Is Pork Rind High in Calories? An In-Depth Nutritional Guide

November 14, 2025 •

3 min read

Despite their airy, light texture, a typical 1-ounce serving of pork rinds contains between 150 and 170 calories, making their calorie density surprisingly high. This in-depth guide explores the question: Is pork rind high in calories? and provides a complete nutritional breakdown.

Quick Summary

Pork rinds are relatively calorie-dense due to their high fat content, but are also zero-carb and high in protein, making them popular for specific diets. Moderation is key to manage calorie and sodium intake.

Key Points

Calorie Density: At 150-170 calories per ounce, pork rinds are calorically dense despite their light texture, mainly due to high fat content.
Zero Carbohydrates: Unflavored pork rinds contain zero carbs, making them an excellent snack for ketogenic and low-carb diets.
High Protein: They are a rich source of protein (around 17g per ounce), primarily from collagen, which promotes satiety.
High in Sodium: Many commercial pork rinds are very high in sodium, which is a concern for blood pressure and overall health.
Processed Food: Most store-bought pork rinds are ultra-processed and often contain additives and are fried in less healthy oils.
Satiety vs. Overconsumption: Their protein and fat can increase fullness, potentially helping weight management, but easy overconsumption can lead to excess calories.

A Closer Look at Pork Rind Nutrition

Pork rinds, or chicharrón, are a popular snack made from fried or roasted pigskin. The final nutritional profile is a result of the cooking process, which removes water and leaves a concentrated, protein-rich, and fatty snack. While they are a staple for those on low-carb diets, their calorie count should be understood within the context of their macronutrient composition.

A typical 1-ounce (28g) serving of plain pork rinds generally contains:

Calories: 150–170
Protein: 17 grams
Fat: 9 grams
Carbohydrates: 0 grams
Sodium: 500–600 mg

Unlike many processed snack foods, pork rinds contain no carbohydrates and are surprisingly high in protein. The protein content is largely collagen, which, while beneficial, is not a complete protein source containing all nine essential amino acids. A notable portion of the fat is monounsaturated fat, specifically oleic acid, also found in olive oil. However, a significant amount of saturated fat is also present, and the sodium content can be very high depending on the brand and seasoning.

Pork Rinds vs. Other Snacks: A Nutritional Comparison

When evaluating if pork rinds are high in calories, comparing them to other popular crunchy snacks provides valuable perspective. On a gram-for-gram basis, pork rinds can be on par or even higher in calories than some snacks. However, their unique macronutrient profile often makes them a preferred choice for specific dietary goals.


Snack (1 oz/28g)	Calories	Carbs	Protein	Fat	Sodium
Plain Pork Rinds	~160	0g	~17g	~9g	~550mg
Potato Chips	~155	~15g	~2g	~10g	~170mg
Pretzels	~108	~23g	~3g	~1g	~450mg
Cheese Puffs	~160	~15g	~2g	~10g	~280mg

As the table shows, pork rinds have zero carbs and significantly more protein than the other snacks. This high protein and fat content promote satiety, meaning they can help you feel full faster and for longer. This is a major reason why many people find them useful for weight management, despite their calorie density. However, their high sodium content is a major factor to consider, especially for those monitoring blood pressure.

The Role of Pork Rinds in Low-Carb and Keto Diets

For individuals following a ketogenic or other low-carbohydrate diet, pork rinds are a valuable tool. Their zero-carb nature makes them a perfect vehicle for delivering fat and protein without disrupting ketosis.

Creative Ways to Use Pork Rinds on a Low-Carb Diet

Low-Carb Breadcrumbs: Crushed pork rinds can be used as a gluten-free and keto-friendly substitute for breadcrumbs in recipes like meatballs, baked chicken tenders, or to top casseroles.
Keto Nachos: Use whole pork rinds as a crispy, low-carb chip replacement for nachos with cheese and other toppings.
Cracker Substitute: Enjoy them plain with your favorite low-carb dips, such as guacamole or spinach dip.
Salad Topping: Add a crunchy texture to salads by crumbling pork rinds over the top.

Potential Downsides and Considerations

While pork rinds have dietary benefits, they are not without drawbacks. Most commercial pork rinds are ultra-processed and often fried in unhealthy vegetable oils. Some brands may also contain artificial flavor enhancers like MSG. Furthermore, overconsumption can lead to excessive calorie and sodium intake, potentially contributing to weight gain or high blood pressure. Choosing minimally processed, lower-sodium options and practicing moderation is essential for a balanced diet.

Conclusion: Navigating Pork Rinds in Your Diet

So, are pork rinds high in calories? Yes, but it's a nuanced answer. Their calorie density is higher than many think, mainly coming from fat and protein, not carbs. For those on a keto or low-carb diet, this zero-carb profile and high protein content can be highly beneficial for satisfying cravings and feeling full. However, for the general population, the high sodium levels and processed nature of many brands warrant moderation. The key lies in being mindful of serving sizes and choosing high-quality products. As with any snack, pork rinds can be part of a healthy diet when consumed thoughtfully. To learn more about how processed foods can impact health, see this article from WebMD: Do Pork Rinds Have Any Health Benefits?.

Frequently Asked Questions

While pork rinds are low in carbohydrates and high in protein, they are also calorie-dense and typically high in sodium. The healthiness depends on moderation, diet context (like keto), and choosing less processed, lower-sodium brands.

For those on a low-carb or keto diet, pork rinds can be beneficial for weight loss by providing a high-protein, zero-carb snack that increases satiety. However, their calorie density means overconsumption can lead to weight gain.

Yes, pork rinds are a very popular keto-friendly snack because they are a zero-carb, high-protein food. They can be used as a breadcrumb substitute or simply eaten as a salty, crunchy chip alternative.

Per 1-ounce serving, plain pork rinds and potato chips have a similar calorie count. However, pork rinds have zero carbs and significantly more protein, while potato chips are high in carbs and low in protein.

Pork rinds are primarily the fried or baked skin, resulting in an airy texture. Cracklings often include some subcutaneous fat and meat, making them denser and fattier. Pork scratchings (UK term) are cooked only once, making them harder and chewier than rinds.

No, the protein in pork rinds is mostly collagen, which is not a complete protein source because it has very low levels of certain essential amino acids like tryptophan and methionine.

To make them healthier, look for brands that are minimally processed, fried in high-quality animal fats rather than vegetable oils, and have a lower sodium content. You can also make your own at home to control ingredients.

Yes, many flavored varieties of pork rinds contain added sugars or maltodextrin for taste. It is crucial to check the ingredient list, as nutrition labels can list '0g carbs' if the amount is below 0.5g per serving.