Pork rinds are a high-fat snack made from the skin, or rind, of a pig. Pork rinds are made by deep-frying the pig skin, cutting it into strips or curls, and seasoning it. Although pork rinds are high in fat, this snack can be suitable for some diets. As with other pork products, pork rinds are rich in protein. As not all nutritional characteristics of pork rinds are beneficial, check product labels closely if you have special nutritional needs.
Calories
Pork rinds are relatively high in calories, as each 1-oz. serving contains 160 calories. This amount comprises 8 percent of the daily recommended intake, based on a 2,000-calorie diet and is slightly less than the amount in other snack foods such as potato chips, which contain 170 calories per 1-oz. serving.
Fat
Because pork rinds are made from the fatty skin of pigs, they are high in fat. Each 1-oz. serving of pork rinds contains 10 g of fat, with 4 g of saturated fat. Pork rinds contain 2 g less fat than potato chips per serving, but that doesn't make these snacks healthy. Each 1-oz. serving of pork rinds provides 25 percent of the American Heart Association's daily suggested limit of saturated fat, which can increase your risk of heart disease.
Protein
Pork rinds are rich in protein, as a 1-oz. serving provides 16 g. This amount is twice the protein that 1 cup of milk contains. Your body needs protein to build and maintain muscle and other vital tissues.
Carbohydrates
Pork rinds contain no carbohydrates, which can make them a suitable alternative to other high-carbohydrate snacks such as pretzels and chips if you're on a low-carbohydrate diet. While low-carbohydrate diets can be effective, you do need to consume a caloric deficit to lose weight.
Cholesterol
In addition to being high in fat, pork rinds are high in cholesterol, another factor that can be problematic for your cardiovascular health. A 1-oz. serving of pork rinds contains 20 mg of cholesterol, 10 percent of the daily recommended limit. Too much cholesterol may increase your risk of heart disease.
Sodium
Pork rinds are rich in sodium, with 540 mg in each serving. This amount comprises 23 percent of the daily suggested intake of 2,300 mg. Too much sodium can promote increased blood pressure and water retention
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