Snacks, pork skins, plain
FDC 167961oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 30 · -14 vs Snacks medianPork skins land at 30 of 100, a Low band overall, but rank 49 of 60 in Snacks thanks almost entirely to an outsized 123% DV of protein per serving, easily the standout figure in this category.
Fried until crisp, they are eaten straight from the bag or crushed as a low-carb coating for chicken or fish, and a 28g ounce serving carries none of the carbohydrate or sugar found in most snack foods. They are high in sodium at 1820 mg per 100 g and high in saturated fat at 11.4 g per 100 g, figures worth planning around for the rest of the day.
See how this score is calculated, build a plate around snacks, pork skins, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 544 kcal | 27% |
| Total fat | 31 g | 40% |
| Saturated fat | 11 g | 57% |
| Cholesterol | 95 mg | 32% |
| Sodium | 1820 mg | 79% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 61 g | 123% |
| Potassium | 127 mg | 3% |
| Calcium | 30 mg | 2% |
| Iron | 0.88 mg | 5% |
| Magnesium | 11 mg | 3% |
| Vitamin C | 0.5 mg | 1% |
| Vitamin A | 12 µg | 1% |
| Vitamin E | 0.53 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 152 kcal | 8% |
| Total fat | 8.8 g | 11% |
| Saturated fat | 3.2 g | 16% |
| Cholesterol | 27 mg | 9% |
| Sodium | 510 mg | 22% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 17 g | 34% |
| Potassium | 36 mg | 1% |
| Calcium | 8.4 mg | 1% |
| Iron | 0.25 mg | 1% |
| Magnesium | 3.1 mg | 1% |
| Vitamin C | 0.14 mg | 0% |
| Vitamin A | 3.4 µg | 0% |
| Vitamin E | 0.15 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 167961Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the snacks median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Snacks, corn cakesDensity 30 vs 30Snacks, yucca (cassava) chips, saltedDensity 32 vs 30Snacks, granola bars, hard, plainDensity 35 vs 30Original analysis by NutriVerdict
In the kitchen and how to use it
Plain pork skins, also called pork rinds or chicharrones, are pork skin that has been rendered, dried, and then fried or puffed until it turns light, brittle, and full of air pockets with an audible crunch. They are eaten straight from the bag as a snack, crushed and used as a coating for fried chicken or fish in place of breadcrumbs, or crumbled over chili, salads, or nachos for texture. Their flavor is mostly savory and porky rather than sweet, since plain versions carry no coating beyond salt.
Choose a bag that feels light and crisp through the packaging, avoiding any that feel soft or leathery, and once opened reseal it tightly or transfer the rinds to an airtight container to keep them from going stale and chewy. A one-ounce, 28 gram serving is calorie-dense at 544 calories per 100 grams and very high in protein, 61.3 grams per 100 grams, which is 123 percent DV, with zero carbohydrate and zero sugar, making it an unusual snack to reach for when the goal is protein without any starch. The tradeoff is sodium, 1820 milligrams per 100 grams, so a small handful rather than the whole bag keeps that number in check.
Frequently asked questions about snacks, pork skins
How many calories are in plain pork skins?
Plain pork skins have 544 calories per 100 grams, with a one-ounce serving providing a portion of that.
Are pork skins a good source of protein?
Yes, at 61.3 grams of protein per 100 grams, they provide 123 percent DV, an unusually high concentration for a snack food.
What do pork skins pair well with?
They are eaten plain as a crunchy snack, crushed as a coating for fried chicken, or crumbled over chili and salads.