Pork Rinds on the Carnivore Diet: What You Need to Know

Timothy Woods
Published by Timothy Woods
Last Updated On: February 12, 2024

Among the many options available to people who consume mostly meat diets, pork rinds have become a favorite snack.

As a seasoned nutritionist with years of experience in the field of specialized diets, I've invested countless hours researching the place of pork rinds in the carnivore diet.

This exploration involved consulting with fellow experts, analyzing dietary trends, and drawing on my extensive history of helping clients achieve their nutritional goals.

In this article, I’ll help you understand what pork rinds are in your diet for optimal results. I’ll also discuss why pork rinds have gained popularity within the carnivore community.

Ensurе you choosе thе bеst pork rinds availablе to maintain thе intеgrity of your diеt. Rеmеmbеr, diеtary choicеs should align with your individual health and fitnеss nееds.

Quick Summary

  • Pork rinds are suitable for the carnivore diet as a low-carb, high-fat snack made from fried pork skin.
  • Utz Original Flavored Pork Rinds are recommended as they lack additional, potentially non-carnivore diet-friendly flavorings.
  • This Harvard study from 2022,  specified that ultra-processed foods make up 58% of US calories, unlike snacks like pork rinds on the carnivore diet that offer a variety [1].


pork rind

Yes, pork rinds are a carnivore diet-friendly snack due to their low-carb, high-fat nature as fried pork skin.

I'm a huge fan of tasty snacks, which made switching to the carnivore diet tough.

Starting out, I prioritized hunting down carnivore-friendly alternatives to my go-to snacks.

But let's face it, some snacks just can't be swapped. Try as you might, turning jalapeno poppers carnivore-friendly is a no-go.

When it comes to best pork rinds, though, a great option I found was Utz Original Flavored Pork Rinds.

Pay attention to the fact that I specifically mention the original flavor options. Utz Pork Rinds come in many different varieties, including BBQ flavored and Hot and Spicy.

These options have additional flavoring that may not be carnivore diet-friendly. Make sure you stick to the original flavored options.

​Processed foods are essentially made by adding...ingredients such as sugar, salt, fat, and artificial colors or preservatives.
- Katherine D. McManus MS, RD, LDN, Harvard Health Publishing Contributor [2]

The other issue with flavored products is that they can mess with your mind. These products taste fantastic. That’s why many processed foods are so addictive, according to a 2015 research by the National Library of Medicine [3].

If you’re just getting started with the carnivore diet, eating unnatural flavoring may set you on a binge of non-carnivore-friendly foods.

Play it safe and stick to the original flavor of pork rinds if you want a snack. And if you're feeling bold, you can make your own rinds with some Kurobuta pork.

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​Are Pork Rinds Meat?

kurobuta pork with chopstick

Pork rinds are derived from meat since they are made from the skin of a pig. However, as mentioned in the passage you provided, not all pork rinds are created equal. Some pork rinds may contain additional fillers, flavorings, or additives that are not consistent with a strict carnivore diet [4].

If you are following a strict carnivore diet, it's essential to read the ingredient label on the packaging carefully to ensure that the pork rinds you are consuming do not contain any non-carnivore ingredients.

Ideally, you would want pork rinds made solely from pork skin and prepared without any additional additives or fillers. Always check the product's ingredients to make sure they align with your dietary preferences and restrictions.

As mentioned, pork rinds fit into a carnivore diet, but steer clear of most store-bought options. Supermarket varieties often pack in unnecessary junk and artificial flavors mimicking meat.

Food labels can be tricky, leading to unpleasant surprises. Even health-focused stores like Whole Foods stock pork rinds that don't align with a strict carnivore diet.

Also Read: Are Pork Rinds Healthy?


Do Pork Rinds Provide Any Nutritional Value or Benefits?

Pork rinds provide nutritional benefits. It offers fat and protein, making them suitable for the Carnivore Diet. They contain zero carbs, which aligns with the diet's principles.

Can I Overconsume Pork Rinds on this Diet?

You cannot overconsume pork rinds on a carnivore diet. While they're permissible carnivore diet snack foods, moderation is key. Excessive consumption of pork rinds, especially heavily salted varieties, can lead to excess sodium intake.

Are Pork Rinds From Organ Meats?

Pork rinds are not made from organ meats. They are typically prepared from the skin or fat of a pig, which is fried until it becomes crispy and puffy.


  1. https://www.hsph.harvard.edu/news/hsph-in-the-news/processed-meats-caution/
  2. https://www.health.harvard.edu/blog/what-are-ultra-processed-foods-and-are-they-bad-for-our-health-2020010918605/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334652/
  4. https://www.webmd.com/diet/are-there-health-benefits-of-pork-rinds
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About the author

Timothy Woods
CEO / Co-Founder
Timothy is a professional chef and the main man behind Carnivore Style. He’s an advocate of the carnivore diet, an athlete, and a pure health enthusiast. Timothy believes that a good steak is a great conversation starter, and his love for food eventually brought him to start Carnivore Style, a website designed for meat lovers and all things meat-related.
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