Are Pork Rinds Keto (Carbs in Pork Rinds and Low-Carb Keto Pork Rinds Recipes)
on Mar 23, 2023
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Are pork rinds keto? How many carbs are in pork rinds? Many people cannot resist crispy and delicious pork rinds, and they’re a popular snack option. In this post, you’ll find out if they’re healthy and whether you can eat them on the keto diet.
What Are Pork Rinds?
Pork rinds are dehydrated pork skins that are salty, deep-fried bits of meat that are cooked until puffy and crispy. They make for a savory snack, similar to a bacon-flavored chip. You can add pork rinds to different recipes or enjoy them as a salty snack to satisfy your craving.
Also known as pork cracklings, pork scratchings, or fried pig skin, pork rinds are found in many different cuisines around the world.
Are Pork Rinds Keto-Friendly?
With zero carbs, pork rinds are a keto-friendly snack to add to your diet. You can use them as a substitute for high-carb foods such as breadcrumbs, cereal, and flour.
Though they are carb-free, remember they are high in salt, calories, and protein. Excessive protein is converted and stored as fat. As with most foods, enjoy in moderation.
How Are Pork Rinds Made?
To make pork rinds, the skin is boiled to soften it. Once cooled, whatever fat hasn’t fallen off is scraped off, leaving only the outer skin.
Then the skin is cut into pieces and dehydrated at a very low temperature. Once browned and dried out, the rinds are ready. This process can take several hours.
To finish them off, the dried skins are deep fried at 400°F (204°C), until they become puffy and ultra crispy.
At this point, the rinds may be seasoned with salt, pepper, or other popular seasonings like barbecue, salt and vinegar, or cinnamon sugar.
Are Pork Rinds Healthy?
Since they are low in carbs, high in fat and high in protein, pork rinds are a ketogenic snack that won’t affect your diet. However, they are processed food that is high in sodium and saturated fat, which can raise cholesterol levels and increase blood pressure.
It’s best to eat pork rinds in moderation because while they are keto, they are not entirely healthy.
Health Benefits
Though they have some undesirable components like saturated fat and sodium, pork rinds do have some health benefits, too:
- They’re keto-friendly since they are high in fat and low in carbs.
- They are high in minerals like zinc and magnesium, as well as protein.
- They help keep you hydrated since they’re a natural source of sodium.
- They contain no sugar or starch, so they’re ideal for people with diabetes or prediabetes.
Health Concerns
As a highly processed food, they have lots of fat, sugar, and salt. They are high in calories and can increase weight gain and blood pressure. Too much fat and sodium can also lead to diabetes and heart disease.
How Many Net Carbs In Pork Rinds?
There are 0g of carbs in pork rinds, per the USDA.
How to Use Pork Rinds for Keto recipes:
Pork rinds are a better alternative to potato chips. They are lower in carbs and won’t kick your body out of ketosis. They add crunchy flavor to various meals, too. Here are some ways to use pork rinds:
- Pork rinds are a keto substitute for breadcrumbs. You can use them to coat meat, fish, or season veggies.
- You can crumble them over soups, stews, and salads for a crunchy, salty twist with added protein.
- Substitute carb-heavy tortillas with pork rinds for a savory nacho dish.
- Perfect filler or binder for meatloaf or meatballs.
- Substitute non-keto popcorn for salty pork rinds for a keto-friendly movie night snack.
Best Pork Rinds Brands
- UTZ Pork Rinds: These pork rinds are a great replacement for croutons. They work in salads, soups, stews, and more.
- Pork King Good Rinds: Carb-free, these tasty pork rinds are perfect for munching on straight out of the container.
- PORQ Artisanal Pork Rinds: These artisanal pork skins are ideal for adding protein and flavor to any meal or side dish.
- Epic Pork Rinds: With less fat than deep-friend variations, these pork rinds are baked and healthier.
- Field Trip Pork Rinds: Seasoned with exotic flavors, these pork rinds make a great snack or addition to any recipe. They also don’t contain any artificial ingredients.
Keto Pork Rinds Substitutes
In addition to pork rinds, here are some other keto-friendly substitutes you can also snack on:
- Cheese: Cheese is a great snack when you’re in a rush. High in protein and fat, this is a keto-friendly snack.
- Fried chicken skins: Similar to pork rinds, these make tasty keto chips.
- Zucchini chips: This is another great chip replacement. Remember they have high water content.
Pork Rinds Nutrition (Macros)
How Many Carbs In Pork Rinds?
There are 0g of carbs in pork rinds.
Fats
One cup of pork rinds (30g) has 9.4g of fat.
Protein
There are 18.4g of protein in one cup (30g) of crispy pork rinds.
Calories
One cup of pork rinds (30g) has 163 calories.
FAQ
How Many Pork Rinds Can I Eat on Keto?
Though they have zero carbs, pork rinds are also high in fat and sodium. If you are on a keto diet for weight loss, then you may want to limit your pork rind intake as this can help you gain weight.
Eat pork rinds in moderation. One to two servings per day is sufficient. One serving is about 14g or 11 pork rinds.
Are Pork Rinds Good For Losing Weight?
They are carb-free and keto-friendly. They make a great alternative to potato chips and popcorn.
Compared to those high-carb snacks, pork rinds are a better choice. However, they are still high in sodium and saturated fat. This can cause weight gain and increase blood pressure, too.
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How to Make Keto Pork Rinds
Ingredients
- 1 pound pork skin
- 1/2 teaspoon sea salt
- avocado oil, for frying
Instructions
- Line a baking sheet with parchment paper and preheat the oven to 300°F.
- Carefully remove any lard you can without cutting through the skin.
- Cut pork into 1-inch by 2-inch rectangular pieces.
- Place pork skins on the baking sheet, fat side-down, in a single layer. Season with salt.
- Bake until dried and crispy, about 1 to 2 hours.
- Remove pork rinds from the baking sheet and drain on paper towels. Eat them as is or allow them to cool and deep fry them for added flavor.
- Heat avocado oil in a dutch oven at 350°F (use a meat thermometer to check the temperature).
- Fry the rinds in small batches, being careful not to overcrowd the pot. Cook for 1 to 3 minutes until they begin to get puffy. Push them down into the oil if they begin to float. Remove when cooked well and place on a paper towel to drain. Repeat with remaining pork skins.
Nutrition
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
