Grains and snacks
Pork rinds calories and nutrition
An ounce of plain pork rinds (28.4 g) has 154 calories, with 17.4 g of protein, 0 g of carbs and 8.9 g of fat. That is 544 calories per 100 g.
Plain pork skins. Data: USDA FoodData Central, “Snacks, pork skins, plain”. USDA describes plain pork skins. Flavored pork rinds and brand-specific serving sizes can differ. A zero carbohydrate amount in this record does not make the snack calorie-free.
Serving size
1 oz · 28.4 g
154 calories
- Protein
- 17.4 g47% of calories · 35% DV
- Carbs
- 0 g0% of calories · 0% DV
- Fat
- 8.9 g53% of calories · 11% DV
- Fiber
- 0 g
- Sugars
- 0 g
- Saturated fat
- 3.2 g
- Sodium
- 515.4 mg
Pork rinds nutrition information
For an ounce of plain pork rinds, USDA reports 154 calories, 17.4 g protein, 0 g carbs and 8.9 g fat. USDA describes plain pork skins. Flavored pork rinds and brand-specific serving sizes can differ. A zero carbohydrate amount in this record does not make the snack calorie-free. Sources ↓
Calories in pork rinds by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz28.4 g | 154 | 17.4 g | 0 g | 8.9 g |
| 100 g100 g | 544 | 61.3 g | 0 g | 31.3 g |
Serving weights are USDA’s household measures for this food.
Pork rinds nutrition facts
Per 100 g, 544 calories: 47% from protein, 0% from carbs and 53% from fat.
| Nutrient | Per 100 g | Per serving1 oz · 28.4 g | % Daily Value |
|---|---|---|---|
| Calories | 544 | 154 | – |
| Total fat | 31.3 g | 8.9 g | 11% |
| Saturated fat | 11.4 g | 3.2 g | 16% |
| Cholesterol | 95 mg | 26.9 mg | 9% |
| Sodium | 1818 mg | 515.4 mg | 22% |
| Total carbohydrate | 0 g | 0 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 0 g | 0 g | – |
| Protein | 61.3 g | 17.4 g | 35% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 30 mg | 8.5 mg | 1% |
| Iron | 0.9 mg | 0.2 mg | 1% |
| Potassium | 127 mg | 36 mg | 1% |
| Vitamin A | 12 µg | 3.4 µg | 0% |
| Vitamin C | 0.5 mg | 0.1 mg | 0% |
% Daily Value is per serving (1 oz), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So an ounce of plain pork rinds (154 calories) takes about 49 minutes of walking, roughly 5,500 steps.
Compare calories by serving
An ounce of plain pork rinds has 154 calories, 124 more calories than one slice of microwaved turkey bacon (30 calories). The portions weigh 28.4 g and 8.1 g, respectively.
Related foods to explore
Pork rinds questions
How many calories are in an ounce of plain pork rinds?
An ounce of plain pork rinds (28.4 g) has 154 calories: 8.9 g fat, 0 g carbs and 17.4 g protein.
What are the pork rinds nutrition facts?
The USDA serving (1 oz, 28.4 g) has 154 calories, 17.4 g protein, 0 g carbs and 8.9 g fat. USDA describes plain pork skins. Flavored pork rinds and brand-specific serving sizes can differ. A zero carbohydrate amount in this record does not make the snack calorie-free.
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- U.S. Department of Agriculture, FoodData Central: Snacks, pork skins, plain (FDC ID 167961, SR Legacy, published 2019-04-01).
- Official USDA bulk archive; archived October 26, 2026; record verified October 29, 2026.
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated