Yes, pork rinds are keto-friendly and frequently utilized in low-carb diets by individuals.
However, it is easy to be deceived by the belief that this lowly meal for snacks is harmful. Although they are crisp like chips (and are usually available in the same food store shop), pork rinds have few similar characteristics.
You can’t skip these things if you are interested in keto:
Indeed, the unsweetened pork rinds are one of the few zero-carb snacks in the ketogenic diet that you can eat. Moreover, cereal, tortilla chips, breadcrumbs and gluten-free browning may be substituted by keto (for fried chicken, onion rings, and more).
Let us examine the following subjects in further detail to discover how and why pork rinds are good for keto (as well as how to replace them with pork-free alternatives).
Table of Contents
What Are Pork Rinds?
“Pork Rind” is technically a culinary word for a pig’s skin. The fried crispy delicacy, which looks more like pounded rice cracker than pigskin, is nonetheless more often mentioned.
You may also find numerous variants in pork rinds everywhere and several names for fried pork skin (such as pork scratchings and pork cracklings).
We shall refer to the phrase ‘pork rinds’ for the sake of this essay, which includes the fried cruciferous snack made up solely of two ingredients: pork and salt.
Pork Rind Nutrition: Protein Content, Carb and Fat
Although the pork rinds’ nutritional breakdown may vary based on the brand, they are typically very comparable.
A one-cup (30g) serving of simple pork rinds, as stated in the USDA, contains:
- Calories: 163
- Protein: 18.4 g
- Fat: 9.4 g
- Net Carbs: 0 g
- Fiber: 0 g
- Carbohydrate: 0 g
This, in all, is tied to the equivalent of 0 percent carbohydrates, ~45 percent protein and ~52 percent fat. Scroll down to the “what to purchase” section, if you are wondering about BBQ nutrition information, spicy pork or other flavored pork rinds).
Why do pork rinds become keto-friendly?
As a null-carb meal, pork rinds complement the keto diet perfectly (especially when you learn how to use them as a replacement for high-carb breadcrumbs, cereal, and flour).
But it is vital to bear in mind how much you eat, just like everything you eat. As pork rinds have a very high protein and calorie content, they can be over-eated to the point of being stored as fat with excess protein.
That said, you will find it more likely to fill you so that it is difficult to overdrive. This, in fact, is one of the numerous advantages of pork rinds.
Are Pork Rinds Healthy? A Benefits Keto Snack
The pork rinds sound like an unhygernal snack, because they are composed of fried pig skin. They are nonetheless considerably more healthy in the snack aisle than anything else. This is because they bring us the three scientific advantages:
Packed with protein: Enough protein is the major reason why muscle weight is preserved and desires curbed. This enables us over time to lose more fat and look slimmer without always fighting hunger torment.
Filled with healthy fats: The majority of the fat that is included in pig rinds is oleic acid, which is the monounsaturated fat in olive oil or avocados that promotes health.
A natural source of collagen: In the past several years, collagen powder has erupted on the supplemental market, bringing us a plethora of scientific advantages. However, the fact that you may all benefit from consuming pork rinds, chicken skin or gelatinous bone broth is not what these supplementing businesses will say to you.
All in all, these are among of the healthiest keto snacks you can get as long as you don’t over-indulge in pork rinds.
Even though you’re not on keto, pork rinds are far better than other ordinary munchies (like potato chips, cheese puffs, pretzels, and candies). It may also be used for breadcrumbs, breading and all-purpose flour as a healthier alternative.
The Best Uses For Pork Rinds
Pork rinds frequently find themselves in keto recipes which make high-carb faves keto friendly classics.
Here are some of the most popular uses of this keto component to give you a better sense of their versatility:
Breading: Breading on onion rings, mozzarella sticks, chicken tenderers, Chinese-starred chicken meals, and even parmesan chicken may be done using low carbohydration meal and ground pork rinds rather than carbohydrate meal.
Gluten-free flour substitute: Also, ground pork rinds for glutenless bread, buns and pancakes are utilized as part of a keto-friendly meal mix. Actually, this is precisely what we have done with our low-carb pancakes and savory pork pancakes.
Breadcrumbs: Just smash your pork rinds and use them as a chip replacement (perfect for keto meatballs). Or you may melt combined to make a wonderful breading with additional keto ingredients.
Crunchy topping: If you want to add additional fat to your dish, taste and crunch, just smash some pork rinds and add to your meal (perfect for keto casseroles).
Keto cereal: Pork rinds may also be turned into a cereal that is rich with low carbohydrates and protein. See our salted cereal caramel recipe in the next section to discover how.
Keto-friendly nachos and crackers: Miss your favorite dip with chips? Instead try to have pork rinds. (Take care only that your dip is also easy to use.)
Microwave popcorn replacement: Skip the carbohydrates and search for pork rinds that can be microwaveled. You may never want popcorn again with the additional crunch and taste they give.
A ready-to-eat keto snack: Pork rinds are a widespread alternative you may often encounter on your way. As always, check the label thrice to confirm that the food that promotes ketosis is zero-carb.
What Pork Rinds to Buy for Keto (and What to Look Out For)
A straight, unflavored kind will be the greatest pork rinds for food (regardless of the brand). They should only contain pork and salt to guarantee that they have no carbohydrates.
Utz Pork Rinds and Mac’s Original Pork Skins are the cheapest, most widespread zero-carb pork rinds. These are generally available online in Walmart, Target, your local food shop.
Look for the brand 4505 or Epic instead to find a higher grade pork product derived from pasture animals. They are more expensive and difficult to get, but for humans, animals and the environment they are a healthier alternative.
Make sure you check the label on the ingredients carefully when you choose pork rinds. Most tastes — including pork buffalo, spicy and pork rinds — are supplemented with sugar or maltodextrin (a common source of hidden carbs).
However they typically say that they have 0 carbohydrates per serving. How can that be?
Become a product with zero grams of carbon, as long as it includes less than 0.5 g of carbohydrates per serving by food makers, as a consequence of the nutrition labeling rules.
This means it is prudent to presume that your pork rind includes almost 0.5 grams of net carbide per serving rather than none, assuming there is a sugar/maltodextrin on the input list.
(Side note: Epic is the only brand that has no additional sugar or maltodextrin in its pork rinds to prevent sugar completely.)
How Many Pork Rinds Can You Have On Keto?
As discussed before, pork rinds can over-feed so that your chain advancement can be impaired. We must work out how much of every macronutrient (i.e., fat, protein and carbohydrates) you should try to consume every day to know what is too much for you.
The two easiest ways are by:
- Connect your information to our calculator and track your meals and snacks.
- With our Keto meal planning tool, your meals may be tailored automatically to your food tastes and objectives.
Usually you’ll figure out how many portions of pork rinds that you can put in your keto food without slowing down your progress when you know what your macronutrient demands are and how much they consume.
Chips and pork-free breadcrumbs are keto-friendly substitutes
There are numerous pork rind alternatives that you may use for keto if you choose to avoid pig items for whatever reason.
Fried chicken skins: These are the most closely related to pork rinds, but should only be used as substitutes for keto chips.
Keto crackers and tortilla chips: A fantastic tool for use with high-carbon chips and pork rinds. See the following recipes to create them yourself: Chips of Keto Tortilla, Crackers of Pesto Keto and Low Chia Seed.
Cheese crisps: You may use it as a substitute for the chip or mix it with breadcrumbs or breading. Feel free to collect a bag from your favorite cheese crisps or use this recipe for it.
Almond meal: The slightly grated texture of almond meal makes it the ideal substitute for pork rinds.
Dry grated parmesan and almond meal breading: Alternatively, you may prepare a fast keto-friendly breading if you don’t follow a recipe by combining half-dry parmesan with half-mandy meal.
Vegetarian keto cereal: Please skip the pork rind cereal, and instead have breakfast vegetarian-friendly cereal.
Key Takeaways: Pork Rinds and Your Keto Diet
Pork rinds are among the greatest meals in the world. They are not only carbon-zero, but also flexible and packaged with healthy fats, protein and collagen in low carbon recipes. Find more snacks for keto.
Whether it’s eaten or used as a substitute for breadcrumbs, breads, flour, cereal or chips, your keto diet is flavored, textured and structured by pork rinds.
However, it is important to know how much fat, protein and carbohydrates you need to get the outcomes you want, just like anything you consume.
Our keto meal planning tool is the best method to make sure you’re on the correct track. It gives you an eating plan tailored to your objectives and tastes, so everything you have to do is to cook your food and enjoy it.