Is Fat-Free Pork Skin High in Calories? Collagen and Fat Content

Scraped pork skin?

Hello, nutritionist: May I ask how high the calorie content is for pork skin that has simply had the fat removed? Does it only contain collagen, or is it still rich in fat? Thank you.

debe, 50~59 year old female. Ask Date: 2009/12/16

Dr. Shi Guimei reply Nutrition

Dear Debe,
Hello! Although removing visible fat from pork skin can indeed reduce a significant amount of fat and calories, it still contains many invisible fats, so the calorie content remains relatively high.
Currently, there is no nutritional analysis available for "pork skin without visible fat," but there are nutritional analysis tables for similar cuts.

For every 100 grams of pork hock, it contains approximately 331 calories, 17.1 grams of protein, 28.6 grams of fat, and trace carbohydrates.
For every 100 grams of pig's feet, it contains about 223 calories, 21.7 grams of protein, 14.4 grams of fat, and trace carbohydrates.
The nutritional composition of pork skin with visible fat should be similar to that of pork hock, while the nutritional composition of pork skin without visible fat should be similar to that of pig's feet, which can be used as a reference.
Therefore, it is advisable to avoid consuming "pork skin with the fat scraped off" as much as possible.
Wishing you peace and health.
Sincerely,
Shih Kuei-Mei
Director of the Nutrition Department, Taoyuan Hospital, Ministry of Health and Welfare

Reply Date: 2009/12/16

More Info

When it comes to the caloric content of fat-free pork skin, it's important to clarify that while removing visible fat can significantly reduce the overall fat content, the remaining pork skin still contains some fat, albeit in smaller amounts. The nutritional composition of pork skin, even after the removal of visible fat, can still be relatively high in calories due to its collagen content and the presence of some residual fat.

Pork skin is primarily composed of collagen, which is a type of protein that is beneficial for skin, joints, and overall health. However, the caloric density of collagen is not negligible. For instance, while the visible fat can be removed, the remaining skin can still contain about 20-30% protein, depending on how much fat was initially present. This means that even after scraping off the fat, the pork skin can still contribute a significant number of calories to your diet.

To provide some context, let's look at the nutritional values of pork skin. According to various nutritional analyses, 100 grams of pork skin can contain approximately 331 calories, with around 17.1 grams of protein and 28.6 grams of fat if the visible fat is included. When the visible fat is removed, the caloric content may decrease, but it does not drop to zero. The remaining pork skin will still have calories primarily from protein and any residual fat that was not removed.

In terms of health implications, while pork skin can be a source of collagen, it is advisable to consume it in moderation. High consumption of any type of animal skin can lead to an increased intake of calories and fats, which may not align with dietary goals, especially for those looking to reduce body fat or maintain a healthy weight.
Furthermore, if you are considering incorporating fat-free pork skin into your diet, it's essential to balance it with other nutrient-dense foods. A diet rich in fruits, vegetables, whole grains, and lean proteins will provide a more comprehensive array of nutrients necessary for overall health.
In conclusion, while fat-free pork skin may have a lower caloric content than its fatty counterpart, it is still not devoid of calories. It primarily consists of collagen and some residual fat, making it a source of protein but also a contributor to caloric intake. Moderation is key, and it is advisable to consider your overall dietary patterns and health goals when including such foods in your diet.

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