If you are new to the Carnivore Diet or have just started looking for Carnivore-friendly snacks, you may have come across pork rinds. Although they are crunchy and yummy, many still wonder what they are made from and whether they are allowed on a low-carb Carnivore Diet or not. So, let’s learn all about them, answer the question, “What are pork rinds?”, and find out if they can help us lose weight or are bad for it.
Highlights
What is a pork rind? It is a low-carb, animal-based snack made from pig skin, making it suitable for low-carb diets like Carnivore.
Pork rinds are a rich source of protein and fat with a crispy texture.
Pork rinds can help increase satiety, improve skin health, and reduce inflammation.
Pepe’s El, Southern Recipe, and J. Lee's are among the best pork rind brands.
What Are Pork Rinds?
Pork rinds, or chicharrones, are a popular snack made from pieces of pig skin. The skin is boiled to get soft, then dried, and finally deep-fried or baked until it puffs into a light, airy, and crispy snack.
Depending on how it is made, this snack is also known as cracklings or pork scratchings. Cracklings are made from pork skin with fat attached, which results in denser and crunchier pieces.
Pork Scratchings are fried once with fat intact, resulting in a harder bite, which is common in the UK.
Unlike chips, pork rinds have no flour or starch and are 100% animal-based. They contain protein and very low carbohydrates, which makes them a healthy snack for low-carb diets.
Join 100,000+ subscribers to get monthly emails on the best science-based tools and strategies for optimal health from Rina.
Thank you! You're now subscribed!
Oops! Something went wrong while submitting the form.
We value your time and send just 1 insightful email monthly.
You'll also get Rina's exclusive Daily Blueprint. In it, Rina shares her daily routine. She also shares practical tools and protocols that you can use to heal inflammation and maximize your health.
By submitting your email to subscribe, you agree to The Primal's privacy policy
Pork Rinds Nutrition
The table below shows the nutrients of pork rinds in every 100 grams according to the data from USDA [1]:
Nutrient
Amount in 100g
Calories
544 kcal
Fat
31.3 g
Protein
61.3 g
Carbohydrates
0 g
Sugar
0 g
Calcium
30 mg
Magnesium
11 mg
Phosphorous
85 mg
Potassium
127 mg
Sodium
1818 mg
Selenium
41 µg
Vitamin C
0.5 mg
Vitamin A
12 µg
Vitamin E
0.53 mg
Choline
164.5 mg
Fatty acids, total saturated
11.37 g
Fatty acids, total monounsaturated
14.78 g
Fatty acids, total polyunsaturated
3.64 g
Cholesterol
95 mg
Can You Eat Pork Rinds on the Carnivore Diet?
As the table above shows, pork rinds are rich in fat and protein and low in carbohydrates, so they are a good fit for low-carb diets like Keto and Carnivore.
Low-carb, high-fat, and high-protein foods are the main sources for the Carnivore Diet to induce and maintain ketosis, where your body starts to burn fat instead of carbohydrates to produce energy.
That said, please remember that not all pork rinds are the same. Some brands add seasonings, artificial flavors, or even sugars, which can make them less Carnivore-friendly.
The following brands are among the top producers of pork rinds.
These brands are selected based on brand reputation, product features, and customer reviews on websites like Amazon.
Korean Kimchi BBQ Fried Pork Rinds
Pepe’s El Original
J. Lee's Pork Rinds
Utz Pork Rinds Barrel
Field Trip Crispy Cuts Pork Rinds
Korean Kimchi BBQ Fried Pork Rinds
Korean kimchi is a tasty pork rind that tastes sweet and spicy. Southern Recipe Small Batch is a brand that produces pork rinds seasoned with hot peppers, vinegar, and garlic.
These gluten-free pork rinds are high in protein and have 30-40% less sodium than regular pork rinds. The table below shows the nutritional values of Korean Kimchi BBQ Fried Pork Rinds per ½ oz. (14 g).
If you like the raw taste of pork rinds with no extra flavor, Lee’s Pig Skins can be a good choice. Lee provides pork rinds for people who like the natural pork taste with little seasoning, so you can taste the real pork skin flavor.
J. Lee's BBQ pork rinds are seasoned with a bit of red pepper and taste a little like bacon. Here are their nutritional values in ½ oz. (14 g).
Calories (kcal)
80
Fat (g)
4
Carbohydrates (g)
0
Protein (g)
9
Cholesterol (mg)
300
Utz Pork Rinds Barrel
Utz sells big barrels of pork rinds with over 36 servings, which are a good option for parties. Utz also makes plain pork rinds without seasoning.
The barrels are affordable, but the lower price than other brands of the same size means the quality, texture, and taste may not be as good as those of other brands.
Here are the nutritional values of Utz Pork Rinds Barrel in every ½ oz. (14 g).
Field Trip provides crispy pork rinds seasoned with different spices and herbs. They have flavors like Sweet Island BBQ, Sweet Chipotle, and Parmesan Peppercorn.
Field Trip's pork rinds are gluten-free and made with natural ingredients that make them a healthier and tastier snack than regular chips.
Here are the nutritional values of Field Trip Crispy Cuts Pork Rinds in ½ oz. (14 g).
Calories
80 kcal
Fat
5 g
Carbohydrates
1 g
Protein
7 g
Cholesterol
15 mg
The rich nutritional profile of pork rinds has made them a nutritious snack, especially for those following a Carnivore Diet. But are pork rinds healthy?
The high protein content of pork rinds can help provide the amino acids needed to maintain and build muscle mass on a low-carb diet like Carnivore [2].
Making You Feel Full Longer
Protein and fat in pork rinds can increase feelings of satiety and fullness, which can help in appetite control and prevent overeating. When protein is consumed, it releases hormones like cholecystokinin, peptide YY, and glucagon-like peptide 1, which signal the brain that it is time to stop eating [3] [4].
Also, fat increases satiety through different mechanisms. Fats take longer to digest, so eating fatty foods like pork rinds can make you feel full longer. Fats also trigger the release of satiety hormones like cholecystokinin [5].
As we get older, our body's natural collagen production decreases, which is why our skin gradually gets drier, loses firmness, and develops more lines and wrinkles.
Pork rinds can help improve skin elasticity, health, and aging because it is a rich source of collagen protein [6].
Also, the amino acids in collagen, like glycine and proline, are important building blocks for producing new collagen fibrils in the skin [7].
Lowering Inflammation
The high glycine content of collagen proteins found in pork rinds can have anti-inflammatory effects on the body [8].
Supporting Ketosis
Pork rinds are low in carbohydrates and high in fat, so eating them can help the body induce a fat-burning state called ketosis.
In this state, our body shifts to burning fat instead of carbohydrates (sugar) and burns fat stored as glycogen.
This is exactly what low-carb diets like Carnivore and Keto try to create. Eating low-carb and high-fat foods like pork rinds can help maintain ketosis [9].
But wait. Pork rinds can help support ketosis, but they are also high in calories, so are pork rinds good for weight loss or not?
Pork rinds can support weight loss when used strategically. Pork rinds are high in protein, which means increased satiety and lowered caloric intake.
Also, their low carbohydrate content won’t spike blood sugar or insulin, which supports fat-burning metabolism.
But the important point is how much you eat them. Since pork rinds can be high in calories, you need to do portion control and avoid overeating them.
So, if you eat pork rinds as a snack from time to time, they can help boost your fat loss efforts and won’t cause weight gain.
If you are following a zero-carb Carnivore Diet, plain, unflavored pork rinds fried in animal fat, like lard, are the best option for you.
Now that we have answered the questions “What are pork rinds?” and “Can you eat pork rinds on Carnivore Diet?”, we should consider the side effects that can come with eating pork rinds.
While pork rinds are protein-rich and low in carbohydrates, overeating them can lead to some side effects:
High sodium content: One serving of pork rinds contains 200–500 mg of sodium. So, overeating them can lead to high blood pressure, bloating, or electrolyte imbalances.
Fried in unhealthy oils: Some brands fry pork rinds in seed oils, like soybean, canola, or sunflower oil, which may increase inflammation.
Digestive issues: Pork rinds are crunchy and yummy, so we can easily overeat them. But eating large amounts of fried pork skin can cause bloating, stomach discomfort, or weight gain.
Nutrient imbalance: Pork rinds don’t have the nutrients found in steak or liver, like iron, zinc, or B vitamins. Relying on pork rinds instead of whole meats can cause deficiencies in vitamins and minerals.
So, always check labels for added ingredients, and choose pork rinds fried in pork fat or lard. It is best to buy plain, minimally processed pork rinds and drink enough water to balance sodium and protect your heart.
Pork rinds are not naturally bad for the heart if you eat them in small portions from time to time, but their high sodium content can affect blood pressure, which can negatively affect heart health.
Also, eating too much fried foods can increase unhealthy fats if pork rinds are fried with seed oils.
So, if you like to have pork rinds to enjoy their benefits but also avoid potential side effects, you can use the following ways. You can find many low-carb recipes with pork rinds in these Carnivore Diet recipes.
The Best Ways to Eat Pork Rinds
Because they are crunchy and have a neutral flavor, pork rinds can replace breadcrumbs in meatballs, casseroles, or fried cutlets. Here are 4 examples of snacks or foods made with pork rinds:
Chicharrones (Pork Rind) Nachos
Pork Rind Pizza Crust
Carnivore Schnitzel
Pork Rind Tortillas
Chicharrones (Pork Rind) Nachos
Ingredients:
10 oz. pork rinds
4 oz. Mexican-style cheese
2 tbsp of crema or sour cream
¾ cup BBQ sauce
Instructions:
Put a layer of pork rinds on a baking tray.
Season them with BBQ sauce, then cover with cheese.
Put the tray under the broiler for 3-5 minutes until the cheese melts and the pork becomes hot.
Mix cream cheese, eggs, and pork rinds in a blender or food processor until smooth.
Add water and blend again.
Add more water if the mixture is too thick until it reaches the consistency of pancake batter.
Heat the butter in a skillet over medium-low heat. Scoop about 3 tbsp of the batter into the pan and spread it thinly.
Cook the first side for about a minute until it starts browning. Flip it and cook the other side for another minute.
Repeat with the remaining batter.
Enjoy!
Another rich source of meat that has a high value in the Carnivore Diet is pork bacon, which is more suitable for the Carnivore Diet than pork rinds because of more fat and fewer carbohydrates. Let’s find out how they differ and which one can be a better snack.
Pork bacon contains high levels of fat and protein, with very low levels of carbohydrates, making it a good choice for Carnivore meals.
Pork rinds and pork bacon are pork-based snacks with savory flavors and crunchy textures. However, they differ in nutritional values, production methods, and other features.
Feature
Pork Rinds
Pork Bacon
Main Ingredient
Rendered pork skin
Cured and smoked pork belly
Production Method
Pork skins are fried or deep-fried
Pork belly is cured with salt/smoke and cooked
Texture
Puffy, crispy, and light
Crispy and chewy
Flavor
Salty, savory
Smoky, salty, savory
Fat (in 100 g)
32 g
37.1 g
Carbohydrates (in 100 g)
4 g
0 g
Cooking Method
Pre-cooked, ready-to-eat
Needs to be cooked before eating
Shelf-Stability
Long shelf-life
Shorter shelf-life, needs refrigeration
Another animal skin that aligns well with Carnivore Diet principles is chicken skin. It has a rich nutritional profile and can be baked and seasoned easily.
Pork Rinds vs. Chicken Skin
Both pork rinds and chicken skin are made from the skin of an animal and can be consumed in the Carnivore Diet, but they have many differences, as shown in the table below.
So, pork rinds are portable and have a longer shelf life. Bacon has more fat and macronutrients, but decays sooner. Chicken skin is also high in fat, but has lower protein and needs cooking.
[cta-meal-plan]
Summary
Now that we have answered “What are pork rinds?” and whether they are Carnivore-friendly, we have learned that they are crunchy, satisfying, and packed with protein and collagen, making them a better choice than chips or other high-carb snacks.
However, they should not be mistaken for a primary food source. They lack key nutrients found in fresh meat, and some brands contain unhealthy seed oils or additives.
If we do careful portion control and use them as a snack, we can increase our fat and protein intake and actually boost ketosis.
Here are answers to the most frequently asked questions about pork rinds, and learn more details about the question “What are pork rinds?”.
Are Pork Rinds Just Skin?
Yes, pork rinds are made from pig skin, usually fried or baked until crispy.
Are Pork Rinds Healthy?
Generally yes. They are high in protein and collagen and low in carbs, but usually high in sodium and sometimes fried in seed oils. So, avoid overeating them.
Are Pork Rinds Healthier than Potato Chips?
Generally yes, especially for those on a low-carb or Carnivore Diet because they are higher in protein and have minimal carbs, unlike potato chips.
Are Pork Rinds the Same as Crackling?
Yes, but crackling includes skin and some fat, making it denser and crunchier, while pork rinds are lighter and puffier.
What Are Pork Rinds Made of?
Pork rinds are made from the skin of pigs, which is fried or roasted to get crispy. Plain pork rinds are only pig skin and salt, while flavored pork rinds include spices, sugar, or artificial flavorings.
Are Pork Rinds Meat?
No, meat is the flesh or muscle tissue of an animal. But pork rinds are made from pork skins and do not contain any muscle tissue.
What Is a Pork Pind?
A pork rind is fried or baked pig skin, also known as chicharrones or cracklings.
Can You Eat Pork Rinds on the Carnivore Diet?
Yes, if they are plain and cooked in animal fat. Avoid flavored or seed oil-fried versions.
Do Pork Rinds Break Ketosis?
No, plain pork rinds are very low in carbohydrates and will not break ketosis.
Every week your favorite Carnivore doctors like Dr Chaffee, Dr Baker, Dr Bright join us LIVE to answer your medical questions and our coaches will help you lose weight and heal inflammation fast.
The Primal is your ultimate resource for the ketogenic diet—helping you lose weight, heal chronic disease, and take back your health, all for free!
Founded by Rina Ahluwalia, a health expert with 20+ years of experience and host of The Primal Podcast (on YouTube, Spotify & Apple Podcasts), we bring you weekly in depth conversations with board-certified doctors on topics like insulin resistance, cancer prevention, heart disease, and more.
Everything we share is backed by research and published on The Primal Lab, with references, books, tools, and easy-to-follow guides. Plus, you’ll find thousands of free articles, blog posts, recipes, and troubleshooting tips at ThePrimal.com to help you succeed on Carnivore and Keto. 👉 Subscribe to The Primal Podcast on YouTube or join our mailing list using the below form for the latest health insights—straight to your inbox!
