Snacks, pork skins
Category: Snacks Characteristics: Plain
Nutrition Highlights
Serving Size
Calories
154
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 80 (51.8%) |
| Protein | 70 (45.1%) |
| Total | 154 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Protein | 17 (61.3%) |
| Fat | 8.9 (31.3%) |
| Ash | 1.5 (5.4%) |
| Water | 0.5 (1.8%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
-
High in protein, with one ounce providing around 7 grams of protein
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Low in carbs, with less than 1 gram of carbs per ounce
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Low in calories, with around 80 calories per ounce
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High in B vitamins like niacin, riboflavin and pantothenic acid which support energy production
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Provide a crunchy texture and satisfy salty cravings making them a better snack option than many other salty snacks
Risks
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High in fat and calories. One ounce of pork skins contains about 110 calories and 8 grams of fat
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High in sodium. One ounce contains about 250 mg of sodium which is about 11% of the recommended daily value
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Lack other nutrients. Pork skins are mostly fat with little protein, vitamins or minerals
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May contain preservatives. Pork skins are often preserved with sodium nitrite which has been linked to increased cancer risk
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Potential allergies. Some people may be allergic or sensitive to pork
Additional Information
Snacks, specifically pork skins, are a popular snack choice enjoyed by many individuals. Also known as pork rinds, these crispy and crunchy snacks are made from the skin of a pig that has been fried or roasted. In this article, we will explore the nutritional benefits and risks associated with consuming plain pork skins.
Nutritional Benefits:
1. High Protein Content: Pork skins are a good source of protein, which is essential for various bodily functions, including muscle growth and repair, hormone production, and immune system support.
2. Zero Carbohydrates: Plain pork skins are virtually carbohydrate-free, making them a suitable snack option for individuals following low-carb or ketogenic diets.
3. Good Source of Healthy Fats: While pork skins are high in fat, the majority of the fat content is unsaturated fat, particularly monounsaturated fat. Monounsaturated fats have been associated with heart health and may help lower bad cholesterol levels.
4. Rich in Minerals: Pork skins contain various minerals, including selenium, phosphorus, and zinc. These minerals are vital for maintaining healthy bones, teeth, and immune function.
Nutritional Risks:
1. High in Saturated Fat: Although pork skins contain healthy fats, they are also high in saturated fat. Consuming excessive amounts of saturated fat has been linked to an increased risk of heart disease and high cholesterol levels. Therefore, moderation is key when enjoying pork skins.
2. High Sodium Content: One of the main concerns with pork skins is their high sodium content. Consuming too much sodium can contribute to high blood pressure, water retention, and an increased risk of cardiovascular diseases. It is crucial to be mindful of your overall sodium intake and limit your consumption of high-sodium snacks like pork skins.
3. Lack of Micronutrients: While pork skins offer some minerals, they lack essential vitamins and other micronutrients that are crucial for overall health. Relying solely on pork skins as a snack may lead to nutrient deficiencies if they are not balanced with a variety of other nutrient-dense foods.
4. Potential Allergen: Pork skins are derived from pigs, making them unsuitable for individuals following a vegetarian or vegan diet. Additionally, some individuals may have allergies or sensitivities to pork, which can cause adverse reactions. It is important to be aware of any potential allergens when choosing snacks.
In conclusion, plain pork skins can provide certain nutritional benefits, such as being a good source of protein, healthy fats, and minerals. However, they also come with risks, including high saturated fat and sodium content. It is important to consume pork skins in moderation and balance them with a diverse and nutritious diet to maintain overall health. If you have specific dietary concerns or restrictions, it is advisable to consult with a healthcare professional or registered dietitian before incorporating pork skins into your diet.