Are Pork Rinds Ok on a Keto Diet?

January 5, 2026 •

4 min read

According to the USDA, a standard 14-gram serving of plain pork rinds contains zero carbohydrates, making them a popular choice for low-carb lifestyles. This naturally leads many to ask: are pork rinds ok on a keto diet? The answer, while largely yes, comes with important considerations about nutritional value, ingredients, and portion control.

Quick Summary

Pork rinds are a zero-carb, high-fat, high-protein snack, perfectly suitable for a ketogenic diet, particularly when unflavored. They can serve as a crunchy chip substitute or versatile low-carb breading. Quality and mindful consumption are key due to potential high sodium and saturated fat levels in many processed brands.

Key Points

Zero Carbs: Plain, unflavored pork rinds contain zero carbohydrates, making them an ideal snack for adhering to strict carb limits on a keto diet.
High in Protein and Fat: Their macronutrient profile is rich in fat and protein, promoting feelings of fullness and helping manage appetite, which is beneficial for weight loss.
Versatile Ingredient: Crushed pork rinds can be used as a low-carb substitute for breadcrumbs in a wide variety of recipes, from chicken tenders to casseroles.
Beware of Additives: Many flavored pork rinds on the market contain hidden sugars or maltodextrin, so it's essential to check the ingredients list for anything that could disrupt ketosis.
Moderate Consumption Advised: Despite being keto-friendly, pork rinds are high in sodium and can be high in saturated fat, so they should be consumed in moderation as part of a balanced diet.
Contains Healthy Fats and Collagen: Pork rinds are a source of oleic acid, a heart-healthy monounsaturated fat, and provide natural collagen, which supports joint and skin health.

Pork Rinds: A Closer Look at Keto Friendliness

For those following a ketogenic diet, finding crunchy, satisfying snacks can be a challenge. Pork rinds, also known as chicharrones, have gained significant traction within the keto community as a viable option. Unlike high-carb potato chips, unflavored pork rinds contain zero grams of carbohydrates, making them an excellent choice for keeping your carb count low. Made from fried pig skin, their macronutrient profile—high in fat and protein—aligns well with ketogenic goals. However, not all pork rinds are created equal, and understanding their full nutritional impact is important for a balanced approach to the keto lifestyle.

The Nutritional Profile of Pork Rinds

Plain pork rinds are primarily composed of protein and fat, with a complete absence of carbohydrates and sugar. A one-cup serving (30 grams) contains approximately 18 grams of protein and 9 grams of fat, with about 3.4 grams being saturated fat. This balance of macronutrients can help promote satiety and curb cravings, making them a filling snack. Many are surprised to learn that a significant portion of the fat in pork rinds comes from oleic acid, a monounsaturated fat also found in olive oil. Additionally, pork rinds are a natural source of collagen, which is often consumed in supplement form for its benefits to skin and joint health.

The Downsides: Sodium and Additives

While the carb-free nature of pork rinds is a major plus for keto, there are notable drawbacks to consider. One of the most significant is their high sodium content. A one-cup serving can contain a quarter of your daily recommended sodium intake. Excessive sodium can contribute to high blood pressure, an important health consideration for some. Furthermore, many commercially prepared, flavored pork rinds contain hidden carbs from added sugars, maltodextrin, or other flavor enhancers. It is crucial to read nutrition labels carefully and choose plain, unflavored varieties to avoid these hidden sugars. Processing methods and the oils used for frying can also vary between brands, impacting the overall quality and health profile.

Creative Ways to Use Pork Rinds on Keto

Beyond just eating them straight from the bag, pork rinds are incredibly versatile in keto cooking. Their light, airy texture and savory flavor make them a fantastic substitute for carb-heavy ingredients. Here are some popular uses:

Keto Breading: Crushed pork rinds can be used as a breadcrumb substitute for coating chicken tenders, fish, or mozzarella sticks.
Crunchy Topping: Sprinkle crushed pork rinds over salads, casseroles, or baked vegetables for an extra layer of flavor and crunch.
Nachos: Use whole pork rinds as a base for a keto-friendly nacho dish, topped with ground beef, cheese, and jalapenos.
Desserts: Believe it or not, some keto recipes use pork rinds to create sweet treats, like cinnamon-sugar flavored churro alternatives.

Pork Rinds vs. Potato Chips: A Nutritional Comparison

To highlight the clear advantage of pork rinds for keto, let's compare them to a typical high-carb snack like potato chips.


Feature	Plain Pork Rinds (per 1 oz)	Potato Chips (per 1 oz)	Keto-Friendliness
Total Carbs	0g	~15g	High	Low
Protein	~8-10g	~2g	High	Low
Fat	~5-6g	~10g	High	Low
Sodium	~270mg	~170mg	Moderate	Moderate
Satiety	High (protein/fat)	Low (carbs)	High	Low

This comparison table clearly shows that for a low-carb diet, pork rinds are the superior choice, offering significantly more protein and zero carbs, which is critical for maintaining ketosis.

How to Choose the Best Pork Rinds

For those on a ketogenic diet, mindful sourcing is key. The best pork rinds are those that are minimally processed, with the shortest and simplest ingredient list possible. Look for brands that use high-quality oils for frying, such as lard or coconut oil, instead of processed vegetable oils. Some premium brands, like 4505 or EPIC, offer higher quality products made from humanely-raised pork. Always double-check the label for hidden sugars and other additives, especially with flavored varieties.

Conclusion

Yes, pork rinds can be an excellent and versatile addition to a keto diet, offering a zero-carb, crunchy alternative to high-carb snacks. However, they are not a health food and should be consumed in moderation due to their high sodium and fat content. By choosing high-quality, unflavored options and being mindful of portion sizes, you can enjoy this satisfying snack without compromising your ketogenic goals. For more information on navigating the ketogenic diet, consult the official guidelines from resources like the Mayo Clinic on Keto Diet.

Note: While pork rinds are low-carb, their high sodium content warrants cautious consumption, especially for individuals with blood pressure concerns.

Tip: Always read the ingredients list on flavored varieties, as they often contain added sugars and maltodextrin that can kick you out of ketosis.

Frequently Asked Questions

No, plain, unflavored pork rinds contain zero carbohydrates, which is why they are a popular snack for those following a ketogenic diet.

While most plain pork rinds are keto-friendly, you must be cautious with flavored versions. Many flavored varieties can contain added sugars or maltodextrin, which can add hidden carbs.

Yes, crushed pork rinds are a widely used and effective low-carb and gluten-free alternative to traditional breadcrumbs for coating meats or vegetables.

Plain pork rinds are a high-fat, high-protein snack that is carb-free. A single cup can contain a substantial amount of protein, along with fat and sodium.

Yes, moderation is key. Pork rinds are often high in sodium and saturated fat. Those with high blood pressure or high cholesterol should be mindful of their intake.

High-quality, minimally processed pork rinds can often be found from specialty brands like 4505 or Epic, which may use pasture-raised pork and cleaner ingredients.

If you are looking for alternatives, consider other crunchy keto-friendly snacks like cheese crisps, certain nuts (in moderation), or fried chicken skins.