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Pork Rind Nutrition

Did you know that a serving of pork rinds is higher in protein and lower in fat than a serving of peanuts? If your answer is no, you’re not alone. The nutritional profile of pork rinds has been misunderstood throughout the snack’s history.

One serving of pork rinds contains 9 grams of protein. This, along with 0 grams of carbohydrates makes pork rinds a smart choice for people on a high protein diet. Because pork rinds have 0g carbohydrates, their glycemic response is zero, making them an alternative for some diabetics who want to enjoy a crunchy snack.

Pork rinds have also been criticized for their fat content, 5g per serving. However, over half of the fat in pork rinds is monounsaturated, the kind of “good fat” you would associate with olive oil. The expanded Nutrition Facts label for a serving of pork rinds shows that, of the 5g of total fat, 2.5g are monounsaturated, .5g is polyunsaturated, 2g are saturated, and they have 0g trans fat.

Even Men’s Health Magazine agrees that pork rinds are good for you: Junk Food that’s Good for You by Jeff Volek, Ph.D., R.D., Men’s Health Magazine.




All in all, pork rinds have their place in a well-balanced diet.

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