How Much Protein is in Pork Rinds?

Pork rinds, also known as chicharrones, are a popular crunchy snack made from fried pork skin. But besides being tasty and low in carbs, pork rinds are also a good source of protein. So just how much protein is in pork rinds? Let’s take a closer look.

What are Pork Rinds?

Pork rinds are made by slicing pork skin into pieces, boiling them to shrink the size, and then deep frying them until puffed and crispy. The frying renders out most of the fat, leaving behind the crunchy pork skin that we know as pork rinds.

Pork rinds have been eaten for centuries in many parts of the world. In Mexico and Central/South America, they are known as chicharrones. They are also popular in Thailand, where they are called kaeb moo.

In recent years, pork rinds have surged in popularity in the United States. This is likely due to the rise of low-carb diets like keto and Paleo, which emphasize high protein and low carbs. Because they contain zero carbs, pork rinds make the perfect keto or Paleo snack.

Nutrition Facts of Pork Rinds

A 1 ounce (28 gram) serving of plain pork rinds contains

• Calories: 150
• Protein: 15 grams
• Fat: 12 grams
• Carbs: 0 grams
• Fiber: 0 grams

So in just a single serving, pork rinds provide 15 grams of protein, which is about 30% of the recommended daily intake for most adults Plus with zero carbs and all that satisfying crunch, it’s easy to see why pork rinds are popular with followers of low-carb diets

However, there are some downsides to be aware of too. Pork rinds are high in sodium, with a 1 ounce serving containing around 380 mg. They are also high in saturated fat. So moderation is key when enjoying this tasty, protein-packed snack.

Comparing Pork Rinds to Other Protein Sources

How does the protein in pork rinds compare to other high protein foods?

• Beef jerky – 1 ounce contains 9 grams of protein
• Peanuts – 1 ounce contains 7 grams of protein
• Almonds – 1 ounce contains 6 grams of protein
• Chicken breast – 1 ounce contains 8 grams of protein
• Cottage cheese – 1/2 cup contains 15 grams of protein
• Lentils – 1/2 cup contains 9 grams of protein
• Black beans – 1/2 cup contains 7 grams of protein

As you can see pork rinds contain a similar amount of protein per ounce as beef jerky and more than many other protein-rich plant and animal foods. The protein content of pork rinds is quite impressive for such a small snack food.

Why Pork Rinds are High in Protein

There are two main reasons why pork rinds provide so much protein:

1. Made from protein-rich pork skin – Pork skin is almost pure collagen protein, so when it’s fried into pork rinds, the finished product is very high in protein.

2. Fat is rendered out during frying – Frying the pork skin squeezes out most of the fat, concentrating the protein that remains. This process renders pork rinds very low in fat and carbs but packed with protein.

So the starting material (pork skin) is high in protein, and then the frying process further concentrates that protein while removing most of the fat. This makes pork rinds an extra-lean, protein-packed snack.

Choosing the Best Brand for High Protein

When selecting pork rinds for protein content, look for:

• Plain, unseasoned varieties – avoid flavors or coatings that add carbs and fat
• Made only from pork skin, salt, and oil – no fillers or extra ingredients
• Short ingredient list – the fewer, the better

Some good options that deliver lots of protein with minimal extras include Epic Pork Rinds, 4505 Chicharrones, and Mac’s Pork Rinds. Reading nutrition labels to compare protein content per serving is also advisable.

Including Pork Rinds in a High Protein Diet

Here are some tips for getting the most protein from pork rinds:

• Eat in moderation – 1 to 2 ounces provides enough protein without excess calories or sodium.
• Pair with dips or toppings for extra protein – guacamole, salsa, Greek yogurt dip.
• Use as breading for chicken tenders or oven-baked pork chops.
• Crumble on salads for a protein and texture boost.
• Choose microwave or air-fried varieties to cut down on fat.

Pork rinds can provide a good protein boost but shouldn’t be your only protein source. Get the rest from lean meats, dairy, eggs, fish, beans, lentils, nuts and seeds.

The Bottom Line

A 1 ounce serving of pork rinds contains about 15 grams of protein, which is a significant amount from such a small snack. Pound for pound, pork rinds provide a similar amount of protein as beef jerky and many other foods that are known for being high in protein.

So if you’re looking for a tasty keto-friendly way to increase your protein intake, pork rinds are a crunchy, carb-free option to consider. Just be mindful of portion sizes to avoid excess calories and sodium. Moderation is key to enjoying the many benefits of “the other white meat” in the form of pork rinds.