How Much Protein is in Pork Rinds?

Pork rinds have become an increasingly popular snack in recent years. With their crunchy texture and salty, savory flavor, it’s easy to see why people are drawn to them. But are pork rinds a healthy snack option? Specifically how much protein do they contain? I did some research to find out.

What are Pork Rinds?

First, let’s cover the basics. Pork rinds, also known as pork skins or chicharrones, are made from the skin of a pig. To make them, the pig skin is cut into pieces, boiled or steamed, and then fried or baked until puffed and crispy. The end result is a light, crispy snack that’s curved in shape and resembles a potato chip.

Pork rinds have been eaten in many cultures for centuries. In Mexico, Central America, and South America, chicharrones are a popular street food and snack. They are also commonly eaten in parts of Asia, Spain, and Portugal. In the United States, pork rinds saw a surge in popularity in the 1970s with the rise of low-carb diets. They remain a beloved gas station and convenience store snack across much of the Southern and Midwestern US.

Nutritional Profile of Pork Rinds

So what exactly is in these curled porky snacks? Let’s take a look at the nutrition facts of a typical serving of plain pork rinds:

• Calories: 90 calories per 1 ounce serving
• Fat: 9 grams
• Protein: 6 grams
• Carbohydrates: 0 grams
• Fiber: 0 grams

The main things that stand out are the lack of carbs and the high amounts of fat and protein. The fat content comes from the pork skin itself, which is full of fat just like bacon. The protein comes from the meat/skin of the pig. The curing and frying process leaves behind essentially just fat and protein, with no carbs.

This nutritional profile is what makes pork rinds appealing for low-carb diets like the Atkins diet or keto. With no carbs, they can fit into extremely low-carb meal plans. The fat and protein also help provide feelings of fullness and satisfaction.

Amount of Protein in Pork Rinds

Now let’s focus specifically on the protein amounts.

A 1 ounce serving of plain pork rinds contains about 6 grams of protein This protein content remains fairly consistent across various brands,

To put that amount into perspective, here is how pork rinds’ protein content compares to other snack foods:

• Pork rinds: 6 grams of protein per 1 ounce
• Almonds: 6 grams per 1 ounce
• Peanuts: 7 grams per 1 ounce
• Cottage cheese: 15 grams per 1⁄2 cup
• Roast beef slices: 7 grams per 1 ounce
• Boiled egg: 6 grams per 1 large egg

As you can see, the amount of protein in pork rinds is fairly average and similar to other protein-rich snacks like almonds or peanuts. The protein is not as concentrated as in foods like cottage cheese or roast beef, but it’s still a decent amount from a small serving.

The 6 grams of protein in 1 ounce of pork rinds accounts for about 12% of the recommended daily value. So pork rinds can contribute a fair amount of your daily protein needs, though you’d need to eat more to meet your RDA.

Here is the protein content of pork rinds in some different serving sizes:

• 1 ounce of pork rinds: 6 grams of protein
• 1⁄2 cup of pork rinds: 12 grams of protein
• 1 cup of pork rinds: 24 grams of protein
• 1 bag (1.5 ounces) pork rinds: 9 grams of protein
• 3 cups pork rinds: 72 grams of protein

As you increase the serving size, you can get higher amounts of protein in the 20+ gram range from pork rinds. A large 3 cup portion would contain a whopping 72 grams of protein, providing 144% of your daily recommended protein intake.

Protein Quality of Pork Rinds

It’s not just the quantity of protein that matters – protein quality is also important. High quality proteins contain all the essential amino acids your body needs but cannot make on its own.

Pork is considered a high quality, complete protein source. The protein from the pork skin that makes up pork rinds retains its quality through the cooking process. So those 6 grams of protein per ounce come with all the essential amino acids required for muscle growth, tissue repair, and other vital bodily functions.

That gives pork rinds an edge over incomplete protein sources like beans or nuts. You can be assured that the protein from pork rinds has all the right amino acids your body needs. The only catch would be that you may need a larger portion to get the full spectrum compared to a more concentrated protein like meat or eggs.

Ways to Eat Pork Rinds for More Protein

If you’re looking to maximize your protein intake from pork rinds, here are some serving ideas:

• Crumble them on top of salads for extra protein and crunch
• Use crushed pork rinds instead of breadcrumbs to coat meat or fish before baking
• Top pork rinds with sliced deli meats and cheese as a protein-packed snack
• Sprinkle pork rinds on top of soups, stews, or chilis
• Use as croutons in a high protein chicken Caesar salad
• Mix with Greek yogurt and spices as a protein snack dip
• Make “nachos” by topping pork rinds with taco meat, cheese, etc.

With a little creativity, pork rinds can easily be incorporated into high protein meals and snacks. And they provide a nice crunchy texture contrast compared to softer protein sources.

Potential Drawbacks of Relying on Pork Rinds for Protein

While pork rinds can provide a decent protein boost, there are some potential drawbacks to consider if you start relying on them heavily:

• High in fat: Up to 80% of the calories in pork rinds come from fat. Eating large amounts could lead to excess saturated fat intake.

• High in sodium: Plain pork rinds contain around 200-400mg sodium per serving. Eating multiple servings could push sodium intake over recommended limits.

• Not nutrient dense: Pork rinds are not a great source of vitamins, minerals, or fiber. Don’t use as your sole protein source.

• Highly processed: As a processed snack food, they don’t align with a “whole foods” approach to eating.

Moderation and variety are key if making pork rinds a regular high protein snack. Balance them out by also eating whole food sources like eggs, lean meats, legumes, dairy, etc.

The Bottom Line

So how much protein is actually in pork rinds? A 1 ounce serving of plain pork rinds contains 6 grams of high quality, complete protein. This gives you about 12% of your recommended daily intake in a small snack-sized amount.

Pork rinds can be a tasty way to add extra protein into your diet and take advantage of their crunchy, savory appeal. Just be mindful of portion sizes and balance them out with other whole foods as part of an overall healthy diet. Don’t rely solely on pork rinds for your protein needs, but enjoy them as part of a balanced approach.