How Many Net Carbs Are in Chicharrones?

December 15, 2025 •

3 min read

According to the USDA, a standard portion of plain chicharrones, or pork rinds, contains zero grams of carbohydrates. This makes them one of the few completely carbohydrate-free crunchy snacks available, a popular fact among those following low-carb diets like keto.

Quick Summary

Unflavored chicharrones, or pork rinds, contain zero net carbs, making them a popular and versatile snack for low-carb and ketogenic diets. Flavored varieties may contain small amounts of added sugars or maltodextrin, which can alter the carb count. It is crucial to check the ingredient label to ensure zero net carbs.

Key Points

Zero Net Carbs: Plain, unflavored chicharrones contain 0 grams of net carbohydrates, making them a perfect fit for keto and other low-carb diets.
Check Flavored Varieties: Always inspect the ingredient list on flavored chicharrones, as they can contain hidden sugars or maltodextrin that add carbs.
Excellent Snack Alternative: Chicharrones offer a satisfying, crunchy texture with a high protein and fat content, making them a great replacement for carb-heavy snacks like potato chips.
Versatile Ingredient: Crushed chicharrones can be used as a low-carb substitute for breadcrumbs in numerous recipes.
High in Sodium: Be aware of the high sodium content in many brands and consume them in moderation if you need to watch your salt intake.
High Protein Source: With approximately 18 grams of protein per 30-gram serving, they can help you feel full and satisfied.
DIY Option: For complete control, you can make your own zero-carb chicharrones at home.

The Surprising Truth About Chicharrones and Net Carbs

For anyone on a ketogenic, paleo, or other low-carbohydrate diet, finding a crunchy, satisfying snack can be a challenge. Chicharrones, commonly known as pork rinds, are often celebrated as a solution. But the question remains: are they truly a zero-carb food? The simple answer for unflavored chicharrones is yes, they contain zero net carbs. However, understanding the difference between plain and flavored varieties is crucial for maintaining a strict diet.

What Exactly are Chicharrones?

Chicharrones are a snack food made from fried pigskin. The process typically involves boiling the pork skin, cutting it into strips, and then frying it until it becomes light and crispy. This cooking method dehydrates the skin and puffs it up, creating the familiar crunchy texture. Because the skin itself contains no carbohydrates or fiber, the final product is carb-free, assuming no other ingredients are added.

The All-Important Role of the Label

While the raw product is zero-carb, many commercial brands of chicharrones include additional seasonings and ingredients. This is where hidden carbs can sneak in. Flavorings like barbecue, spicy, or other proprietary blends often contain ingredients such as sugar, maltodextrin, or other starches. Even if the nutritional panel lists '0g Total Carbs' per serving, regulations allow companies to list a serving as zero carbs if it contains less than 0.5 grams. These small amounts can accumulate, especially for those who consume multiple servings, potentially impacting ketosis.

Net Carbs vs. Total Carbs

The concept of net carbs is central to many low-carb diets. Net carbs are the carbohydrates that are digested and used for energy by the body. They are calculated by taking the total carbohydrates and subtracting fiber and certain sugar alcohols.

For plain chicharrones:

Total Carbs: 0g
Fiber: 0g
Net Carbs: 0g

Since chicharrones contain no fiber or sugar alcohols, their total carb count is the same as their net carb count. This makes them a straightforward and reliable choice for those tracking their macros meticulously.

Chicharrone Nutrition Comparison

To highlight why chicharrones are a great low-carb snack, consider this comparison to other common crunchy snacks. Values are per 1-ounce (28g) serving, and are approximate based on typical varieties.


Snack Type	Net Carbs (g)	Protein (g)	Fat (g)	Key Takeaway
Plain Chicharrones	0	9	5	Excellent zero-carb, high-protein option
Regular Potato Chips	Approx. 14-15	Approx. 2	Approx. 10	High in carbs and can quickly derail low-carb efforts
Tortilla Chips	Approx. 17-18	Approx. 2	Approx. 7	Very high in carbs, not suitable for strict keto
Pretzels	Approx. 22-24	Approx. 3	Approx. 1	Extremely high in carbs and very little fat or protein

This table clearly illustrates the massive difference in carbohydrate content between chicharrones and standard snack aisle options. The high protein and fat content in chicharrones also contributes to feelings of fullness, which can help control appetite.

How to Safely Incorporate Chicharrones into Your Diet

Read the Label: Always check the ingredient list for hidden sugars or maltodextrin, especially with flavored varieties. Stick to plain, salted versions to be safe.
Use Them Creatively: Chicharrones are incredibly versatile. Crush them to use as a keto-friendly replacement for breadcrumbs in recipes for meatballs, breading for chicken tenders, or as a crunchy topping for casseroles.
Mind the Sodium: While low in carbs, many chicharrones brands are high in sodium. For those watching their salt intake, moderation is key. Look for brands that offer lower sodium options.
Make Your Own: For complete control over ingredients, you can make your own chicharrones at home from scratch. This ensures they are truly zero-carb and you can season them to your liking with zero-carb spices.
Pair with Healthy Dips: Pair chicharrones with a low-carb dip, like guacamole or a low-carb salsa, for a flavorful and satisfying snack experience.

Conclusion

For those on a keto or low-carb diet, unflavored chicharrones represent a crunchy, zero-net-carb snack that can be used in a variety of ways. By being mindful of the ingredient lists on flavored varieties, you can confidently enjoy this high-protein, zero-carb food. This makes them a popular and effective alternative to traditional high-carb snacks and a valuable tool for anyone managing their carbohydrate intake.

Related Article: Discovering the Health Benefits of Pork Rinds

Frequently Asked Questions

Chicharrones and pork rinds are essentially the same product. Chicharrones is the Spanish term for fried pork rinds or cracklings, and the terms are often used interchangeably to refer to the popular snack food made from fried pigskin.

Yes, chicharrones are an excellent source of protein. According to the USDA, a standard one-cup serving (30 grams) contains about 18 grams of protein, making it a high-protein, zero-carb option.

Flavored chicharrones often have trace amounts of carbs due to added seasonings that contain ingredients like sugar or maltodextrin. Food labeling laws allow products with less than 0.5 grams of carbs per serving to be labeled as having zero carbs, so it's essential to read the ingredient list.

Yes, plain chicharrones can be crushed and used as a highly effective, low-carb replacement for traditional breadcrumbs. They work well as a binder in dishes like meatballs or as a crispy coating for chicken and fish.

While they are zero-carb and high in protein, chicharrones are also high in fat and sodium. They should be considered a nutrient-dense option for those on a low-carb diet rather than a health food, and consumed in moderation as part of a balanced diet.

To ensure your chicharrones are zero carb, look for brands that only list pork skins and salt as ingredients. Always check the nutritional facts label and the ingredients list to avoid hidden carbs from sugars or starches.

To reduce sodium intake, look for specific brands that offer lower sodium versions, or consider making your own chicharrones at home where you can control the amount of salt used.

Chicharrones are not a significant source of vitamins or minerals. Their primary nutritional value lies in their high protein and fat content. They are very low in beneficial micronutrients.