Pork crunch, scratching and crackling – Best low carb keto snacks

If you’ve ever looked behind the bar at your local pub, you’ve probably seen a small variety of crisps and pork crackling/crunch hanging about for sale. Only the landlord knows how long they’ve actually been there for!

Did you know that pork crackling is great for keto as it contains little to no carbohydrates. Furthermore, there are actually three varieties of pork snacks and all of them are keto friendly.

Three types of pork snacks on keto

This list starts from the least refined with the highest fat content to the most refined and highest protein content. When I say refined, I mean that more steps have been taken to pick the best part of the pork rind, as well as how it is cooked.

Pork Scratching

The traditional pork snack and the hardest of the three. They are typically made from lower quality parts of the rind, and are usually the cheapest. Scratchings are only cooked once and can be very inconsistent in size, taste and texture. Some may be soft or very hard. It really is a gamble to see what you get!

Nutrition per 100g

• Energy: 615 kcal
• Fat: 46.2g
• Carbohydrates: <0.5g
• Protein: 49.7g
• Salt: 1.0g

Recommendations

Big Bag Black & Gold Pork Scratchings

Size: 1.2kg (15 x 80g)

Available at: Amazon

Nutrition per 100g:

• Energy: 630 kcal
• Fat: 46.6g
• Carbohydrates: 1.0g
• Protein: 48.9g
• Salt: 2.9g

Notes

You may find these cheaper on eBay, take a look.

Pub Original Pork Scratchings

Size: 360g (20 x 18g)

Available at: Amazon

Nutrition per 100g:

• Energy: 595 kcal
• Fat: 45.6g
• Carbohydrates: <0.5g
• Protein: 47.1g
• Salt: 0.9g

Notes

Found in most supermarkets (and the pub)

Mr Porky Pork Scratchings

Size: 360g (20 x 18g)

Available at: Amazon

Nutrition per 100g:

• Energy: 615 kcal
• Fat: 46.2g
• Carbohydrates: 0.2g
• Protein: 49.7g
• Salt: 3g

Notes

Available in most supermarkets and corner shops

Pork Crackling

The middle pork snack in terms of hardness. A higher grade part of the rind is used, and is then double cooked at higher temperatures. This produces a softer texture, but still retains some bite. The pieces tend to be more uniform in taste and consistency. Taste wise, they have a bit more flavour than pork scratchings, but are not as dense.

Nutrition per 100g

• Energy: 635 kcal
• Fat: 50.1g
• Carbohydrates: <0.5g
• Protein: 46.5g
• Salt: 0.9g

Recommendations

Awfully Posh Anglesey Sea Salt Pork Crackling

Size: 480g (12 x 40g)

Available at: Amazon

Nutrition per 100g:

• Energy: 635 kcal
• Fat: 50.1g
• Carbohydrates: <0.5g
• Protein: 46.5g
• Salt: 0.9g

Notes

Available in Anglesey Sea salt, Chili and Roasted Garlic and Traditional flavours.

Mr Tubs Premium Double Hand Cooked Pork Crackling

Size: 360g (12 x 28g)

Available at: Amazon

Nutrition per 100g:

• Energy: 716 kcal
• Fat: 63g
• Carbohydrates: <1g
• Protein: 33g
• Salt: 0.82g

Notes

Available in a wide variety of flavours. The carb count can vary but all are <3g per 100g.

Snaffling Pig Mixed Flavour Multipack Pork Crackling

Size: 450g (10 x 45g)

Available at: Amazon

Nutrition per 100g:

• Energy: 629 kcal
• Fat: 48.4g
• Carbohydrates: 0.5g
• Protein: 47.8g
• Salt: 1.10g

Notes

The carb count can vary between flavours so always check the nutrition label.

Pork Crunch

The lightest, fluffiest and lowest calorie of the three. Only pork rind that has a lower fat content is selected, and then cooked twice at a higher temperature. This results in a very light, but meaty puff. I kind of liken it to a meaty quaver! These are the perfect crisp replacement and come in a huge variety of flavours.

Nutrition per 100g

• Energy: 472 kcal
• Fat: 20.9g
• Carbohydrates: 0.1g
• Protein: 70.9g
• Salt: 2.6g

Recommendations

Big Bag Pork Crunch

Size: 1.2kg (15 x 80g)

Available at: Amazon and eBay (see notes)

Nutrition per 100g:

• Energy: 472 kcal
• Fat: 20.9g
• Carbohydrates: 0.1g
• Protein: 70.9g
• Salt: 2.6g

Notes

Also available in Salt & Vinegar and Jalapeno flavours. I also recommend checking out eBay for good deals. These are the ones I buy the most. Salt and Vinegar is by far the best flavour!

Pub Original Pork Crunch

Size: 720g (24 x 30g)

Available at: Amazon

Nutrition per 100g:

• Energy: 510 kcal
• Fat: 25.7g
• Carbohydrates: 0.1g
• Protein: 69.5g
• Salt: 2.3g

Notes

Found in most UK supermarkets. Usually found hanging in the alcohol and snack aisles.

The Curators Pork Puffs – Salt & Vinegar

Size: 400g (16 x 25g)

Available at: Amazon

Nutrition per 100g:

• Energy: 479 kcal
• Fat: 22.5g
• Carbohydrates: 1.1g
• Protein: 69.2g
• Salt: 3.8g

Notes

Be mindful of the other flavours. BBQ contains around 10g of carbs per 100g!

* Use Amazon’s Subscribe & Save feature to setup a regular delivery and save 5 or 15% on every order.

What to watch out for

There are few things you need to be careful about when you’re looking to pickup your favourite snack:

• Added sugar – always check the nutrition label to see what the carb count is. It shouldn’t be any more than 2-3g of carbs per 100g for any flavoured pork snack. Flavours like BBQ and Honey, tend to be very high in sugar so avoid where possible.
• Flavourings – pork snacks can come in a wide variety of flavours. Some are great, but others are a bit hit and miss. Try buying a small bag before committing to a bulk online purchase.
• Package sizes/weight – when you’re buying in-store it’s easy to see how big the packets are. However, when you’re shopping online it’s easy to overlook the product weight & dimensions. Pork snacks don’t weigh much, so usually come in small bags. Keep an eye on the cost per 100g to see if you’re getting a good deal.
• Price – the cost can vary hugely between vendors and brands. It’s often cheaper to buy online and in bulk. Amazon occasionally do lightening deals so add the product to your watch list to be notified when that happens. Other online store fronts like eBay, can often offer a better deal. Just ensure that the seller is reputable and ensure they have long best before date.

Uses

You can have any of these pork products as a snack, they are great for having on the go or in your lunch box. However, you don’t have to stop there! Why not grind up some pork crunch and use them as ‘croutons’ for a salad. Or use them as base for breading when deep frying!