their high sodium and saturated fat content mean they should be consumed in moderation, especially by individuals with heart health concerns. By treating them as an occasional treat rather than a daily staple and pairing them with whole, high-fiber foods, one can enjoy the satisfying crunch of chicharrones while maintaining a balanced, healthy diet. The key, as with most processed foods, is mindful consumption.

For further nutritional details on popular Latin foods, see Your Latina Nutritionist's detailed breakdown.

Frequently Asked Questions

While the terms are often used interchangeably, Mexican chicharrones can sometimes be made with meat or fat still attached to the skin, giving them a denser texture. Regular pork rinds, in contrast, are typically made only from the puffier fried skin.

Yes, chicharrones are widely considered an excellent snack for keto and low-carb diets because they contain zero carbohydrates and are high in protein and fat, which helps promote satiety.

Chicharrones are high in saturated fat and cholesterol, which can potentially raise 'bad' LDL cholesterol levels, particularly in individuals who are sensitive to dietary cholesterol. Moderation is advised.

To mitigate the downsides, consume chicharrones in moderation. Try using them as a topping for salads or other dishes instead of eating a large bag. You can also look for low-sodium brands and pair them with high-fiber foods like salsa or guacamole.

The sodium content varies by brand, but many commercial brands are very high in sodium. A single serving can contribute a significant percentage toward the recommended daily limit, so checking the nutrition label is crucial.

Yes, a popular Mexican street food called chicharrones de harina or duritos are crispy, deep-fried wheat flour snacks that look similar to pork rinds but are vegetarian.

In terms of macronutrients, chicharrones are higher in protein and lower in carbohydrates than potato chips, making them a better choice for low-carb diets. However, both are processed snacks that can be high in sodium and calories.