Crunching the Numbers: Are Commercial Pork Scratchings Keto-Friendly?


When you are on the keto journey, finding the perfect snack that aligns with your low-carb, high-fat lifestyle can be a challenge. One option that often makes it to the keto snack list is commercial pork scratchings. Packed with protein and fat, these crunchy delights seem like a dream come true. However, there is a catch – the vegetable oils used in their preparation. In this blog post, we will explore whether commercially bought pork scratchings are a keto-friendly choice and discuss alternatives that may suit your dietary preferences.

Commercial pork scratchings tick many boxes for keto enthusiasts. They boast high protein and fat content while keeping carb levels to a minimum, making them seemingly ideal for those following a ketogenic diet. But, as with many things in the keto world, it is essential to scrutinize the details.

1. The Culprit: Vegetable Oils and Keto Concerns:

The major concern with store-bought pork scratchings lies in the cooking oils. Many commercial varieties are cooked in vegetable oils, which can be a red flag for keto purists. The high omega-6 fatty acid content in some vegetable oils may trigger inflammation and disrupt the delicate balance of omega-3s in a keto diet.

2. Making Your Own: A DIY Keto Solution:

For those unwilling to compromise on the quality of fats in their keto snacks, making your own pork scratchings could be the solution. Baking them at home allows you to control the cooking oils, ensuring you use keto-friendly fats like lard or coconut oil. This way, you can enjoy the crunchy goodness without straying from your dietary principles.

3. Navigating the Aisles: Choosing Keto-Approved Options:

 If the convenience of store-bought snacks is too tempting to pass up, fear not. Some brands offer pork scratchings cooked in keto-friendly fats like lard or avocado oil. We will guide you through what to look for on the label to make sure your snack does not compromise your keto goals.

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4. Amazon Discovery: Awfully Posh Pork Crackling – A Keto Gem?

In the vast landscape of online shopping, a glimmer of hope for keto enthusiasts emerges in the form of Awfully Posh Pork Crackling. Promising to be made from premium cuts with only salt added and, crucially, cooked in pork fat rather than the keto-unfriendly vegetable oil, this brand seems to have cracked the code for a truly keto-compatible snack.

5. Navigating Label Claims: Reading Between the Lines:

 When it comes to choosing keto snacks, reading the labels becomes an essential skill. Understanding the nuances of terms like “cooked in pork fat” versus “vegetable oil” ensures that you make choices aligned with your dietary preferences. We will delve into what to look for on the Awfully Posh label and guide you on deciphering similar claims from other brands.

6. DIY vs. Store-Bought: Weighing Convenience Against Control:

While making your own pork scratchings offers the ultimate control over ingredients, the convenience of store-bought options like Awfully Posh cannot be overlooked. We will explore the pros and cons of each approach, helping you strike the right balance between maintaining keto integrity and satisfying those snack cravings.

Below are the back of two packets of Pork Scratching claiming to be Keto friendly on the left is the Awfully Posh brand and on the right is another brand. Notice what type of fats that they are cooked in and just what other things are added, and as a Keto aficionado which is the one you would choose?


While commercially bought pork scratchings can be high in protein and fat, the use of vegetable oils raises concerns for strict keto adherents. For those willing to put on their chef hats, making pork scratchings at home provides a keto-friendly alternative with control over the cooking oils. As with any keto snack, it is all about making informed choices that align with your dietary preferences and health goals.

YouTube Video – How to make curly pork scratchings: Keto UK snacks

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