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Are Healthy Hot Dogs a Thing?
The answer may surprise you.
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Hot dogs are a grilling season fan-favorite. It’s easy to see why — they’re a breeze to prep, cook extremely quickly, can be served to a crowd, and are beloved by adults and kids alike. But is finding a healthy hot dog option even possible? For years, the jury’s been out on the healthiness of hot dogs, so we asked a registered dietitian to weigh in once and for all. If you always find yourself craving the nostalgic dish throughout the summer — but still want to keep your health on track — keep reading.
The Nutrition Lowdown
Traditional hot dogs are made using ground beef, pork, or a combination of the two. They tend to be high in saturated fat, sodium, and contain nitrites and nitrates. The new 2025-2030 Dietary Guidelines for Americans recommends no more than 10% of a person's total calories come from saturated fat. Based on a 2,000 calorie a day diet, that would mean no more than 200 calories you consume should come from it. The American Heart Association, on the other hand, recommends aiming for a dietary pattern that achieves less than 6% of total calories from saturated fat. Based on a 2,000 calorie a day diet, that would mean no more than 120 calories should come from saturated fat.
Hot Dogs, Nitrates, and Nitrites
When it comes to hot dogs, nitrates and nitrites are used for food safety purposes. Although nitrates and nitrites are made of nitrogen and oxygen that’s naturally found in the air, water, soil, and some foods, they are added to hot dogs to help minimize growth of harmful bacteria and improve their overall taste and color. When nitrates and nitrites break down into chemicals known as nitrosamines, they can increase your risk of cancer. In addition, highly processed meats, such as hot dogs, may increase risk factors associated with chronic diseases, including diabetes and obesity, if eaten regularly.
Can Hot Dogs Be Healthy?
Hot dog lovers, don’t despair! There are tons of healthy hot dog options on the market. Here are some tips for what to look out for when buying them:
Look for Nitrate-Free Options
Numerous brands now offer nitrate-free options. You’ll may also see the term "uncured" included on the packaging for well-known brands like Applegate Farms, Niman Ranch, Oscar Mayer, Hebrew National, and Nathan’s.
The Size of the Hot Dog Matters
Choose hot dogs that are bun size, not oversized. The calories, saturated fat, and sodium tends to go up as the size of the hot dog gets larger.
Pay Special Attention to the Sodium
Some brands offer low sodium options. You can (and should) also compare hot dog options to see which is lower in sodium.
Alternative Meat Sources Aren't Necessarily Healthier
Contrary to common belief, the type of meat you choose doesn’t usually matter. Chicken hot dogs can also be high in saturated fat and sodium — as such, be sure to compare labels, if you choose a hot dog with a different type of animal base. Tofu or other alterative meat options can also be high in sodium.
Balance, Balance, Balance
There is a little room for saturated fat and sodium in your diet. Many people do go over that limit regularly — that’s when it can become problematic. If you're craving a hot dog, enjoy it as part of a balanced, healthy diet. It’s not about demonizing one food, but rather it’s about being mindful of all the foods you eat over time. A healthy dietary pattern includes fruits, vegetables, grains, legumes, nuts, seeds, lean protein, milk, dairy foods, and healthy fats. Enjoying a nitrate-free hot dog once in a while can fit into a healthy eating plan. Garnishing your hot dog with fermented sauerkraut, housing it in an enriched bun, and pairing it with a salad topped with vinaigrette dressing can create a balanced meal while also supporting your gut health.
Bottom Line: Hot dogs can be part of a healthy dietary pattern, so you can absolutely enjoy them when you fire up the grill this summer!
