Are Pork rinds keto?
Keto-friendly 0 g net carbs per one bag (half ounce) (14 g) — 0% of a 20 g keto day.
Short answer: Yes. One bag (half ounce) (14 g) of pork rinds: 0 g net carbs — 0% of a strict 20 g keto day — with 4.4 g fat and 8.6 g protein.
Log pork rinds in KetoraFree. Weigh it once and Ketora remembers your portion.
Pork rinds are crunchy and carb-free, which is why they replace chips and breadcrumbs in keto cooking. They are mostly protein, not fat.
How pork rinds fits a keto carb budget
Pork rinds has no meaningful net carbs, so it does not use your carb budget at all — the limit that matters is energy.
Worked example. 14 g of pork rinds = 0 g total carbs − 0 g fibre = 0 g net carbs, 4.4 g fat, 8.6 g protein and 76 kcal.
Buying a packaged or flavoured pork rinds product? Run its label through the net carb calculator — added sugars change the picture quickly.
Nutrition facts
| Nutrient | Per 100 g | Per one bag (half ounce) (14 g) |
|---|---|---|
| Calories | 544 kcal | 76 kcal |
| Fat | 31.3 g | 4.4 g |
| Protein | 61.3 g | 8.6 g |
| Total carbohydrate | 0 g | 0 g |
| Fibre | 0 g | 0 g |
| Net carbs | 0 g | 0 g |
Where the energy comes from:
How to eat pork rinds on keto
- Crush into crumbs for coating chicken.
Keto recipes with pork rinds
Compared with other extras
Pork rinds ranks #1 of 9 extras in our database by net carbs per 100 g (lowest first). The in-between foods people ask about most.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Coffee (black) | 0 g | 0 g |
| Almond milk (unsweetened) | 0.3 g | 0.7 g |
| Mayonnaise | 0.6 g | 0.1 g |
| Hummus | 8.3 g | 2.5 g |
| Dark chocolate (70–85%) | 35 g | 7 g |
| Popcorn (air-popped) | 63.3 g | 15.2 g |
See all extras ranked by net carbs →
Frequently asked questions
How many net carbs are in pork rinds?
Pork rinds has about 0 g of net carbs per 100 g (0 g total carbohydrate minus 0 g fibre), and about 0 g per one bag (half ounce) (14 g).
Can you eat pork rinds on keto?
Yes. A typical serving uses 0% of a strict 20 g net-carb day.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.