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!”
Turkey dogs, also known as turkey franks, are a popular alternative to traditional beef and pork hot dogs. With rising health consciousness, many consumers wonder whether swapping to turkey dogs is truly better for their health. This article will explore the nutrition profile and health impacts of turkey dogs to help you decide if they’re a smart choice.
Nutritional Pros of Turkey Dogs
Compared to beef or pork franks, turkey dogs are lower in total fat, saturated fat and cholesterol. Per link, a typical turkey dog contains:
- 80 calories (vs. 150 calories in a beef hot dog)
- 2.5 g fat (vs. 13 g)
- 1 g saturated fat (vs 5 g)
- 15 mg cholesterol (vs 30 mg)
With nearly half the calories and 75-80% less fat than beef hot dogs, turkey dogs can be part of a healthy diet for weight management. The decreased saturated fat and cholesterol also reduce your risk for high LDL cholesterol, heart disease and metabolic disorders.
Turkey dogs are an excellent source of lean protein at about 7 grams per link. Protein provides satiety so you feel full longer after eating. The amino acids in protein are also essential for building and repairing muscles.
Many turkey dogs are enhanced with nutrients like vitamin E, niacin, vitamin B6, iron and zinc. This fortification helps increase your daily intake of key vitamins and minerals.
Potential Drawbacks of Turkey Dogs
Though they edge out beef in some regards, turkey dogs still have some nutritional downsides common to all processed meats.
- High sodium content at around 400 mg per link. Excess sodium intake raises blood pressure.
- Nitrates/nitrites added as preservatives. In the body these form carcinogenic nitrosamines.
- Lacking beneficial nutrients found in whole turkey meat.
Additionally, some turkey dog brands try to improve taste by adding extra sugar and chemical flavorings. Make sure to read the ingredient list rather than assuming any turkey frank is automatically healthier.
From a weight loss perspective, turkey dogs can be high in calories if you eat multiple links at a time or pile on high-calorie condiments Portion control remains important.
How Turkey Dogs Compare to Other Hot Dogs
Beef hot dogs are the highest in fat and sodium, followed by pork/beef blends. Poultry dogs are lower in fat than red meat but still fairly high in sodium. Here’s how some popular hot dog brands compare per link:
- Oscar Mayer Beef Franks – 190 calories, 16 g fat, 5 g sat fat, 730 mg sodium
- Nathan’s Famous Skinless Beef Franks – 150 calories, 13 g fat, 5 g sat fat, 660 mg sodium
- Ball Park Beef Franks – 150 calories, 13 g fat, 5 g sat fat, 660 mg sodium
- Hebrew National 97% Fat Free Beef Franks – 120 calories, 3.5 g fat, 1.5 g sat fat, 670 mg sodium
- Oscar Mayer Classic Wieners (pork/beef) – 150 calories, 13 g fat, 5 g sat fat, 690 mg sodium
- Nathan’s Skinless Turkey Franks – 80 calories, 2.5 g fat, 1 g sat fat, 670 mg sodium
- Hebrew National 97% Fat Free Turkey Franks – 60 calories, 1 g fat, 0 g sat fat, 630 mg sodium
Among beef dogs, looking for “light” or “fat free” can reduce calories, fat and saturated fat With turkey dogs, choose brands without a lot of added sugars
Healthiest Ways to Eat Turkey Dogs
To maximize nutrition, avoid nitrate-containing meats as often as possible by substituting whole turkey cuts. But for occasional hot dogs, turkey franks are one of the better options. Here are some healthy tips:
- Choose turkey dogs with no added sugars and minimal ingredients. Read nutrition labels.
- Add extra vegetables like sauerkraut, onions, cucumber slices.
- Opt for whole wheat buns over white buns when possible.
- Use mustard instead of mayo-based condiments like ketchup.
- Limit to 1 turkey dog per meal, avoiding frequent consumption.
- Bake or grill dogs rather than frying to reduce calories.
- Pair with fruit, carrots sticks or other nutritious sides.
- For kids’ meals, offer a turkey hot dog over more processed choices like chicken nuggets.
The Healthiest Processed Meat Options
After poultry hot dogs, other fairly healthy processed meats include:
- Turkey or chicken sausages with minimal added ingredients
- Deli turkey, ham, or roast beef with low or no nitrates/nitrites
- Veggie dogs (confirm protein and nutrient content)
- Salmon or other fish hot dogs (may be high in sodium)
- Grass-fed beef franks with recognizable ingredients
For everyday meals, lean whole cuts of poultry, fish and grass-fed meats are healthiest. But turkey dogs can be an occasional better-for-you choice at barbecues, movies, ball games and other fun times when you crave a hot dog. Moderating portions and loading up on veggie toppings helps balance their nutritional impact.
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
What is in HOT DOGS? Are Hot Dogs Good for You? – Dr.Berg
FAQ
What is the healthiest hot dog to eat?
Are turkey dogs safe to eat?
Are Oscar Mayer turkey dogs good for you?
What are turkey dogs made of?
Are Turkey dogs good for You?
Protein: Turkey dogs are also a good source of protein, providing approximately 10 grams per serving. Carbohydrates: Similar to hot dogs, turkey dogs are low in carbohydrates, typically containing less than 1 gram per serving. Flavor: Hot dogs possess a distinctively smoky, savory flavor that is both familiar and comforting.
What are the health benefits of ground turkey?
Ground turkey has multiple benefits. It is a good source of minerals, and B vitamins, rich in proteins, low in fat and it is lower in calories than common turkey.
Can dogs eat turkey?
High fat content can cause pancreatitis, while all the extra spices and seasonings can irritate your dog’s stomach. Only feed your dog turkey meat: Pick through whatever meat portion you’re offering your dog to ensure none of the roasting aromatics are mixed in. Onions are toxic to dogs, and garlic can be toxic in large quantities.
Can dogs eat turkey skin?
Remove turkey skin: Too much fat (from the skin itself, plus whatever butter or oil was used for roasting or frying) and seasonings are dangerous for dogs. High fat content can cause pancreatitis, while all the extra spices and seasonings can irritate your dog’s stomach.