Are pork skins allowed on carnivores?: A deep dive into the carnivore diet

November 8, 2025 •

4 min read

With zero carbohydrates and high protein, pork rinds are a popular snack option, but navigating the strict rules of a meat-only regimen raises a critical question: Are pork skins allowed on carnivores? The answer is a conditional “yes,” hinging entirely on the ingredients and preparation method.

Quick Summary

Pork skins are an acceptable snack on the carnivore diet if they consist solely of pork skin and salt, with no plant-based additives, vegetable oils, or sugars. Commercial varieties often contain non-compliant ingredients, making homemade versions a safer option for those adhering strictly to the diet's principles. Compliance depends entirely on ingredient scrutiny.

Key Points

Check Ingredients Closely: Commercial pork rinds often contain non-compliant ingredients like vegetable oils, sugar, and preservatives, so always read the label.
Homemade is the Safest Bet: To ensure a true carnivore-compliant snack, make your own pork skins at home using only pork skin, salt, and compliant animal fat for cooking.
Pork Skins are Zero Carb: They are a natural, crunchy, zero-carbohydrate snack, making them an excellent alternative to chips or crackers for carnivore dieters.
Rich in Protein and Collagen: The snack is high in protein and a source of collagen, which supports joint and skin health.
Moderation is Key for Sodium: Even compliant pork skins can be very high in sodium, so enjoy them in moderation to manage salt intake.
Cooking Method Matters: Opt for cooking methods that use animal fats like lard or tallow, or air-fry to avoid non-compliant oils.

The carnivore diet is a highly restrictive eating plan that centers exclusively on animal products, such as meat, fish, eggs, and certain dairy products. It eliminates all plant-based foods, including fruits, vegetables, grains, nuts, and seeds. Proponents of the diet claim benefits such as weight loss, improved mental clarity, and reduced inflammation by removing potential dietary irritants. For those following this regimen, finding compliant snack foods that offer a satisfying crunch can be challenging, which brings pork skins to the forefront.

The Fundamental Rule: Animal-Based Foods Only

At its core, the carnivore diet mandates the consumption of only animal-derived products. Pork skin, or pork rind, clearly originates from an animal source, making it a viable candidate for a carnivore-friendly snack. The issue lies not in the base ingredient but in how it is processed and prepared, especially with commercially available products. A true carnivore diet aims for minimal processing and zero non-animal additives, which is where many store-bought options fall short.

The Additive Problem with Commercial Pork Skins

Many pre-packaged pork rinds are laden with ingredients that violate the carnivore diet's principles. These include:

Vegetable and seed oils: Instead of animal fats like lard or tallow, commercial pork skins are often fried in oils derived from plants, such as peanut or soybean oil. These are strictly prohibited on the carnivore diet.
Flavor enhancers and preservatives: Many brands use additives like monosodium glutamate (MSG) to boost flavor and extend shelf life.
Plant-based seasonings: Seasoning blends can contain sugar, paprika, and other spices derived from plants, which are not allowed on a strict carnivore diet.

The Safer, Homemade Approach

For those who want to ensure strict adherence, making pork skins at home is the best solution. This allows complete control over the ingredients. The process typically involves cutting pork skin with a thin layer of fat, boiling, and then baking or air-frying until crispy. Cooking them in rendered animal fat (like lard) is also a compliant method. This ensures the snack is 100% animal-based and free from any questionable additives.

Nutritional Breakdown of Carnivore-Friendly Pork Skins

From a nutritional standpoint, homemade pork skins align well with the carnivore diet's high-fat, high-protein, zero-carb macro profile.

Protein: Pork skin is a significant source of protein, providing around 8–10 grams per one-ounce serving, which is crucial for muscle support and satiety.
Collagen: As they are made from skin, pork rinds are an excellent source of collagen, which is beneficial for skin, joint, and connective tissue health.
Fat: They contain a mix of saturated and monounsaturated fats, providing an energy source for those in ketosis.
Carbohydrates: They contain zero carbs, making them a perfect crunchy substitute for chips or crackers.
Sodium: It is important to note that even compliant versions are high in sodium, so moderation is key to avoid excessive salt intake.

Comparison of Snack Options


Snack Type	Ingredients	Compliant with Carnivore?	Protein	Carbs	Key Consideration
Homemade Pork Skins	Pork skin, animal fat (lard/tallow), salt	Yes	High	0g	Ensure all ingredients are compliant.
Commercial Pork Rinds	Pork skin, vegetable oils, seasonings, additives	Usually No	High	0g (often)	Must read labels carefully to avoid additives.
Potato Chips	Potatoes, vegetable oils, salt	No	Low	High	Contains plant-based ingredients and high carbs.
Beef Jerky	Beef, salt, seasonings	Varies	High	Varies	Check for added sugars and non-compliant spices.
Hard-boiled Eggs	Eggs	Yes	High	Low	An excellent, unprocessed compliant snack.

Making Homemade Pork Rinds

For those committed to a pure carnivore approach, crafting your own pork skins is the ideal path. This simple process allows you to enjoy the satisfying crunch without compromise.

Source the skin: Obtain high-quality pork skin, preferably with a layer of fat still attached, from a local butcher.
Prepare the skin: Cut the skin into small strips or squares. Boil the pieces for about an hour to render out some of the fat and soften the skin.
Dry thoroughly: Pat the pieces completely dry or place them in a low-temperature oven for an hour or two until fully dehydrated.
Cook to crisp: Deep-fry the dried skin in hot lard or tallow until they puff up and become crispy, or use an air fryer for a less greasy option.
Season: Immediately after cooking, sprinkle with high-quality salt while still hot.

Conclusion

So, are pork skins allowed on carnivores? Yes, they can be, but with a significant caveat. While the base ingredient is animal-based, the vast majority of commercial pork rinds contain non-compliant additives that disqualify them from a strict carnivore diet. The key takeaway for followers is to prioritize making homemade versions using only pork skin and salt cooked in animal fat, or to diligently scrutinize the ingredient list of any store-bought product. When prepared correctly, pork skins provide a much-needed source of crunch and collagen, fitting perfectly within the diet's high-fat, high-protein framework. However, their high sodium content warrants mindful consumption. By paying attention to quality and preparation, carnivore dieters can safely enjoy this satisfying snack. For more information on the carnivore diet, consult resources from reputable health publications such as Harvard Health.

Frequently Asked Questions

Many commercial brands fry their pork rinds in non-compliant vegetable or seed oils and add plant-based seasonings, sugars, or preservatives that are not allowed on a strict carnivore diet.

For carnivore compliance, look for pork rinds with only two ingredients: pork skin and salt. Avoid any products listing vegetable oils, sugar, MSG, or spice blends.

To make homemade pork rinds, boil pork skin to render some fat, dry it thoroughly, then either deep-fry it in lard or tallow, bake it, or use an air fryer until crispy. Season with salt to taste.

When made with compliant ingredients, pork skins are high in protein and fat, with zero carbs, and are a good source of collagen. However, they are also high in sodium, so moderation is advised.

Plain pork skins are high in protein (around 8-10g per oz) and fat, with zero carbohydrates. They also contain collagen but are typically high in sodium, especially in commercial versions.

The terms are often used interchangeably, but chicharrones can sometimes include meat or more fat attached to the skin, whereas pork rinds are typically just the skin. Both can be compliant if prepared without non-animal additives.

Besides properly prepared pork skins, other crunchy carnivore snacks include homemade beef jerky (without sugar or additives), dehydrated salmon crisps, or crispy beef liver crisps.

Some followers of the carnivore diet prefer higher-quality meat, such as pasture-raised pork, to avoid potential harmful elements like high PUFA content found in grain-fed pork.