Are Pork Rinds Keto?

Last Updated on Feb 18, 2024 by HappyDieter

Are pork rinds keto? Are you following a keto or low-carb diet and looking for a satisfying crunchy snack? Look no further than pork rinds! Also known as pork scratchings or pork cracklings, these crispy treats are not only delicious but also compatible with your low-carb lifestyle.

Pork rinds are made from the fried or roasted skin of a pig, resulting in a flavorful and satisfying snack. But what makes them particularly appealing to those on a keto or low-carb diet is their carb-free nature. That’s right – pork rinds have zero carbs, which means you can enjoy their crunchy goodness without worrying about derailing your diet.

Key Takeaways:

  • Pork rinds are a popular crunchy snack for individuals on a keto or low-carb diet.
  • These crispy treats are made from the fried or roasted skin of a pig.
  • Pork rinds have zero carbs, making them a guilt-free snack option.
  • They are high in protein and unsaturated fats, making them a satisfying and nutritious choice.
  • Pork rinds can be incorporated into various recipes or enjoyed as a standalone snack.

The Nutritional Benefits of Pork Rinds

Pork rinds are not only carb-free but also packed with nutritional benefits. One serving of pork rinds contains 4.5 grams of fat, 0 grams of carbohydrates, 8 grams of protein, and 70 calories. They are a great source of protein, which is essential for muscle growth and curbing cravings. Additionally, pork rinds are high in healthy fats, such as oleic acid, which is found in olive oil and avocados. They also contain collagen protein, which supports healthy skin, hair, and nails.

pork rind nutrition

Nutrient Amount per Serving
Protein 8g
Fat 4.5g
Carbohydrates 0g
Calories 70

Incorporating Pork Rinds Into Your Keto Lifestyle

Looking to add some crunch and flavor to your keto meals? Look no further than pork rinds! These versatile snacks can be used in a variety of ways to enhance your keto lifestyle.

If you’re craving some breaded goodness without the carbs, crush up some pork rinds and use them as a breadcrumb substitute. They work perfectly in recipes like chicken nuggets or fried chicken, giving you that satisfying crunch without all the extra carbs.

Pork rinds also make a fantastic crunchy topping for casseroles, adding a burst of flavor and texture to your favorite low-carb dishes. And for those nacho cravings, swap out the tortilla chips for pork rinds to make a keto-friendly version of your favorite snack.

But remember, portion control is key. It’s easy to get carried away with these delicious snacks. Enjoy them in moderation to stay within your daily macros. And if pork rinds aren’t your thing, there are plenty of other keto-friendly options like cheese crisps or celery sticks to satisfy your cravings.


Q: Are pork rinds keto-friendly?

A: Yes, pork rinds are keto-friendly as they contain zero carbs and are high in protein and healthy fats.

Q: What are the nutritional benefits of pork rinds?

A: Pork rinds are a good source of protein, with 8 grams per serving, and are high in healthy fats such as oleic acid. They also contain collagen protein, which supports healthy skin, hair, and nails.

Q: How can I incorporate pork rinds into my keto lifestyle?

A: Pork rinds can be crushed and used as a breadcrumb substitute in recipes, used as a crunchy topping for casseroles, or even used as a keto-friendly substitute for tortilla chips in nachos. However, it’s important to practice portion control and be mindful of overeating. Alternative keto-friendly snacks include cheese crisps or celery sticks.