Pork crackling
Pork crackling, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 550 kcal |
| Protein | 8.9 g |
| Fat | 45.0 g |
| Carbs | 0.0 g |
Pork crackling is the cooked, rendered skin of a pig, typically roasted or deep-fried until it puffs and crisps. It is eaten as a snack on its own, served alongside roast pork, or crumbled over dishes as a crunchy topping — a staple in British, Latin American and Southeast Asian cuisines alike. Per 100 g, cooked pork crackling delivers 550 kcal, 8.9 g of protein, 45 g of fat, and zero carbohydrates, fibre or sugars, making it one of the more calorie-dense, fat-forward snack foods available. It provides 128 mg of potassium and 99 mg of phosphorus per 100 g, along with 5.5 mcg of vitamin D. No glycemic index is applicable given the absence of carbohydrates. Compatible with keto, paleo, gluten-free, dairy-free and low-FODMAP dietary patterns.
How many calories in pork crackling?
Cooked pork crackling contains 550 kcal per 100 g, making it one of the more calorie-dense snack options available. A typical 30 g pub-style serving comes in at around 165 kcal.
Is pork crackling keto-friendly?
Yes — cooked pork crackling contains 0 g of carbohydrates per 100 g, which makes it one of the few snack foods that fits comfortably within a ketogenic diet. Its macronutrient profile of 45 g fat and 8.9 g protein per 100 g aligns well with keto targets.
Is pork crackling healthy?
Pork crackling is very high in fat at 45 g per 100 g and extremely calorie-dense at 550 kcal per 100 g, so portion size matters. It does provide 128 mg of potassium, 99 mg of phosphorus and 5.5 mcg of vitamin D per 100 g, and contains no carbohydrates or sugars.
Diets
Get Vnutri
Log meals, track daily totals, save favorites. Free on iOS and Android.
Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 550 kcal |
| Protein | 8.9 g |
| Fat | 45.0 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 27.0 g |
| Monounsaturated | 31.7 g |
| Polyunsaturated | 7.9 g |
| Trans | 0.36 g |
| Omega-3 | 0.55 g |
| Omega-6 | 7.3 g |
| Cholesterol | 56.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 9.0 mg |
| Iron | 0.44 mg |
| Magnesium | 8.0 mg |
| Phosphorus | 99.0 mg |
| Potassium | 128 mg |
| Sodium | 29.0 mg |
| Zinc | 0.64 mg |
| Copper | 0.040 mg |
| Manganese | 0.004 mg |
| Selenium | 4.8 mcg |
| Iodine | 0.60 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 23.0 mcg |
| Retinol | 23.0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 5.5 mcg |
| Thiamin (B1) | 0.30 mg |
| Riboflavin (B2) | 0.092 mg |
| Niacin (B3) | 2.7 mg |
| Vitamin B6 | 0.15 mg |
| Folate (B9) | 6.0 mcg |
