OK, so hot dogs aren’t the healthiest food in the world, but admit it: if they weren’t on the summer barbeque menu, it would be like losing a friend.
Fortunately, with an increasing number of healthier hot dogs hitting supermarket shelves, it has become possible to indulge and still be easy on your body. You just need to know what to look for.
First things first: “Avoid traditional or stadium-labeled hot dogs”, Nicole Avena, a nutrition consultant in New York, told HuffPost. “They are generally the highest in sodium and contain the most additives and preservatives.”
All processed meats are a health risk – they have been linked to certain cancers such as colorectal cancer, because of the way they are preserved. But there are some types of meat that are less risky than the standard beef hot dog, Avena said. Look for a label that says whole meat, turkey or chicken, rather than processed and mechanically separated meats.
Another important factor is the sodium content. “Choose hot dogs that have less than 400 mg (or less than 20% of the Daily Value) of sodium per serving,” said Gretchen Zimmermann, senior director of cardiometabolic care for Life Health. (O Dietary Guidelines for Americans recommend that adults limit their sodium intake to less than 2,300 mg per day.)
Other indications of a high quality hot dog are if they are uncured and free of nitrate and nitrite, and have minimal ingredients. “Overall, uncured chicken or turkey hot dogs would be a better option because they are generally lower in saturated fat and less processed than beef,” Avena said.
But even if the label says “uncured,” “no added nitrates,” or “all natural,” that doesn’t mean these options are necessarily healthier. Natural preservatives like celery powder and celery salt may sound better, but there are no evidence they’re safer, so it’s still best to minimize your intake.
The same goes for vegetarian dogs: choose dogs with minimally processed ingredients, such as tofu, rather than highly processed soy protein concentrate or isolate.
“An occasional processed vegetarian dog is unlikely to be harmful, but these soy ingredients have not been well studied, so there are still some concerns about their effects. safety,” said Samantha Cassettenutrition expert and co-author of “Sugar Shock”.
To save you time scanning nutrition labels, here are the healthiest and least healthy store-bought hot dogs, according to nutritionists.
Organic Valley
A Healthy Beef Option: Valley Organic Hot Dog 100% Uncured Beef
Because they are not cured, this makes them your best bet for avoiding large amounts of carcinogens – and compared to traditional dogs, they are lower in calories, sodium and saturated fat.
natural apple
A Healthy Beef Option: Applegate Naturals Do Good Dog Uncured Beef Hot Dogs
“You are what you eat, and a healthier diet for the animal you are consuming means a healthier diet for you too,” said Marissa Meshulam, a registered dietitian in New York.
Stadium
An Unhealthy Beef Option to Avoid: Ball Park Brand Prime Uncured Beef Franks
The Dietary Guidelines for Americans recommend limiting calories from saturated fat to less than 10% of total calories per day to promote heart health. “A 2,000-calorie diet would equate to less than 20g of saturated fat per day,” Zimmermann said. “Ball Park Prime Uncured Beef Franks provides nearly half that amount in one serving.”
Even before bread, ketchup, and other savory condiments and accessories, these hot dogs contain 710mg of sodium in one serving, plus 230 calories, 20g of fat, 9g of saturated fat, 2g of carbs, and 9g of protein. Bottom row: Ew.
natural apple
A Healthy Pork Blend: Applegate Naturals Natural Stadium Beef and Pork Hot Dogs
View more
A Healthy Pork Blend: Seemore La Dolce Beet-a Pork Sausages
There are no preservatives or phosphates, and the only nitrates or nitrites are those naturally occurring in cultivated celery powder and sea salt.
Kayem
An Unhealthy Pork Mix To Avoid: Kayem Beef & Pork Hot Dogs
These dogs contain a lot of fat and sodium, as well as corn syrup and dextrose (two types of added sugar), mysterious scents, and preservatives. “This could indicate that the company uses pork by-products to produce its product, not lean pork or beef,” Avena said.
Organic Valley
A Healthy Turkey Option: Organic Uncured Turkey Hot Dogs from the Valley
These turkey hot dogs are made with meat from animals that were humanely raised, and the hot dogs are free of potentially harmful fillers and salt sources like sodium nitrates and nitrites, Zimmermann said. They also contain 20% less sodium than the leading organic brand.
natural apple
A healthy turkey option: Applegate Natural Uncured Turkey Hot Dog
Applegate Farms turkey dogs are as clean as they can get – the turkey is organic and humanely raised without antibiotics, and the hot dogs themselves contain no fillers or preservatives. “They simply contain organic turkey and organic spices and herbs,” Shapiro said. “They are a lean and light option, coming in at 70 calories each with less than 4g of fat.”
Stadium
An unhealthy turkey option to avoid: Ball Park Brand White Meat Smoked Turkey Franks
Ball Park’s turkey sausages contain mechanically separated turkey, which, “to put it simply, means the meat doesn’t come from a lot of the turkey,” Meshulam said. “Most likely it’s ground bone paste.” They are also loaded with sodium, at nearly 600mg per dog. (“That’s more than I recommend in a full frozen meal,” Shapiro said.)
Applegate Organics
A healthy chicken option: Applegate Organics Great Organic Uncured Chicken Hot Dog
“This is an excellent choice for a hot dog with just a handful of ingredients, including organic chicken, water, sea salt and spices,” said Zimmermann. “There are also no artificial or natural sources of nitrate or nitrite like celery powder, making it one of the best hot dog options for grilling in the summer.”
from Bilinski
A Healthy Chicken Option: Bilinski’s Mild Chili Chicken Italian Sausage
Bilinski’s line of chicken sausages is another excellent choice for summer grilling. “Not only are they made with organic chicken breast, water and spices, but they are also very lean,” Meshulam said. The brand’s mild Italian option has just 2.5g of fat per dog (0.5g of that saturated fat) and 13g of protein.
Gwaltney
An Unhealthy Chicken Option to Avoid: Gwaltney Original Chicken Hot Dogs
“The word ‘natural’ is not regulated by the FDA and can mislead consumers,” Zimmermann said. “Overall, the high sodium content and long list of ultra-processed ingredients make this chicken dog a no-go option.”
Upton Naturals
A healthy vegetarian option: Upton Naturals Updog Vegan Hot Dog
This vegan hot dog alternative has a meat-like texture. “It contains 19 grams of vital wheat gluten protein or seitan (the main protein in wheat),” Avena said. “The limited ingredients and preservatives make it a great meatless hot dog option.”
Jack & Annie’s
A Healthy Vegetarian Option: Jack & Annie’s Jackfruit Sausages
Instead, opt for a plant-based protein (like tofu, beans, or legumes). Jack & Annie’s Jackfruit Sausages, for example, is made from jackfruit – a plant that eats like its favorite meat – and prepared with natural seasonings.
light life
An Unhealthy Vegetarian Option to Avoid: Lightlife Smart Dogs
What if your favorite hot dog is one of the “unhealthy” options listed above?
If any of your favorite dogs made the “drive clear” list, that doesn’t mean you have to ditch them. “Going to barbecues and eating less healthy foods is part of a joy-filled life,” Cassetty said.
Her advice? If you think no family barbecue is complete without a Ball Park fringe on hand, then grab one and enjoy. Just don’t make hot dogs a lifestyle.
“The occasional hot dog at a barbecue when you’re eating a mostly healthy diet isn’t going to destroy your health,” Cassetty said. “So choose what you like and be mindful of your diet as a whole.”