Are Pork Rinds (Chicharrones) Healthy? A nutrition breakdown of pork rinds.

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Pork rinds, or chicharrones, are a low-carb, high-protein snack option. These crispy pork skins are fried for a crunchy, salty bite.

They’re popular in Latin America, but they’ve recently gained ground in the broader population thanks to low-carb diets like the keto diet. 

The terms ‘pork rinds’ and ‘chicharrones’ are often used interchangeably, but pork rinds are typically made with just pork skin, while chicharrones may also have some meat or fat. Either way, their overall nutrition tends to be similar. 

Keep reading to learn the nutritional value, health benefits, and potential health drawbacks of pork rinds.

Pork Rinds Nutritional Value

According to the USDA, one cup (30 grams) of pork rinds has the following nutrition profile:

  • Protein: 18 grams (g)

  • Fat: 9 g

  • Saturated fat: 3.4 g, or 17% of the daily value (DV)

  • Carbs: 0 g

  • Fiber: 0 g

  • Sodium: 545 milligrams (mg), or 24% of the DV

  • Vitamin B12: 0.2 micrograms (mcg), or 8% of the DV

  • Choline: 49 mg, or 9% of the DV

  • Selenium: 12.3 mcg, or 22% of the DV

Pork rinds are primarily rich in protein. They’re complete sources of protein, meaning they contain all nine essential amino acids that our bodies can’t make on their own. 

Since pork rinds are fried, they’re also high in fat, especially saturated fat. This kind can raise cholesterol, so the Dietary Guidelines for Americans suggest limiting saturated fat to no more than 10% of your daily calorie intake.

Health Benefits of Pork Rinds

Rich in Protein

Unlike other crunchy snacks that tend to be high in carbs and low in protein, pork rinds are free from carbs and high in protein. Just one cup has 18 grams of protein! 

What’s more, they’re a complete protein with all nine essential amino acids our bodies can’t make on their own.

Protein is the building block of bones, muscles, cartilage, skin, blood, enzymes, hormones, and vitamins, per the USDA. Eating enough protein also helps you feel full and satisfied, per a 2017 study in Food Hydrocolloids

Plus, protein doesn’t spike blood sugars like carbs can, so it’s especially beneficial to include it in snacks if you’re trying to manage blood sugars.

Source of Collagen

Since pork rinds are made from pork skin, they’re a great source of collagen—the most abundant protein in the human body. Collagen forms connective tissue, per StatPearls, so it’s especially prevalent in the skin and tendons. 

Collagen supplements have exploded in popularity in recent years, but you can also boost your collagen intake from foods like pork rinds.

Contain Many Vitamins and Minerals

Pork rinds are also rich in selenium. This mineral supports thyroid health, reproduction, DNA production, and immune health, per the NIH

They also contain a decent amount of choline and vitamin B12. Choline supports brain health, per the NIH, and most Americans don’t eat enough of it. Vitamin B12 is important for maintaining healthy blood and nerve cells, per the NIH

Pork rinds also provide smaller amounts of other vitamins and minerals like potassium, phosphorus, and zinc, per the USDA.

Source of Heart-Healthy Fats

Most fatty foods have a combination of heart-healthy (unsaturated) and saturated fats, and pork rinds are no exception. Each cup has 9 grams of fat, and 5.6 grams are heart-healthy unsaturated fats. 

That said, pork rinds are also pretty high in saturated fat, which we’ll get to next.

Potential Health Drawbacks of Pork Rinds

Pork rinds are high in saturated fat and sodium—two nutrients Americans tend to overconsume. 

Why does this matter? Well, eating too much saturated fat can raise LDL cholesterol—the “bad” kind of cholesterol. Eating too much sodium is linked with high blood pressure.

High cholesterol and high blood pressure are two key risk factors for heart disease, per the CDC. So a heart-healthy diet limits saturated fat and sodium while incorporating plenty of plant foods rich in fiber and antioxidants like fruits and veggies.

That’s not to say that you can’t still enjoy chicharrones. All foods can absolutely fit in an overall healthy diet! 

If you’re trying to manage or prevent high cholesterol or high blood pressure, you may want to be mindful of how often you eat chicharrones and whether there are a lot of other foods in your diet high in sodium and saturated fat.

Incorporating Pork Rinds to Promote Your Health

Since pork rinds are high in saturated fat and sodium, you may want to eat them in moderation if you have heart issues like high cholesterol or high blood pressure. That said, you can still enjoy them as a part of an overall healthy diet!

To enhance the nutrition of pork rinds, consider adding a source of fiber like salsa, avocado, or fruits. You can dip them in salsa or guacamole as a snack, or have some fruit on the side.

For a meal, pair chicharrones with rice and beans. The beans contribute lots of fiber and the rice provides carbs to make a well-rounded meal. 

You can also add them to tacos. Add fiber through corn tortillas, salsas, and veggies.

Final Thoughts

Pork rinds are a high-protein, low-carb snack that’s especially popular in Latin America. When they have meat or fat, they’re often called chicharrones and they’re more typically included in meals.

Pork rinds can fit into an overall healthy diet, but be mindful of how often you eat them if you have high cholesterol or high blood pressure because they’re high in saturated fat and sodium. 

For a well-rounded meal or snack, pair pork rinds with fiber-rich foods like avocado, beans, and veggies.

For education on how to ADD nutrition to your favorite Latine cultural dishes, make peace with food, and focus on your health without dieting, join our nutrition library for just $27/month.

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