Best Pork Rinds for Keto

Crunchy, savory, and delicious, pork rinds have become one of my go-to snack options since going keto. Why? Well, besides the fact that they taste incredible, they’re also ultra-low-carb, giving me a worry-free snack in a world filled with hidden sugars and other threats just waiting to knock me out of ketosis.

Of course, not all pork rinds are right for you if you’re following the ketogenic diet. In this post, I hunt through the choices available, from the bags hanging on the clip strip at your local convenience store to high-priced, specialty brands that you can only get in certain places to give you the best pork rinds for keto if you’re following a low-carb diet.

Ready? Let’s dig in!

What Are Pork Rinds?

Let’s start with the basics. What are pork rinds? If you’re like most people, the word “rind” brings to mind things like orange or lemon peels, or maybe the hardened skin of some types of cheese. There’s a bit of truth in there – pork rinds are made from the skin of a pig. You might also know them as pork cracklings. Of course, that automatically means they’re off the table if you’re vegetarian or vegan.

NOTE: Yes, it’s possible to follow a keto-friendly vegetarian or vegan diet, but traditional pork rinds will not work for you. If you’re vegetarian/vegan, consider PigOut plant-based pork rinds, Rico’s vegan pork rinds, or check out Trader Joe’s store-brand vegan pork rinds. Note that these are not necessarily keto-friendly, though. For instance, PigOut contains 12g of net carbs per serving, so you would need to make cuts elsewhere to enjoy this salty, crunchy snack.

How Do They Make Pork Rinds?

We’ll skip the whole butchering and skinning process and jump right to the part where they turn the pig’s skin into a delicious snack. The process isn’t particularly simple, which is why I didn’t provide you with a recipe to make your own pork rinds.  Most people opt to buy pork rinds, instead.

The first step is to boil the pig skin. Once that happens, the skin is pelletized (turned into smaller chunks). Those chunks are allowed to cool so that the fat solidifies before they are baked for several hours under low heat.

Finally, they’re fried in oil (peanut, vegetable, and canola are the primary options for manufacturers, although some may use olive oil). Once they’ve puffed up and become crunchy, they may be seasoned. Salt and pepper, hot sauce, onion powder, chili powder, and BBQ sauce are some of the more popular seasonings.

If you follow the keto diet, you may be wondering just how those seasonings will affect your body. The truth is that many of them contain hidden carbs, which makes it important to read the nutrition label on the back of the packaging.

Are Pork Rinds Keto?

Yes and no. Many brands make keto-friendly pork rinds, but as I mentioned above, that’s not the case for all of them. Some warning signs to look for that indicate a particular brand of pork rind is not keto-friendly include:

• The addition of sauces or other additives/flavorings that make them sweeter
• The use of sugars, starches, or fillers in the cooking process

Also, note that while pork rinds are keto, they aren’t necessarily a healthy snack when eaten in excess.

Why Consider Pork Rinds in the First Place?

Do you know what was one of the hardest things to give up when I first went keto? Potato chips. There’s just nothing quite as satisfying as a delicious, salty, crunchy potato chip, and I could eat half a bag without batting an eye. Yes, they were my kryptonite. I’d be willing to bet that just thinking about those savory, salty, classic snacks makes your own mouth water.

Potatoes are taboo on the keto diet, though. They’re nothing BUT carbs. Just looking at a potato chip feels like enough to kick me out of ketosis. So, where do I turn when I want that salty, crunchy, satisfying snack? Pork rinds!

Of course, it’s not just about finding a replacement for those potato chips. Pork rinds also bring a lot of other benefits to the body, including:

• Plenty of fat (an average of 5 grams per serving)
• Lots of protein (an average of 9 grams per serving)
• Relatively few calories per serving (an average of 80 calories per serving)
• No carbs (except additives like sugars found in sauces and seasonings)
• No sugars

With that being said, pork rinds contain no fiber, and they also pack a considerable amount of sodium and cholesterol, so you’ll want to enjoy these delicious, crunchy keto snacks in moderation. But that’s the rule we should all try to live by, right? Moderation in all things (including moderation at times!).

The Best Pork Rinds for Keto

A quick look at grocery stores will show you an incredible variety of different pork rinds and similar products. How do you separate the good from the bad? What really goes into making the best pork rinds for keto, anyway? I’ve got the lowdown. Below, I’ll walk you through the best brands of pork rinds for keto followers, including a breakdown of their nutrition.

Utz Pork Rinds

We’re going to kick off this list with what is probably the most iconic brand in the snack world, as well as the all-time favorite variety – plain pork rinds. Salty, crunchy, and delicious, these pork rinds contain zero carbs and zero sugars. They’re super airy, too, making for a light but satisfying snack that easily replaces potato chips, or whatever other non-keto snack you might be craving.

• Calories per serving: 80
• Total fat: 6g
• Saturated fat: 2g
• Trans fat: 0g
• Cholesterol: 15g
• Sodium: 210mg
• Total carbs: 0g
• Dietary fiber: 0g
• Protein: 8g

Based on the nutrition alone, Utz pork rinds seem like a great choice. However, there are a few things you need to consider, especially if you’re pressed for time and working with a budget, like me.

Good

• Utz pork rinds come in a resealable barrel (and how fun is that?!).
• They’re available in four unique flavors, including sea salt (if the original flavor isn’t right for you, and none of them contain carbs/sugars).
• They’re priced affordably, making it simple to include tasty snacks even on a tight budget.
• I love the amount of salt they include – it’s just right.
• Seriously, 0g net carb count.

The Bad

• I love the barrel, but it’s not exactly portable.
• While I think they’re perfectly flavored, they are a little greasier than other brands.

4505 Chicharrones Fried Pork Rinds

You might not be familiar with this particular brand, but rest assured that it does deserve the number spot on our best pork rinds for keto followers for quite a few reasons. My personal favorite flavor is the Classic Chili and Salt, but there are others to explore so you can find your own if you’re on a low carb diet. Here’s a look at the nutrition for this salt chicharrones snack:

• Calories: 80 calories per serving
• Fat: 6g
• Saturated fat: 2g
• Protein: 7g
• Cholesterol: 15mg
• Sodium: 200mg
• Total carbs: 0g
• Dietary fiber: 0g
• Sugars: 0g

Of course, like the other contenders on our list of the best pork rinds for keto dieters, there are both good and bad things about these snacks.

The Good

• Each bag contains multiple servings, so it’s easy to share with others.
• Made from pigs raised humanely and never given antibiotics.
• USDA-purple stamp certified
• Produced in small batches to maintain quality

The Bad

• These are even greasier than the Utz pork rinds.
• They’re a bit more expensive than some other pork rinds.

Pork King Good Pork Rinds

Coming in third on our list of the best pork rinds for keto followers, we’ve got Pork King Good Pork Rinds. This is another brand you might not have heard of, but they’re worth checking out. You’ll discover six different flavors, including pink salt and vinegar, pizza (one of my favorites!), sour cream and onion, nacho cheddar, salted butter, and white cheddar. If you’re looking for the most flavorful pork rinds, these might be right up your alley.

• Calories: 85 per serving
• Total fat: 5g
• Saturated fat: 2g
• Trans fat: 0g
• Cholesterol: 15mg
• Sodium: 280mg
• Total Carbs: 0g
• Dietary fiber: 0g
• Protein: 8g

As you can see, these have a few more calories and a little more protein than other pork rinds on our list, but they’re lower in total fat.

The Good:

• The flavors – I mean, really, they’re incredible.
• You can buy them in 6-packs to make stocking up easier.
• They’re less greasy than other pork rinds on our list.
• A good high protein snack.

The Bad:

• These pork rinds contain milk, so if you’re avoiding dairy for whatever reason, you can scratch this one off your list.
• Not as “pure” as you might want since they do use a couple of artificial ingredients.

Proudly Pure Fried Rinds

Looking for a delicious keto-friendly snack that comes in smaller packages, as well as in bulk packaging? Proudly Pure Fried Rinds are keto-friendly, fried in pork fat, and come in two-ounce packages. You can also buy them in four packs so that you can stock up for your snacking pleasure.

• Calories: 80 per serving
• Total fat: 6g
• Saturated fat: 2g
• Trans fat: 0g
• Cholesterol: 15mg
• Sodium: 210mg
• Total carbs: 0g
• Dietary fiber: 0g

These fall into the completely average category in terms of calorie count and fat content. However, they stand out for several reasons.

The Good

• I LOVE the smaller packages. Two ounces is great (there are four servings per bag).
• I really appreciate being able to buy them in bulk.
• If you’re looking for simple, this is your option. The only ingredients are fried pork skins and salt.

The Bad

• They’re not as flavorful as some other pork rinds.
• They’re pretty greasy.

Southern Recipe Blackberry Habanero Pork Rinds

Okay, so if the name doesn’t entice you, then nothing will. If you’re looking for a blast of flavor combined with that salty, crunchy goodness you love about pork rinds, these are definitely an option to explore. The unique combination of sweet, salty, and heat is very well balanced and is just incredible.

• Calories: 70 per serving
• Total fat: 3g
• Saturated fat: 0.5g
• Trans fat: 0g
• Cholesterol: 15mg
• Sodium: 200mg
• Total carbs: 0.5mg
• Dietary fiber: 0g
• Protein: 10g

From the nutrition information above, you can see that these are lower in calories and fat than other options on my list of the best pork rinds for keto followers. They also pack in way more protein. However, there is .5mg of carbohydrates here, whereas most of the other options on my list contain no carbs at all. Still, at just half a milligram, it’s a small price to pay for the unique flavor combination here.

The Good

• The flavor is just amazing. You really have to taste them to understand.
• Lower in calories than other options.
• More grams of protein than other pork rind brands.

The Bad

• They do contain a small amount of carbohydrates.

Mac’s Salt and Pepper Pork Skins

There’s something undeniably delicious about classic salt and pepper. And when you combine those two simple ingredients with a crunchy snack? Heaven in your hand. Mac’s Salt and Pepper Pork Skins might be the last entry in this list of the best pork rinds for keto dieters, but that doesn’t mean they’re not worth thinking about.

• Calories: 80 per serving
• Fat: 5g
• Saturated fat: 1.5g
• Trans fat: 0g
• Cholesterol: 15mg
• Sodium: 260mg
• Total carbs: 0g
• Dietary fiber: 0g
• Protein: 7g

With natural ingredients and a delicious, keto-friendly recipe, these make a great snack throughout the week.

The Good

• Simple ingredients
• No carbs
• No trans fat
• Less saturated fat than other brands
• Mac’s also offers plenty of other flavors to choose from if salt and pepper isn’t your thing.

The Bad

• There are only three servings in each bag.

Using Pork Rinds in Your Daily Meal Prep

Now that we’ve explored the full list of the best pork rinds for keto followers, it’s time to talk about something slightly different. What can you do with them in terms of meal planning and prep? Sure, you can eat them right from the bag (or barrel, if you go with Utz) if you want, but they’re so much more versatile! I’ve got some simple tips that can save you time and money, while amping up the flavor of your other dishes.

Crumble Them: Have a recipe that calls for breadcrumbs? With pork rinds, you can enjoy that crispy crunch on baked and fried foods without adding more carbs. Just crush up the pork rinds to equal the amount of breadcrumbs the recipe calls for. And you can even introduce unique flavors to your dishes this way (pink salt and vinegar fried shrimp? Yes, please!).

You can get a lot more mileage with pork rind breading, too. Just think about all those foods that aren’t keto-friendly because of their breading. With crumbled pork rinds, you can keto-ify just about anything, including:

• Onion rings
• Meatballs
• Jalapeno poppers
• Scotch eggs
• Schnitzel
• Fried chicken
• Fried mushrooms
• Fried pork chops

What to Look for When Buying Pork Rinds

Going with any of the options included on my list of the best pork rinds for keto dieters is a safe choice. However, if you can’t find these brands or just want to choose your own, follow these basic tips:

• Look for limited artificial flavors.
• Look out for added preservatives.
• Try to avoid pork rinds fried in vegetable oils (pork oil is better).
• Shop for packaging good for road trips.
• Explore your options – you’ll find thick and crunchy pork rinds, as well as thinner, airier options.
• Be aware that sweeter ingredients usually introduce more carbs, so read the ingredient panel carefully if you’re following a low-carb diet.

With a sense of adventure and a little awareness of what’s out there, the sky’s the limit for your keto snacking! Enjoy the adventure.

Here are more easy keto snacks for you to check out:

• 25 Genius Quick & Easy 2-Minute Keto Snack Ideas
• The 5 Essential Keto Snacks You Need In Your Pantry Now
• Quick & Easy 5 Ingredient Keto Recipes
• The Best Keto Sausage Balls

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