⏱ 30 min total

Pork Rind Crusted Chicken

Name: Pork Rind Crusted Chicken
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 1 serving
Ingredients: 1 breast fillet Chicken breast; ½ oz Pork rinds; ¾ tbsp Dijon mustard; ¼ tsp Salt; ¼ tsp Garlic powder; ⅛ tsp Cayenne pepper; ½ tbsp Olive oil

Per 1 serving · 153 g · 7 ingredients

Calories

293

15%
of a 2,000 cal day

Protein
36g
50% of calories
Carbs
1.5g
2% of calories
Fat
15g
47% of calories

Portion

✓ Protein-dense
✓ Keto-friendly
✓ Sugar free

At a glance

One serving of Pork Rind Crusted Chicken (153 g) has 293 calories, with 36 g of protein, 1.5 g of carbohydrates and 15 g of fat. Most of its energy comes from protein (50% of calories). It is high in protein (72% DV), riboflavin (b2) (20% DV) and niacin (73% DV). Keep an eye on sodium and cholesterol, which provide 51% and 33% of the daily value.

Per 100 g

192cal

medium energy density

Protein per 100 cal

12g

Net carbs

carbs minus fiber

Fiber

0.5g

0 g sugar

High in

20%+ of the daily value

Protein72%
Riboflavin (B2)20%
Niacin73%
Vitamin B675%
Pantothenic acid37%
Choline22%

Good source of

10–19% of the daily value

Vitamin E12%
Thiamine14%
Vitamin B1214%
Iron10%
Magnesium10%

Watch

20%+ of the daily value

Sodium51%
Cholesterol33%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 10 min

1
Place the pork rinds in a large ziplock bag. Seal, removing as much air as possible. Use a meat pounder to crush the pork rinds into crumbs, similar to Panko. Place in a shallow bowl.
2
Brush the chicken tenders with the mustard and sprinkle with kosher salt, garlic powder, and cayenne.
3
Dip each chicken tender into the crushed pork rinds, pressing on both sides to help the crumbs adhere.
4
Heat a nonstick double-burner griddle (or two large nonstick skillets) over medium-high heat, about 2 minutes. Brush with olive oil.
5
Add the coated chicken tenders. Fry until golden-brown, about 3 minutes on each side, working in batches if necessary.

Vitamins & minerals

Amounts for 1 serving (153 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	15 μg	2%
Vitamin C	0.4 mg	1%
Vitamin D	0 μg	0%
Vitamin E	2 mg	12%
Vitamin K	5 μg	4%
Thiamine	0.2 mg	14%
Riboflavin (B2)	0.3 mg	20%
Niacin	12 mg	73%
Vitamin B6	1 mg	75%
Folate (B9)	12 μg	3%
Vitamin B12	0.3 μg	14%
Pantothenic acid	2 mg	37%
Choline	123 mg	22%

Minerals

Nutrient	Amount	% Daily Value
Calcium	18 mg	2%
Iron	1 mg	10%
Potassium	442 mg	9%
Magnesium	41 mg	10%
Phosphorus	279 mg	40%
Zinc	1 mg	9%
Copper	0.1 mg	8%
Manganese	0.1 mg	3%
Selenium	37 μg	67%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	3 g	—
Aspartic acid	3 g	—
Beta carotene	49 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	5 g	—
Glycine	3 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	8 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	10 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0.4 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 293 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

56min
Walking (3.5 mph)
35min
Cycling (moderate)
24min
Running (6 mph)
41min
Swimming laps

Common questions

How many calories are in Pork Rind Crusted Chicken?

One serving of Pork Rind Crusted Chicken (1 serving) has 293 calories, which works out to 192 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Pork Rind Crusted Chicken high in protein?

Yes. It has 36 g of protein per serving, and 50% of its calories come from protein (12 g of protein per 100 calories).

Is Pork Rind Crusted Chicken keto-friendly?

It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 2% of calories.

How much sodium is in Pork Rind Crusted Chicken?

1163 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Pork Rind Crusted Chicken?

0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (153 g)

Calories293

% Daily Value*

Total fat 15g	19%
Saturated fat 3.3g	16%
Trans fat 0g
Cholesterol 100mg	33%
Sodium 1,163mg	51%
Total carbohydrate 1.5g	1%
Dietary fiber 0.5g	2%
Total sugars 0g
Protein 36g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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