Keto Foods

Are Pork Rinds Keto and Actually Good for You?

By Bree

Last updated on March 20, 2021

Pork rinds are probably not the first thing that comes to mind when it comes to a typical snack option, but they’re a favorite among keto dieters because pork rinds are all protein and fat with zero carbs.

So are pork rinds keto? Are they healthy? The answers to those questions will be answered below.

What Makes Pork Rinds Such a Popular Choice for Low Carb Diets?

What exactly makes pork rinds a go-to snack for low carb dieters? Here are 5 reasons why:

Pork rinds are a calorie-dense snack that will leave you feeling satiated for hours afterwards.
They provide impressive amounts of both protein (61 grams per 100 gram serving) and dietary fat (31 grams per 100 gram serving).
Pork rinds contain absolutely no carbs whatsoever.
They’re quite versatile. You can enjoy snacking on pork rinds as is, or you can also use them as a low carb bread crumb substitute.
Pork rinds are great for satisfying snack cravings, as they offer quite a distinctive salty taste that many people find works great as an alternative for potato chips.

Are Pork Rinds Keto?

Pork rinds are a definite 100% keto-friendly food.

They are one of the classic keto snacks that has absolutely no carbs whatsoever. You’re getting nothing but an impressive amount of protein and saturated fat with pork rinds.

However, It’s important that you don’t accidentally eat too much of it because the high protein content (and the fact that pork rinds are so calorie-dense) can actually work against you depending on your nutritional requirements.

Since protein intake is calculated based on one’s bodyweight, lighter individuals will not be able to consume as much protein as heavier individuals, so such a high protein snack may not be ideal.

However, as long as you’re enjoying pork rinds in moderation and being mindful of your macros, they do indeed work wonders for keto dieters, especially when you’re using them as a zero carb replacement for typically high carb foods like breakfast cereal or potato chips.

Pork Rind Nutrition Facts

Here’s the approximate nutritional breakdown for a 100 gram serving size of pork rinds:

544 calories
31 grams dietary fat
61 grams protein
0 grams carbs
0 grams dietary fiber
0 grams sugar
95 mg cholesterol
1818 mg sodium
127 mg potassium

Keto-friendly Pork Rind Recipes

Pink Himalayan Sea Salt Oven-Baked Keto Pork Rinds

VIEW RECIPE

Health Benefits of Pork Rinds

On top of being ridiculously tasty, pork rinds does offer some health benefits. Here are the top 3 health benefits you can gain by incorporating pork rinds into your diet:

Protein packed snack. Pork rinds contain an incredibly high protein content, with even just a 100 gram serving size offering up a whopping 61 grams of protein. It’s essential to make sure that you’re eating the appropriate amount of protein on a daily basis, and having such a tasty protein packed snack like pork rinds on hand can make hitting your macros a breeze.
Helps reduce hunger. The combination of protein and saturated fat in pork rinds goes a long way towards increasing satiety, which may help to prevent binge eating and weight gain later on. Both fat and protein take longer to digest than carbs, meaning you’ll still be feeling full much longer than you would otherwise with a carb heavy snack like potato chips. (1)
May help with regulating hormones. The high saturated fat content in pork rinds, combined with a modest amount of dietary cholesterol, can be especially beneficial for regulating hormones in men. Both saturated fat and dietary cholesterol are essential building blocks for testosterone, which makes pork rinds particularly good for individuals interesting in all-natural methods of boosting their testosterone levels. (2)

Keto Pork Rind Alternatives

Here are a few of our favorite keto approved alternatives to pork rinds that you can use. Considering that pork rinds are commonly enjoyed as both a snack and as a crumb topping, we’ve picked options that should cover both of your bases: