Is Eating Pork Rinds Better Than Chips? A Nutritional Deep Dive

October 5, 2025 •

4 min read

According to a 2015 Statistics Canada report, ultra-processed foods make up nearly half of the daily calories consumed by Canadians, a trend seen across many developed nations. With many seeking healthier alternatives to common processed snacks, the question arises: Is eating pork rinds better than chips? The answer depends largely on your dietary goals, as these crunchy snacks have vastly different nutritional profiles.

Quick Summary

This article provides a detailed comparison of pork rinds and potato chips, analyzing their nutritional differences in protein, carbs, fats, and sodium. It discusses the pros and cons of each, offering guidance on which snack may be a better choice depending on specific dietary requirements, like low-carb or keto goals. The importance of moderation for both processed snacks is also addressed.

Key Points

Carb-Free vs. Carb-Heavy: Plain pork rinds contain zero carbs, making them ideal for keto diets, while potato chips are rich in carbohydrates that can cause blood sugar spikes.
Protein Source vs. Empty Calories: Pork rinds provide a significant amount of protein (including collagen) to promote satiety, whereas potato chips offer minimal nutritional value and contribute to weight gain.
High Sodium Content: Both snacks are high in sodium, meaning moderation is essential to avoid negative health effects like increased blood pressure.
Processing and Additives: Both are processed foods, and consumers should be mindful of additives. High-heat cooking of chips can also create harmful byproducts like acrylamide.
Dietary Context Matters: The 'better' snack depends on individual dietary goals. For those seeking low-carb, pork rinds are a superior alternative, but for general health, focusing on whole, unprocessed foods is best.
Serving Size is Crucial: Regardless of which snack you choose, managing portion sizes is the most effective strategy for mitigating potential health risks from high fat and sodium intake.

For anyone watching their carbohydrate intake, a craving for a salty, crunchy snack can be a significant challenge. The debate between pork rinds and traditional potato chips is a classic example of this, with both offering a satisfying crunch but carrying different nutritional baggage. While potato chips have long been a pantry staple, pork rinds have surged in popularity, particularly among those following low-carb and ketogenic diets. Understanding the specific differences in their nutritional makeup is key to making an informed choice for your diet.

The Nutritional Profile of Pork Rinds

Pork rinds, or chicharrones, are made from dried, fried, or roasted pig skin. Unlike potato chips, they contain no carbohydrates, making them an ideal snack for keto and low-carb diets. Their nutritional strengths are notable:

High in protein: Pork rinds are a solid source of protein, offering about 8-10 grams per serving. This protein contributes to satiety, helping you feel full for longer and potentially reducing overall calorie intake.
Contains collagen: A significant portion of the protein in pork rinds is collagen, a structural protein that supports skin, joint, and connective tissue health.
Contains healthy fats: The fat content includes monounsaturated fats like oleic acid, which is also found in olive oil and is considered heart-healthy.

However, pork rinds are not without their drawbacks. They are a highly processed food, and most store-bought brands are high in sodium. Excessive sodium can contribute to high blood pressure and other health issues, so reading labels and practicing moderation is crucial. Some brands may also use unhealthy additives or hydrogenated oils.

The Nutritional Profile of Chips

Traditional potato chips are thinly sliced potatoes fried in oil and salted. While a small serving might not seem like much, the nutritional impact is significant:

High in carbohydrates: Potato chips are energy-dense but contain minimal protein and fiber, offering little to promote satiety. The high carbohydrate content causes blood sugar spikes, which can be problematic for those with blood sugar concerns.
Unhealthy fats: The frying process makes chips high in fat, much of which is from the oil they are cooked in. This often includes saturated and trans fats, which are linked to increased risk of heart disease.
Acrylamide risk: Frying starchy foods like potatoes at high temperatures can produce acrylamide, a chemical linked to cancer risk.
Highly processed and potentially addictive: Many potato chips are ultra-processed foods, engineered for maximum palatability. Research suggests these foods can be as addictive as substances like nicotine or cocaine, leading to overconsumption.

Pork Rinds vs. Chips: A Nutritional Comparison Table

Here is a side-by-side look at the typical nutritional content per 1-ounce (28g) serving, based on plain, unflavored varieties:


Feature	Pork Rinds (approx. 1 oz)	Potato Chips (approx. 1 oz)
Calories	~80-120	~150
Carbohydrates	0g	~15g
Protein	~8-10g	~2g
Total Fat	~5-8g	~10g
Saturated Fat	Higher than chips	Present, varies by brand
Sodium	Often very high (e.g., 270mg)	High (e.g., 148mg)
Fiber	0g	~1g
Nutrients	Low in vitamins/minerals	Low in vitamins/minerals (nutrients degraded during frying)
Key Benefit	Zero carbs, high protein	Small amounts of potassium
Key Drawback	High sodium, processed	High carbs, processed, unhealthy fats, acrylamide risk

The Verdict: What's "Better"?

In the battle of is eating pork rinds better than chips, the answer depends on context. For individuals on a ketogenic or low-carbohydrate diet, plain pork rinds are the clear winner due to their zero-carb, high-protein content, which promotes satiety without impacting blood sugar. The added collagen content is a minor, but notable, bonus.

However, it's critical to acknowledge that both are processed snack foods. If your primary goal is overall health, relying on either snack daily is not ideal. A balanced diet emphasizes whole, unprocessed foods like vegetables, fruits, and lean protein.

How to Incorporate Pork Rinds Moderately

If you choose pork rinds as your snack, moderation is key due to their high sodium content. To minimize the health risks and maximize their dietary benefits, consider these tips:

Portion control: Stick to the recommended serving size to avoid excessive sodium intake.
Check the label: Choose minimally processed, low-sodium brands free of artificial additives.
Homemade options: Making your own pork rinds at home can give you full control over the ingredients and sodium levels.
Versatile ingredient: Use crushed pork rinds as a low-carb, gluten-free substitute for breading on chicken or fish, or as a crunchy topping for salads and casseroles.

Conclusion: A Crunchy Conundrum

Ultimately, both pork rinds and potato chips fall into the category of processed snacks that should be consumed in moderation. The choice comes down to which nutritional trade-offs best align with your dietary goals. For those strictly limiting carbs, pork rinds offer a much more favorable macronutrient profile with zero carbs and higher protein. In contrast, potato chips are high in carbs and unhealthy fats, providing minimal nutritional value and carrying risks like acrylamide exposure and addictive potential. Regardless of your choice, prioritizing whole foods and enjoying these crunchy treats occasionally will always be the healthier approach.

Here's what to know about pork rinds and health from Healthline.

Frequently Asked Questions

Yes, plain pork rinds are an excellent snack for a ketogenic diet because they contain zero carbohydrates. They are high in protein and fat, which aligns well with keto macros.

Pork rinds are significantly higher in protein than potato chips. A typical serving of pork rinds contains about 8-10 grams of protein, compared to only about 2 grams in potato chips.

Pork rinds are a source of collagen, which supports healthy skin and joints. They also contain monounsaturated fats, and their high protein content helps with satiety.

The biggest concern with pork rinds is their high sodium content. Excessive sodium intake can lead to high blood pressure, making moderation essential.

Yes, crushed pork rinds are a popular, low-carb and gluten-free alternative to breadcrumbs. They can be used to coat chicken, fish, or vegetables for a crispy texture.

Yes, frying starchy foods like potatoes at high temperatures can produce acrylamide, a chemical that is a potential neurotoxin and carcinogen.

Yes, for pork rinds, look for low-sodium brands that are minimally processed. For chips, baked or kettle-cooked versions can be lower in fat, but both are still processed and should be consumed in moderation.