Why are pork skins not a good source of protein?

October 22, 2025 •

4 min read

Despite some packages advertising a high protein gram count, many pork rind labels carry a disclaimer: “not a significant source of protein”. This is because the protein is primarily collagen, an incomplete protein that lacks the full spectrum of essential amino acids your body requires.

Quick Summary

Pork skins are an incomplete protein source, composed mainly of collagen, and are deficient in key essential amino acids. The low quality of this protein makes it less effective for crucial body functions like muscle synthesis compared to complete protein alternatives.

Key Points

Incomplete Amino Acids: Pork skins are primarily collagen, an incomplete protein lacking essential amino acids like tryptophan, making the protein less useful for the body.
Low Nutritional Value: Despite a decent protein gram count, the low quality of collagen means it is less effective for building and repairing muscle compared to complete protein sources.
High Fat and Sodium: Most commercially processed pork rinds are high in saturated fat and sodium, presenting additional health risks like high blood pressure and elevated cholesterol.
Limited Benefit of Collagen: While pork skins contain collagen, the body simply breaks it down into individual amino acids, and it is not a substitute for high-quality dietary protein.
Prioritize Complete Protein: For optimal health, it is better to choose complete protein sources like lean meats, eggs, and dairy, which provide all nine essential amino acids.
Consideration for Diets: While pork rinds are zero-carb and fit into keto diets, their low protein quality and high sodium content must be balanced with more nutritious food choices.

The Deceptive Label: High Grams, Low Quality

At first glance, the nutrition label on a bag of pork skins, or chicharrones, might look promising for a high-protein snack, especially for those on low-carb diets. Some brands boast multiple grams of protein per serving. However, a closer look often reveals a small-print disclaimer stating, “not a significant source of protein”. This raises the question: if the gram count is high, why are pork skins not a good source of protein?

The answer lies in the quality, not just the quantity, of the protein. The protein in pork skins is predominantly collagen, and while protein is typically a healthy and essential macronutrient, not all proteins are created equal. The body's ability to utilize protein depends heavily on its amino acid profile, and collagen is notably incomplete in this regard.

The Collagen Conundrum

Collagen is the most abundant protein in the human body, playing a crucial structural role in skin, tendons, ligaments, and bones. When pork skin is fried or roasted to make pork rinds, the protein that remains is almost entirely collagen. While our bodies use amino acids from dietary protein to build and repair tissues, including creating our own collagen, the collagen derived from pork rinds doesn’t provide all the necessary building blocks in the right proportions. Your body cannot simply absorb and re-incorporate the intact collagen protein from the food you eat; it must first break it down into its constituent amino acids.

What is Incomplete Protein?

For a protein source to be considered “complete,” it must contain all nine essential amino acids in sufficient amounts. Essential amino acids are those that the human body cannot synthesize on its own, so they must be obtained through diet. Collagen lacks or is very low in several essential amino acids, most notably tryptophan, but also methionine and histidine. Because pork rinds are an incomplete protein, the body cannot efficiently use them for critical functions like muscle protein synthesis.

Essential Amino Acids Lacking in Pork Skin Collagen:

Tryptophan
Methionine
Histidine

Collagen's Role vs. Complete Protein's Role

While collagen does provide amino acids like glycine and proline, which are beneficial for joint and skin health, it cannot substitute for a complete protein source when it comes to muscle building and repair. A complete protein from a source like lean meat, dairy, or eggs provides a balanced amino acid profile, allowing the body to perform a wide range of functions effectively. Simply eating pork skins will not fulfill your body's overall protein needs.

The Unfavorable Fat and Sodium Profile

Beyond the low-quality protein, many commercially processed pork rinds come with a high price tag in terms of fat and sodium. The frying process, which gives the snack its signature crunch, also significantly increases its fat content. While some of this fat is monounsaturated and neutral saturated fat, the overall calorie density from fat is very high compared to the meager nutritional return from the protein. Excessive sodium is another major drawback, with many brands containing a significant portion of your daily recommended intake in just one serving. High sodium intake is linked to elevated blood pressure and heart-related issues, making pork rinds a poor dietary choice when consumed regularly.

Comparing Pork Skins to True Protein Sources

To put the nutritional quality into perspective, let's compare pork skins with other protein-rich foods. This comparison highlights why focusing on complete, high-quality sources is crucial for a healthy diet.


Nutrient Breakdown (per 1oz/28g)	Pork Skins (Fried)	Lean Pork Tenderloin (Cooked)	Chicken Breast (Cooked, Skinless)	Lentils (Cooked, per 1 cup)
Protein	~17g (Incomplete)	~22g (Complete)	~27g (Complete)	~18g (Complete when paired with grains)
Fat	~9g	~3g	~3g	~1g
Saturated Fat	~3.4g	~1g	~1g	~0.2g
Sodium	~545mg	~60mg	~70mg	~6mg
Carbohydrates	0g	0g	0g	~40g (high in fiber)

Prioritizing Complete Protein in Your Diet

For optimal health, focusing on complete protein sources is far more beneficial than relying on low-quality, processed snacks like pork rinds. Complete proteins are necessary for building and repairing muscle, producing hormones and enzymes, and supporting a healthy immune system.

Excellent sources of complete protein include:

Lean meat (chicken, fish, lean beef, pork tenderloin)
Eggs
Dairy products (milk, yogurt, cottage cheese)
Soy products (tofu, tempeh, edamame)
Quinoa

By including a variety of these foods in your diet, you can easily meet your protein requirements with far greater nutritional quality and without the excessive saturated fat and sodium often found in pork rinds. Even if you are following a low-carb diet like keto, there are many superior protein and fat sources available.

Conclusion: A Snack, Not a Staple

While pork rinds can provide a satisfying crunch for those on low-carb diets, their nutritional profile reveals why they are not a good source of protein for promoting overall health. The protein is incomplete collagen, lacking essential amino acids vital for muscle synthesis and other bodily functions. Furthermore, their high fat and sodium content can pose additional health risks when consumed regularly. For a balanced and truly nutritious diet, it is best to view pork rinds as an occasional snack rather than a reliable source of protein. Prioritizing lean meats, eggs, and dairy will provide a much more effective and balanced intake of the essential amino acids your body needs.

Learn more about complete and incomplete proteins from a reputable source such as WebMD.

Frequently Asked Questions

The protein in pork skins is primarily collagen, which lacks a full profile of all nine essential amino acids that our bodies cannot produce. It is notably deficient in amino acids such as tryptophan, methionine, and histidine.

This label is required because the protein, though present in grams, is nutritionally incomplete and therefore not functionally equivalent to a complete protein source for building muscle and other bodily functions.

No, because the protein is primarily incomplete collagen, it is ineffective for muscle protein synthesis, the process by which muscles are repaired and grown. Other complete protein sources are needed for this function.

While pork rinds are a zero-carb snack and can fit into a keto diet, their high fat and sodium content must be considered. They should not be relied upon as a primary protein source due to their low nutritional value.

Pork rinds contain collagen, which is broken down into amino acids that can support skin elasticity and joint health. However, these are minor benefits compared to the significant drawbacks of high fat and sodium.

Healthier alternatives include snacks rich in complete protein and other nutrients, such as hard-boiled eggs, Greek yogurt, roasted chickpeas, or a handful of nuts or seeds.

Focus on incorporating a variety of complete protein sources into your diet, including lean meats, eggs, dairy, and soy products. Vegetarians can combine various plant-based foods, like grains and legumes, to create a complete amino acid profile.