Hot dogs may not be the healthiest food, but they are a staple at summer barbecues. Fortunately, healthier options are now available in supermarkets. Knowing what to look for can help you indulge without compromising your health.
What to Avoid
Nicole Avena, a New York-based nutrition consultant, advises avoiding traditional or ballpark-labeled hot dogs. 'These are usually the highest in sodium and contain the most additives and preservatives,' she told HuffPost. All processed meats pose health risks, including links to colorectal cancer due to preservation methods.
Healthier Meat Choices
Avena recommends choosing hot dogs made from whole beef, turkey, or chicken rather than mechanically processed meats. Sodium content is also crucial. Gretchen Zimmermann of Vida Health suggests selecting hot dogs with less than 400 mg of sodium per serving. The Dietary Guidelines for Americans recommend limiting sodium to 2,300 mg per day.
Look for uncured, nitrate-free, and nitrite-free options with minimal ingredients. 'Uncured chicken or turkey hot dogs are generally better because they are lower in saturated fat and less processed than beef,' Avena says. However, labels like 'uncured' or 'no nitrates added' do not guarantee healthiness. Natural preservatives such as celery powder have not been proven safer.
Vegetarian Options
For veggie dogs, choose those with minimally processed ingredients like tofu instead of heavily processed soy protein concentrate. Samantha Cassetty, nutrition expert and co-author of 'Sugar Shock,' notes that occasional processed veggie dogs are unlikely harmful, but safety concerns remain due to limited studies.
Healthiest Store-Bought Hot Dogs
Beef Options
Organic Valley Uncured 100% Beef Hot Dogs: Made with organic grass-fed beef and spices, these are lower in calories, sodium, and saturated fat compared to traditional dogs.
Applegate Naturals Do Good Dog Uncured Beef Hot Dogs: These use regeneratively sourced, 100% grass-fed beef with only four ingredients: beef, water, salt, and spices.
Pork Blends
Applegate Naturals Natural Stadium Beef and Pork Hot Dogs: Antibiotic-free, with no preservatives, fillers, or added nitrates.
Seemore La Dolce Beet-a Pork Sausages: Animal welfare-certified pork with fresh beets, garlic, and fennel, no preservatives or phosphates.
Turkey Options
Organic Valley Uncured Pasture-Raised Turkey Hot Dogs: Humanely raised, free from fillers and sodium nitrates, with 20% less sodium than leading organic brands.
Applegate Natural Uncured Turkey Hot Dog: Organic turkey, no antibiotics, fillers, or preservatives. Only 70 calories and under 4g of fat per serving.
Chicken Options
Applegate Organics Great Organic Uncured Chicken Hot Dog: Simple ingredients including organic chicken, water, sea salt, and spices, with no nitrate sources.
Bilinski's Mild Italian Chicken Sausage with Bell Peppers: Made with organic chicken breast, only 2.5g of fat and 13g of protein per dog.
Unhealthiest Store-Bought Hot Dogs to Avoid
Beef
Ball Park Brand Prime Uncured Beef Franks: Despite being 'uncured,' these contain 710mg sodium, 20g fat, and 9g saturated fat per serving.
Pork Blend
Kayem Beef & Pork Hot Dogs: High in fat and sodium, with corn syrup, dextrose, and preservatives.
Turkey
Ball Park Brand White Meat Smoked Turkey Franks: Contain mechanically separated turkey and nearly 600mg sodium per dog.
Chicken
Gwaltney Original Chicken Hot Dogs: Mechanically separated chicken with high sodium and 'natural' flavors that may contain unknown chemicals.
Vegetarian
Lightlife Smart Dogs: Made with processed soy protein isolate, multiple sweeteners, and inflammatory oils.
Enjoy in Moderation
If your favorite hot dog is on the 'avoid' list, you don't have to give it up entirely. Cassetty advises, 'Going to barbecues and eating less healthy foods are part of living a joy-filled life.' Enjoy one occasionally as part of a mostly healthy diet. 'Pick the one you'll enjoy and be mindful of your diet as a whole,' she says.
