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Pork rinds are savory, crunchy snacks produced from deep-frying pigskin. They are most commonly found in the Southern States of the USA, and are known in various countries across globally, like Mexico.

Pork rinds have emerged as the most popular snacks in the U.S, where they have been sold for over 20 years. People who follow a ketogenic diet that emphasizes on low carbs food are greatly favored by these pork rinds as their substitute for pretzels and potato chips. Pork rinds have proteins and fats with great biological significance. This blog will discuss pork rinks in detail.

The Method of Production

During pork processing, the pork skin – edible byproduct produced is frozen and then sold to the companies that make pork rinds in large quantities. In the company, the skins are boiled to eliminate fat and soften the products. Any additional fats are removed on cooling from under the skin. Thus, the only remaining skin is used for the production of rinds. After that, the skin is sliced into strips and subjected to a low temperature which dehydrates them until they become brittle, browned, and dried. This usually takes overnight or many hours based on the equipment used in dehydration. Eventually, the deep-frying is done on dried pork skin at a greater temperature, approximately 204oC, until it is crispy and puffy.

Nutrition Content

A 0.5 ounce or 14 grams serving only pork rinds plain have 9g of protein, 0 grams of carbs, 7% of the daily value (DV) or 5g of fat, 0g of fiber, 80 calories, 0g of sugar, 6% of DV or 20mg of cholesterol, 11% of DV or 270mg of sodium. They do not produce sufficient minerals and vitamins. Pork rinds do not contain carbohydrates. They are rich in proteins and fats, which makes them desirable and popular to people who follow low carbs diets like paleo, ketogenic, or Atkins diets.

Cardiologist Robert Atkins developed the Atkins diet in the year 1960s. It is known as a high-fat and high-protein diet that strictly limits carbohydrates. The ketogenic diet stresses foods rich in fats, with approximately 60-80 percent of calories produced from fats. It offers certain protein and lower than fifty grams of carbohydrates per day. The name of the diet originates from ketosis, which occurs when the body burns fat to produce energy in lieu of glucose.

The paleo (Paleolithic) diet depends on meals same as those consumed by prehistoric people who used to be gatherers and hunters. Although junk foods do not belong to an authentic Paleolithic diet, certain diet followers reveal that pork rinds qualify as Paleolithic-friendly snacks. These fresh pork skins are cut into smaller parts, slow-cooked or boiled, drained then deep-fried to make them puffed up.

Health Safety

Consumption of excessively processed diets might contribute to health challenges, particularly in case they are rich in calories, sodium, or having both, which occurs in pork rinds. Both sweet and salty snack foods are regarded as ultra-processed dishes implying that they are manufactured in the industry, ready for consumption, and usually rich in sugar, fat, and salt. Research conducted with 16000 participants demonstrated that the people who consumed the highest calories from the extremely processed foods showed greater abdominal fat and body mass indices (BMIs). Excessive storage of fat around the abdominal parts, visceral fat, is associated with insulin resistance. For people living with this condition, the body malfunctions in response to the hormone insulin. This might cause the blood sugar levels and insulin to rise and finally contribute to heart disease and diabetes.

Consuming a sodium-rich diet can elevate blood pressure, which might result in stroke, heart disease, and kidney issues. Studies on blood pressure inhibition following 3,000 adults and above for approximately 20 years concluded that people who preferred sodium-rich foods carried the highest chances of death from every cause. Pork rinds contain fats where half of which are saturated. This might lead to contracting heart disease because it hikes the cholesterol amounts in the body. Also, not every saturated fat causes the same impact on the body. The two major varieties of saturated fat found in pork rinds are palmitic and stearic acid. Research on stearic acid showed that it had neutral effects on cholesterol amounts. Nonetheless, palmitic acid might elevate cholesterol based on the total diet.


In case there is need to incorporate pork rings in the diet, it is advisable to consume them in the right amount. In lieu of taking them from the bag, you may try utilizing them as a salad, bacon-like topping on roasted vegetables. This way, individuals can appreciate their taste but maintain sodium consumption and calorie on the low. When buying pork rinds, the person is advised to make a comparison between the brands. Just check the one that is void of artificial colors and flavors and low in sodium. Therefore, it is important in case the consumption of this food is enough, they also add some calories to the diet. Mostly, pork rinds are produced from pigs’ skins elevated extensively on conventional pig fields. Whenever there is a concern about the practices used in pig farming, please search for the brands they are manufactured from, pasture-raised and organic pigs.


Pork rinds are generally carb-free, protein-rich snacks produced from pigskin that has undergone boiling and frying. They contain an average amount of calories and are rich in saturated fat that is unhealthy. In addition, this food offers almost half the quantity of sodium required in the body per day. In case an individual is interested in consuming pork rinds, always check for the brands void of manmade ingredients and have low sodium. Furthermore, for the case with every processed food, there should be a moderate consumption to avoid experiencing the negative side effects. It is rich in some vital nutrients therefore, people should subscribe to it.

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Ieva Kubiliute is a psychologist and a sex and relationships advisor and a freelance writer. She's also a consultant to several health and wellness brands. While Ieva specialises in covering wellness topics ranging from fitness and nutrition, to mental wellbeing, sex and relationships and health conditions, she has written across a diverse range of lifestyle topics, including beauty and travel. Career highlights so far include: luxury spa-hopping in Spain and joining an £18k-a-year London gym. Someone’s got to do it! When she’s not typing away at her desk—or interviewing experts and case studies, Ieva winds down with yoga, a good movie and great skincare (affordable of course, there’s little she doesn’t know about budget beauty). Things that bring her endless joy: digital detoxes, oat milk lattes and long country walks (and sometimes jogs).

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