Meat and Poultry / Processed Meats
Pork crackling, skin
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 591kcal / 2530kcal (23%) |
Macronutrients
Protein | 65.6 g/ 71g (92%) | ||||||
Total Fat | 36.5 g/ 42g (86%) | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 0.2 mcg RAE/ 700mcg RAE (0.03%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 1.1 mg NE/ 16mg NE (6%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 15 mg/ 750mg (2%) |
Phosphorus | 51 mg/ 700mg (7%) |
Iron | 0.9 mg/ 12mg (7%) |
Potassium | 123 mg/ 2000mg (6%) |
Sodium | 472 mg/ 1500mg (31%) |
Zinc | 0.5 mg/ 7mg (7%) |
What is this food?
Pork crackling (pork skin), crispy fried skin. It’s mainly a protein-rich snack/side, but it’s also high in fat and sodium.
Why it matters to health
This food can add satisfying crunch and some protein, but per 100g it’s also high in total fat (36.5g) and saturated fat (7.25g), plus cholesterol (113mg) and sodium (472mg). Too much saturated fat and sodium can make it harder to keep heart health and blood pressure in a good range. Since it has 0g carbs and 0g fiber, it works best as a small add-on, not as a main “filler” for meals.
Healthier tips
- Keep portions small: treat it as a snack or topping, not a full meal.
- Pair it with fiber-rich foods (vegetables, fruits, or brown rice/whole grains) during your 3 full meals so you get more balance.
- Balance the rest of the day: if you eat pork crackling, choose lighter sides (e.g., steamed veggies, fresh fruit) and avoid too many salty snacks.
- Watch frequency: have it occasionally, especially if you’re also having other fatty or salty foods in the same day.
- If available, choose versions that are less oily or with lower salt.
Common Filipino dishes
Chicharon (pork crackling), Chicharon bulaklak, Lechon kawali, Crispy pork skin toppings, Pork crackling with vinegar-garlic sauce
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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