Meat and Poultry / Exotic Meats
Pork skin, seasoned, roasted
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 559kcal / 2530kcal (22%) |
Macronutrients
Protein | 33 g/ 71g (46%) | ||||||
Total Fat | 47.4 g/ 42g (112%) | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 3.8 mcg RAE/ 700mcg RAE (0.54%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 0.9 mg NE/ 16mg NE (5%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 12 mg/ 750mg (1%) |
Phosphorus | 45 mg/ 700mg (6%) |
Iron | 0.8 mg/ 12mg (6%) |
Potassium | 183 mg/ 2000mg (9%) |
Sodium | 232 mg/ 1500mg (15%) |
Zinc | 0.7 mg/ 7mg (10%) |
What is this food?
Pork skin that’s been seasoned and roasted. It’s a crunchy, high-fat protein snack or viand side, usually eaten in small portions because it’s calorie-dense.
Why it matters to health
This food is rich in fat, including saturated fat (17.15 g per 100 g) and has cholesterol (104 mg). It’s also high in sodium (232 mg), which can add up if you eat it often—especially if you also have salty viands, instant noodles, or processed foods in the day. The good part: it still provides protein, and it can help you feel satisfied. Since it has 0 g carbs and no fiber, pairing it with fiber-rich sides (like vegetables or fruits) helps balance your meal and supports better digestion.
Healthier tips
- Keep portions small—treat it as a snack or side, not a main plate. For example, have a small serving during one of your meals or as one snack.
- Balance your plate: pair with vegetables (like kangkong, pechay, or mixed salad) and/or a fiber-rich carb (like brown rice or kamote) if you’re eating it as part of a meal.
- Watch sodium: if you eat pork skin, choose less salty options for the rest of the day (lighter sauces, less bagoong/soy-based dips).
- Choose frequency wisely: enjoy it occasionally, not daily, so your overall saturated fat and sodium stay reasonable.
- If you’re craving crunch, you can also mix it with more vegetables or alternate with lower-fat snacks (like boiled eggs, yogurt, or fruit) for your 1–2 snacks a day.
Common Filipino dishes
Chicharon (pork skin), Lechon kawali, Crispy pata, Pork barbecue (with crispy bits), Sisig (with pork skin topping)
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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