Pork rinds are a popular snack, loved for their crispy, fatty texture. But how many calories are in pork rinds, and will eating them make you gain weight? In this article, we’ll answer these questions and more.
1 Nutritional Value of Pork Rinds
Nutritional Information for Pork Rinds
Pork rinds are a good source of protein
Studies have shown that pork rinds are a nutrient-dense food, providing a good amount of energy and fat. In 100g of pork rinds, there are 856 calories and up to 70% fat.
However, the content of carbohydrates, fiber, and sugar in pork rinds is relatively low compared to other snacks like potato chips and biscuits.
Benefits of Pork Rinds
What are the benefits of pork rinds for health?
The first and most important benefit of pork rinds is that they provide energy for the body’s functions. In fact, the energy content of pork rinds surpasses that of a typical meal.
According to the UK’s Daily Mail, the amount of fat in pork rinds is even higher than in avocados. This type of fat helps promote the absorption of fat-soluble vitamins, supports muscle strength, treats joint pain, and improves the function of the cardiovascular and respiratory systems.
Additionally, the saturated and unsaturated fats in pork rinds can make blood vessels more resilient, reducing the risk of stroke, cardiovascular disease, and other related conditions.
Given their nutritional value and health benefits, pork rinds may be suitable for people who experience dizziness due to anemia, those with a dry cough or malnutrition.
2 How Many Calories Are in 100g of Pork Rinds?
How Many Calories Are in Pork Rinds (from Pork Belly)?
How many calories are in pork rinds from pork belly?
Pork belly provides a significant amount of energy, with 100g containing 841 calories. However, due to the frying process, 100g of pork rinds made from pork belly can contain up to 856 calories.
How Many Calories Are in Fish Fat?
How many calories are in fish fat?
The energy content of 100g of fish fat is lower than that of pork fat, at around 782 calories. However, the fat from certain types of fish, such as salmon, can contain up to 786 calories per 100g.
How Many Calories Are in Chicken Fat?
How many calories are in chicken fat?
Chicken fat is an excellent source of energy, providing up to 900 calories per 100g.
How Many Calories Are in Pork Sausage?
How many calories are in pork sausage?
Pork sausage has a higher energy content than other types of sausage due to the addition of pork fat. In 100g of pork sausage, there are approximately 404 calories.
How Many Calories Are in Lard?
How many calories are in lard?
Lard is used to enhance the flavor of dishes, and as such, it provides a relatively low amount of energy. In 100g of lard, there are approximately 136 calories, while 100g of oil can contain up to 884 calories.
Will Eating Pork Rinds Make You Fat?
Will eating pork rinds make you fat?
As mentioned, 100g of pork rinds provide 856 calories, which is nearly half of the daily energy requirement for the body. Additionally, the high content of saturated fats in pork rinds (including palmitic and stearic acids) can disrupt the body’s nutritional balance and increase fat levels, affecting digestion and metabolism.
In this state, the body struggles to convert consumed food into energy, leading to fat accumulation in the abdomen, thighs, back, and face. In a study where participants reduced their intake of saturated fats and sugars, they reported losing up to 7.3 kg in just 14 days.
From this information, it’s clear that eating pork rinds can lead to weight gain. However, this will only occur if you consume pork rinds regularly and in large quantities. Therefore, it’s important to moderate your intake of pork rinds to avoid unintended weight gain.
3 Healthy Pork Rind Recipes
While there are countless delicious recipes for pork rinds, not all of them are healthy. Here are some suggestions for those who are trying to lose weight and want to minimize their fat intake.
Garlic Pork Rinds with Fish Sauce
Garlic pork rinds with fish sauce
This dish is not only low in fat but also incredibly easy to prepare. The golden, chewy pork rinds are packed with the flavors of garlic and fish sauce, and they go perfectly with hot rice.
Pork Rinds in Clay Pot
Pork rinds in clay pot
This dish is characterized by its aromatic, spicy, and savory sauce, which is perfect for dipping vegetables or pouring over hot rice.
Pork Rinds in Tangerine Sauce
Pork rinds in tangerine sauce
Pork rinds in tangerine sauce is a unique dish with an incredibly simple preparation method. The mild citrus scent and sour taste of tangerines help reduce the greasiness of the pork rinds, making it less cloying.
Pork Rinds Stir-Fried with Sour Cucumber
Pork rinds stir-fried with sour cucumber
This dish combines pork rinds with sour cucumber, resulting in a low-calorie meal that doesn’t feel heavy due to the sourness of the cucumber balancing out the fat from the pork rinds.
Pork Rinds Stir-Fried with Eggplant
Pork rinds stir-fried with eggplant
This dish features the unique flavor of eggplant, which is crispy and sweet without any bitterness. It can be enjoyed with soy sauce and hot rice.
4 Notes on Eating Pork Rinds for Weight Loss
Don’t eat pork rinds too frequently
If you enjoy pork rinds but are trying to lose weight, keep the following in mind:
-
Pork rinds are high in calories and fat, so they should be consumed in moderation and no more than once a week.
-
To burn off the excess energy from eating pork rinds, be sure to engage in regular physical activity, such as exercise, running, or walking.
-
Since eating pork rinds increases cholesterol levels, avoid consuming them with other fatty foods, deep-fried dishes, etc. Instead, pair them with foods rich in unsaturated fats like avocado, olive oil, and nuts.
-
People with obesity, cardiovascular disease, or cerebrovascular disease should avoid pork rinds to prevent worsening their condition. Pregnant women should also refrain from consuming pork rinds as they can cause toxic buildup in the blood, affecting the fetus.
-
Do not eat raw pork rinds as they can cause digestive issues such as indigestion, abdominal pain, and gastrointestinal disorders.
-
Do not cook, fry, or heat pork rinds at high temperatures for extended periods as this can degrade their nutritional value and produce soluble organic compounds that may increase the risk of stomach and esophageal cancer.
In conclusion, while pork rinds are a tasty snack, they can have negative effects on the body if consumed in excess. So, enjoy them in moderation!
Source: U.S. Department of Agriculture (USDA)
