With lots of hot dogs out there, it should be easy to choose a relatively healthy one, right?
Not necessarily. Even “healthier” hot dogs may not be better for you, says Carolyn Brown, a registered dietitian and nutritionist at Foodtrainers, in New York City. “It comes down to the quality of the meat, the processing, and the other added ingredients.”
Brown recommends hot dogs with less than 150 calories and fewer than 14 grams of fat (with no more than 6 grams saturated). Sodium should not exceed 450 milligrams. From Brown and our friends at Health.com, heres a list of hot dogs, good and bad…
Applegate Farms the Great Organic Uncured Beef Hot Dog meets and beats Browns criteria, with 110 calories, 8 grams of fat (3 grams saturated), 7 grams of protein, and just 330 milligrams of sodium. Its also made from organic, grass-fed beef.
“Organic meat has never been given antibiotics or hormones, so its always the way to go if you have the option,” she says. “Grass-fed is even better; meat from a grass-fed animal doesnt have as much total or saturated fat as regular grain-fed.”
Ball Park Franks lead the lineup in sodium, calories, and fat, with 550 milligrams of sodium, 190 calories, 16 grams of fat (7 saturated), and 9 grams of protein.
Whats more, theyre cured, meaning they have been treated with nitrates and nitrites, which have been linked to cancer and other health problems.
The U.S. Food and Drug Administration limits the nitrate and nitrite content of food products, including hot dogs, but there are tasty uncured dogs available.
If you like the idea of a low-cal, low-fat hot dog with plenty of protein, chicken dogs can be a great choice.
You wont find any mystery meat in Trader Joes Uncured Chicken Hot Dogs – just boneless, skinless chicken breasts and thighs.
These dogs also contain flavorings like garlic, onion, and paprika. Each one has 60 calories, fewer than a medium-size apple. Theyve got 250 milligrams of sodium, 2.5 grams of fat, less than 1 gram of saturated fat, and 9 grams of protein.
Rocky Dogs chicken hot dogs contain 10 grams of fat each, including 2.5 grams of saturated fat, and a trim calorie count of 110. But they lose big points in the sodium category, with a hefty 470 milligrams!
U.S. dietary guidelines recommend consuming less than 2,300 milligrams of sodium a day, and less than 1,500 if youre over 50 or have high blood pressure, diabetes, or kidney disease. One of these hot dogs will eat up one-fifth to one-third of your daily sodium allowance.
Applegate also won out for best turkey frank. The companys uncured Organic Turkey Hot Dogs contain 60 calories, 3.5 grams of fat (including 1 gram of saturated fat), 370 milligrams of sodium, and 7 grams of protein.
Oscar Mayers Classic Turkey Franks are made from mechanically separated meat (MSM) – a paste-like substance made by forcing bones through a sieve at high pressure to remove any remaining meat, according to the USDA. MSM made from beef has been banned in the U.S. since 2004 due to concerns about mad cow disease, although mechanically separated poultry is safe to eat, says the Food and Drug Administration.
These dogs are relatively high in fat and sodium. Each has 100 calories, 8 grams of fat (including 2.5 grams of saturated fat), 510 milligrams of sodium, and 5 grams of protein.
Vegetarians can rejoice in Lightlife Foods fat-free Smart Dogs, with 45 calories each, 310 milligrams of sodium, and 8 grams of protein.
Compared to many other “not dogs” out there, Smart Dogs list of ingredients is short and doesnt sound too much like a chemistry lab inventory. The main ingredients are water, soy protein isolate, wheat gluten, and evaporated cane juice.
While lower in fat and calories than other types of hot dogs, the Morningstar Farms Corn Dog has a list of ingredients as long as your arm, including extenders and fillers such as soy, corn flour, and wheat gluten proteins.
These pack 470 milligrams of sodium apiece, 150 calories, and 2.5 grams of fat (including a half gram of saturated fat).
“Most veggie dogs will be high in sodium and have lots of processed ingredients, including processed soy or textured vegetable protein,” says Brown. “Sorry, vegetables arent supposed to taste like hot dogs!”
Oscar Mayer is one of the most recognizable brands when it comes to hot dogs. Their turkey hot dogs are a popular option for those looking for a healthier alternative to traditional beef hot dogs. But are Oscar Mayer turkey hot dogs really better for you? I decided to take a closer look at the nutrition facts, ingredients, and processing methods to find out.
A Quick Overview of Oscar Mayer Turkey Hot Dogs
Oscar Mayer offers a few different varieties of turkey hot dogs. Some of the most popular options include:
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Oscar Mayer Turkey Franks – These come in a standard size and contain 100 calories 380mg sodium, and 5g protein per link.
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Oscar Mayer Turkey Uncured Franks – These uncured hot dogs have 100 calories 380mg sodium and 7g protein per link.
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Oscar Mayer Classic Uncured Turkey Bun Length Franks – These are longer hot dogs in a bun length size with 130 calories, 520mg sodium, and 7g protein each.
All Oscar Mayer turkey dogs contain 6g or less fat per link, which is relatively low compared to beef hot dogs. They are also free of many common allergens like milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soy.
Nutrition Profile of Oscar Mayer Turkey Franks
When evaluating the nutrition of hot dogs. there are a few key factors to consider
Calories: Oscar Mayer turkey hot dogs range from 100-130 calories per link, which is on the lower end for hot dogs. This makes them a reasonably low-calorie option.
Fat and Saturated Fat: With 5-6g of total fat and around 1.5g saturated fat per link, the fat content is lower than traditional beef or pork hot dogs.
Sodium: At 380-520mg per hot dog, the sodium content is quite high. This is over 15% of the recommended daily value per link. The uncured options are on the lower end of the sodium range.
Protein: With 5-7g of protein per link, these can be a good source of protein. However, protein quality may not be as high as whole food sources.
Sugars: Most Oscar Mayer turkey dogs contain around 1-2g of added sugars like corn syrup or dextrose.
Overall, the nutrition profile is mixed. While they are low in calories and fat compared to beef, the high sodium and added sugars are downsides.
Ingredients in Oscar Mayer Turkey Hot Dogs
When it comes to ingredients, there are a few things to look out for in hot dogs:
Mechanically Separated Turkey: This highly processed meat slurry is commonly used in hot dogs. It allows meat processors to use up leftover meat scraps and pieces that might otherwise go to waste.
Nitrates/Nitrites: Many Oscar Mayer turkey dogs contain sodium nitrite, which is used as a preservative. There are links between nitrites and cancer risk. The “uncured” options use natural sources of nitrite like celery powder instead.
Artificial Flavors: Some contain generic “natural flavors” or “smoke flavor”, which can come from artificial sources. It’s preferable when all flavors are derived from real food ingredients.
Textured vegetable protein: Some varieties contain TVP or textured soy protein isolate to add texture. These are highly processed forms of soy.
While Oscar Mayer turkey hot dogs are gluten-free and free of many allergens, they can contain various processed ingredients and additives common in packaged meats. Reading labels closely and choosing options with simpler ingredients is recommended.
Are Oscar Mayer Turkey Hot Dogs Highly Processed?
As hot dogs, Oscar Mayer turkey franks go through intensive processing before ending up neatly packaged at the grocery store. Here are some aspects of the processing:
Mechanically separated turkey: The process of forcing turkey through a sieve to extract every last bit of meat increases processing significantly.
Curing: Even uncured hot dogs usually use ingredients like celery juice powder to mimic curing. Traditional curing uses sodium nitrite.
Smoke flavoring: Natural smoke flavor comes from condensing real smoke into a liquid. But artificial smoke flavors are also used in hot dogs.
Emulsifiers: Ingredients like modified food starch help bind all the processed meat scraps into a homogenous mixture and give hot dogs their characteristic texture.
Extenders: Corn syrup, dextrose, and other fillers help reduce the amount of actual meat protein needed. They also add flavor, color, and texture.
Canning: Finally, the processed meat mixture is stuffed into casings, cooked, sealed in cans, and shelf-stabilized so it can last over a year before going bad.
Clearly, Oscar Mayer turkey franks undergo heavy processing from start to finish. The degree of processing is comparable to other shelf-stable meat products.
How Do Oscar Mayer Turkey Hot Dogs Compare to Other Options?
Oscar Mayer turkey hot dogs are lower in fat and calories compared to pork and beef hot dogs, but the sodium content is still quite high. Here’s how they compare to some other options:
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Pork or beef hot dogs: Oscar Mayer turkey dogs are lower in total fat, saturated fat and cholesterol compared to traditional hot dogs. However, sodium is still high.
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Organic or uncured beef hot dogs: These often have fewer artificial ingredients and less sodium compared to Oscar Mayer. But they are higher in saturated fat.
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Vegetarian hot dogs: Soy or veggie-based hot dogs are lower in saturated fat, cholesterol and sodium. But they are highly processed.
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Homemade turkey burgers: Using ground turkey breast to make your own burgers avoids highly processed meats and lets you control ingredients.
The Bottom Line: Are Oscar Mayer Turkey Hot Dogs Healthy?
When it comes to processed meats like hot dogs, there are always trade-offs. Oscar Mayer turkey hot dogs can be an occasional part of an overall healthy diet for those looking for a lower fat option. However, the high degree of processing and sodium content is concerning. Going with uncured, organic options when possible is recommended, and limiting overall intake of processed meats. Alternatives like homemade turkey or veggie burgers are healthier options.
At the end of the day, no highly processed food will ever be truly “healthy”. But if you’re going to indulge in a hot dog once in awhile, Oscar Mayer turkey dogs are a reasonably better option, just don’t treat them as an everyday staple. And be sure to pile on lots of tasty toppings!
Frequently Asked Questions
Are Oscar Mayer turkey hot dogs good for you?
Compared to beef hot dogs, Oscar Mayer turkey hot dogs are a bit better since they are lower in total and saturated fat. However, they are still highly processed and high in sodium. They should only be an occasional indulgence.
Are turkey hot dogs processed meat?
Yes, turkey hot dogs like those from Oscar Mayer undergo intensive processing. This includes the use of mechanically separated turkey, smoke flavorings, emulsifiers and other additives. They go through more processing steps compared to products like turkey breast or ground turkey.
Should you avoid nitrates in hot dogs?
It’s best to limit nitrates from processed meats. The “uncured” Oscar Mayer turkey hot dogs use natural sources of nitrite like celery powder instead of sodium nitrite. This is a better choice than standard cured hot dogs. But an even healthier choice is to pick whole food alternatives to processed hot dogs when possible.
Is processed turkey meat bad for you?
Turkey products like hot dogs, lunchmeat and sausages that undergo intensive processing do pose greater health risks. The best options are fresh or frozen unprocessed cuts of turkey. If choosing processed turkey, look for products with no artificial ingredients or nitrites/nitrates. But avoid making processed turkey a regular meal choice.
Are turkey hot dogs gluten free?
Oscar Mayer turkey hot dogs are gluten-free, which is a pro for those following a gluten free diet due to celiac disease or gluten intolerance. The hot dogs do not contain any wheat, barley, rye or other gluten-containing grains. Always check labels for gluten free certification to confirm gluten free status.
What’s the healthiest hot dog?
There’s no such thing as a truly “healthy” hot dog, since the intensive processing itself poses risks. But to find the healthiest option, look for uncured, organic hot dogs that are low in sodium, minimally processed and contain no artificial additives or nitrites. Or try homemade turkey or veggie burgers for a whole food alternative.
The Bottom Line
Oscar Mayer turkey hot dogs can be an occasional part of a balanced diet, but shouldn’t become a daily staple. While they are lower in fat than pork or beef hot dogs, the high sodium content and heavily processed nature still pose some health risks. Going with the uncured options and always reading labels is recommended. For better everyday options, try substituting whole foods like turkey burgers or chicken sausage. What’s your favorite hot dog topping?
Low-fat hot dog: Good
“Reduced-fat hot dogs are not always the best idea if weird ingredients are being added to make up for it; after all, fat provides a lot of the flavor and texture,” says Brown. “Ingredients that might be upped are sodium, those chemical flavorings that give the mouth the feel of fat, and other bulking ingredients like modified food starch or cornstarch.”
Whats more, most of the low-fat dogs out there are cured. Nevertheless, Ball Park does a pretty good job with its Fat Free Beef Franks. They are, indeed, fat free, with 50 calories, 430 milligrams of sodium, and 5 grams of protein.
More from our friends at Health.com: Best and worst burgers