Meat and Poultry / Offal
Pork skin
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 319kcal / 2530kcal (12%) |
Macronutrients
Protein | 19.8 g/ 71g (27%) | ||||||
Total Fat | 26.6 g/ 42g (63%) | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 6.5 mcg RAE/ 700mcg RAE (0.93%) |
Vit B1 | 0.06 mg/ 1mg (5%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 1 mg NE/ 16mg NE (6%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 76 mg/ 750mg (10%) |
Phosphorus | 46 mg/ 700mg (6%) |
Iron | 2.1 mg/ 12mg (17%) |
Sodium | 6 mg/ 1500mg (0.4%) very low |
What is this food?
Pork skin (crispy or cooked). It’s mainly a protein-rich but very fatty part of the pig, with little to no carbs or fiber.
Why it matters to health
Pork skin can add satiety because it has protein, but per 100g it’s also high in total fat (26.6g) and saturated fat (8.59g), plus cholesterol (181mg). It has no carbs and no fiber, so it won’t help with fullness from fiber the way vegetables and legumes do. For heart health, it’s best to enjoy it in smaller portions and not as a daily staple—especially if you already eat other fatty meats often. Sodium is listed as low here (6mg), but in real meals, seasoning and cooking methods can increase salt, so watch the overall dish seasoning.
Healthier tips
- Keep portion small: treat pork skin as a side or occasional topping, not the main portion of your meal.
- Balance your plate: pair it with vegetables (like kangkong, pechay, or mixed veggies) and a fiber source (like beans or brown rice/half rice).
- Spread it across the day: if you have pork skin at one meal, choose lighter protein (fish, chicken breast, tofu) for the next meal.
- Choose cooking style wisely: if possible, go for less oil and less sugar/seasoning-heavy versions.
- Since you usually have 3 meals + 1–2 snacks, aim to keep fatty treats to 1 small serving per day at most, or better, a few times a week.
Common Filipino dishes
Chicharon, Crispy pata, Lechon kawali, Pork skin sisig, Dinuguan with pork skin
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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