How Many Calories in Pork Rinds? Nutrition Facts & Macros
A serving of pork rinds (28 g) has 152 calories
Protein 17.2g · Carbs 0g · Fat 8.8g
Pork rinds are deep-fried or roasted pork skin — crispy, airy, and surprisingly high in protein at 61.3 g per 100 g, making them one of the highest-protein snacks available. They contain absolutely zero carbs, zero sugar, and zero fiber, which makes them a popular chip substitute on keto and low-carb diets. Be aware of the very high sodium content (1,820 mg per 100 g). The protein is primarily collagen-based, meaning it lacks essential amino acids like tryptophan and is not a complete protein. Pork rinds contain only about 2% water.
2276 kJ · per 100g · Water: 1.81 g
Calorie Calculator: Pork Rinds
28 g Pork Rinds contains 152 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 serving (28 g) | 152 kcal | 17.2g | 0g | 8.8g |
| 1 small bag (14 g) | 76 kcal | 8.6g | 0g | 4.4g |
| 100 grams | 544 kcal | 61.3g | 0g | 31.3g |
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Pork Rinds — Nutrition Facts
| Pork Rinds | per 100g |
|---|---|
| Calories | 544 kcal |
| Protein | 61.3 g |
| Fat | 31.3 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 1820 mg |
| Potassium | 127 mg |
| Magnesium | 11 mg |
| Phosphorus | 85 mg |
| Vitamin C | 0.5 mg |
| Vitamin B6 | 0.023 mg |
| Folate | 0 mcg |
| Manganese | 0.069 mg |
| Water | 1.81 g |
Source: USDA FoodData Central (FDC ID: 167961) · Data verified April 2026
Variations
Plain (unseasoned)
544 kcal per 100g — the baseline. Plain fried pork skins with 0g carbs, 61.3g protein, 31.3g fat. The purest form with no added seasonings.
BBQ flavored
~540 kcal per 100g — BBQ seasoning adds about 2g carbs per 100g from sugar and spice coatings. Fat and protein remain similar. Check labels — some brands add more sugar than others. Still very low-carb compared to any chip.
Microwave pork rinds
~580 kcal per 100g — microwave pork rinds puff up more, resulting in a lighter texture but slightly higher fat per 100g from added oil. Still zero carbs. The puffier texture means you get more volume per gram, so a serving feels larger. Convenient but slightly more calorie-dense.
Dietary Perspectives
For Weight Loss
Very calorie-dense at 544 kcal per 100 g — a serving (28 g) has 152 kcal. The extremely high protein (61.3 g per 100 g) is misleading — it's collagen, not complete muscle-building protein (low in essential amino acids like tryptophan). Very high sodium (1,820 mg per 100 g) causes water retention. As a chip substitute, pork rinds are lower calorie than tortilla chips (497 kcal) with zero carbs. Eat mindfully — it's easy to finish a whole bag.
For Athletic Performance
The 61.3 g protein per 100 g is impressive on paper but is mostly collagen — incomplete protein lacking essential amino acids for muscle repair. Not a replacement for chicken, eggs, or whey. The zero carbs means no glycogen replenishment. Better as an occasional snack than a recovery food. The sodium (1,820 mg per 100 g) helps with electrolytes during endurance events.
For Keto
The ultimate keto snack — literally zero carbs, zero sugar, zero fiber. A serving (28 g) has 0 g carbs with 17.2 g protein and 8.8 g fat. Use as a chip substitute with guacamole, salsa, or cheese dip. Can also be crushed and used as a breading for fried chicken or fish — zero-carb breadcrumb replacement. Check flavored varieties — BBQ and other seasonings may add 1-3 g carbs. The high sodium (1,820 mg per 100 g) is actually beneficial on keto, where electrolyte needs increase.
Frequently Asked Questions
How many calories are in pork rinds?
A serving of pork rinds (28 g, about 9 pieces) contains approximately 152 calories. Per 100 g, pork rinds have 544 calories. The high calorie density comes from fat (31.3 g) and protein (61.3 g) — with almost no water (1.81 g), the nutrients are highly concentrated. Most of the calories come from protein (~45%) and fat (~52%).
How much protein is in pork rinds?
Pork rinds have an extraordinary 61.3 g of protein per 100 g — the highest of any common snack food. A serving (28 g) provides about 17.2 g of protein. However, this protein is almost entirely collagen, which is incomplete — it lacks essential amino acids like tryptophan and is low in others. It's not a substitute for complete protein sources like chicken, eggs, or whey.
Are pork rinds healthy?
Pork rinds are a mixed bag nutritionally. On the positive side: zero carbs, high protein, and no sugar. On the negative side: very high sodium (1,820 mg per 100 g — 79% of the daily limit), high saturated fat (11.4 g per 100 g), 95 mg cholesterol per 100 g, and the protein is collagen-based (not complete). In small portions as an occasional snack, they're fine. As a daily staple, the sodium and saturated fat are concerns.
Are pork rinds keto-friendly?
Pork rinds are one of the most keto-friendly snacks available — literally zero carbs, zero sugar, zero fiber. A serving (28 g) has 0 g net carbs with 17.2 g protein and 8.8 g fat. They work perfectly as a chip substitute with guacamole, salsa, or cheese dip. Crushed pork rinds also serve as a zero-carb breading for fried chicken or fish. Check flavored varieties — BBQ and other seasonings may add 1-3 g carbs.
Do pork rinds have carbs?
No — plain pork rinds have exactly 0 g of carbs, 0 g of sugar, and 0 g of fiber per 100 g. This makes them one of the very few truly zero-carb snack foods. However, flavored varieties (BBQ, spicy, etc.) typically add 1-3 g of carbs per serving from seasonings and coatings. Always check the label if you're tracking carbs strictly.
Pork rinds vs chips — which is better for keto?
Pork rinds are far better for keto than any chip. Tortilla chips have 67.4 g carbs per 100 g — pork rinds have 0 g. Potato chips have about 50 g carbs per 100 g. Pork rinds also have more protein (61.3 g vs 6.6 g for tortilla chips). The trade-off is higher sodium (1,820 mg vs 780 mg) and the fact that pork rind protein is collagen, not complete protein.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pork Rinds | 544 | 61.3g | 0g | 31.3g |
| Tortilla Chips | 497 | 6.62g | 67.4g | 22.3g |
| Beef Jerky | 410 | 33.2g | 11g | 25.6g |
| Pretzels (Salted) | 384 | 10g | 80.4g | 2.93g |
| Bacon | 468 | 33.92g | 1.7g | 35.09g |
per 100g
Per 100 g, pork rinds have 544 kcal with 61.3 g protein and 0 g carbs — far superior to tortilla chips (497 kcal, 6.6 g protein, 67.4 g carbs) for keto. Compared to beef jerky (410 kcal, 33.2 g protein, 11 g carbs), pork rinds have nearly double the protein and zero carbs, but the protein is collagen-based.
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