Timothy Woods
Published by Timothy Woods
Last Updated On: September 29, 2023

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.

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.
  • While the carnivore diet is restrictive, snacks like original flavor pork rinds offer variety and can help prevent binges on non-carnivore-friendly foods.


pork rind

Pork rinds are suitable for the carnivore diet. They are low-carb, high-fat carnivore diet snacks made from fried pork skin, making them a compatible choice for this meat-based eating plan.

I’ll be the first to admit that I love a tasty snack. That was one of the hardest parts about switching over to the carnivore diet.

So, when I started the diet, finding snacks that are carnivore-friendly alternatives to my favorite snacks was a priority.

There are many snacks you can’t replace. No matter how hard you try, you can’t turn jalapeno poppers carnivore diet-friendly.

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

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 [2].

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.

Related Articles:

​Are Pork Rinds Meat?

kurobuta pork with chopstick

Pork rinds are a snack made from the skin of a pig. They are fried until crispy, making them a popular crunchy, meat-derived treat.

If you are following a strict carnivore diet, you will have eliminated everything except meat and other animal products such as fat and potentially dairy.

The problem with pork rinds, and indeed many other alternative meat products, is they aren’t always meat.

Many pork rinds are just food fillers with meat flavoring. Others may contain meat in the form of pork skin but will have additional fillers and flavoring that you shouldn’t eat on the carnivore diet.

This is one of the aspects of the diet that makes eating non-fresh foods tricky. Sometimes, it’s hard to know what is in processed food products.

But, if you are following the diet strictly, you have to know what it is you are putting in your body.

As I noted above, you can eat pork rinds on the carnivore diet. But, I would recommend you avoid most of what you find at the store.

So much of what you see in supermarkets is full of junk and flavoring made to taste like real meat.

Since food labeling isn’t always straightforward, it can be hard to know what you are getting. I’ve found this out the hard way.

Even at supposed health food stores like Whole Foods, many of the pork rind options are not carnivore diet-friendly.

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.

Should You Consume More Pork Rinds on the Carnivore Diet?

On thе, Carnivorе Diеt, modеratе consumption of pork rinds is accеptablе, as thеy arе a high-fat, low-carb or ketogenic diet snack. It is an alternative to snacks like potato chips

Howеvеr, balancе is kеy, as еxcеssivе consumption may lеad to an imbalancе in your diеt.

Whilе thеy may aid in mееting your diеtary goals. It's еssеntial to prioritizе quality.

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

Consult with a hеalthcarе professional or nutritionist for pеrsonalizеd guidancе.


  1. https://www.health.harvard.edu/blog/what-are-ultra-processed-foods-and-are-they-bad-for-our-health-2020010918605/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334652/
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