Key Takeaways

  • If you’re choosing between the two, a lean hamburger is generally the healthier pick because it offers more protein, less sodium, and fewer additives than a typical hot dog.

  • Hot dogs can still fit into a summer cookout, but it’s smart to choose brands with simpler ingredients and enjoy them less often since they’re usually more processed and higher in salt and preservatives.

  • To make either option better for you, keep portions moderate, pile on vegetables, choose lighter toppings and whole-grain buns, and avoid heavily charring the meat on the grill.

Summer barbecue season has officially begun, and July 4th—perhaps the most popular day of the year for grilling hot dogs and hamburgers—is quickly approaching. And while there’s no denying that hot dogs and hamburgers are incredibly delicious, what nutritional benefits do they offer? 

To find out, we spoke to three registered dietitians (RDs and RDNs) to discover how hamburgers and hot dogs impact health, how they differ nutritionally, and which is the healthier option for your summer cookouts.

Meet Our Expert

Are Hot Dogs Healthy?

While hot dogs have long had a reputation as an unhealthy food, they do offer a few redeeming qualities. This is especially true if you opt for a reputable brand that’s transparent about exactly what goes into its recipe—and what doesn’t.

“Hot dogs are a source of protein with five to 10 grams (g) per serving, depending on the brand. Protein supports muscle building, blood sugar control, satiety, and bone health, especially as we age. Hot dogs also provide small amounts of iron, an essential nutrient for oxygen delivery, as well as B vitamins, zinc, selenium, and phosphorus,” explains Edwina Clark, MS, RD, registered dietitian and founder of Edwina Clark Nutrition. These micronutrients also support energy metabolism, bone, and immune health.

That said, there are also a few health concerns associated with hot dogs—some of which you may have heard before. “Hot dogs are also classified as a processed meat, which has been linked to colorectal cancer risk,” says Jenna Gorham, registered dietitian and founder of The RD Link. Plus, they can contain higher amounts of concerning nutrients. “They are usually high in sodium, saturated fat, and preservatives,” adds Crystal Orozco RDN, CDCES, CPT, registered dietitian and founder of Vida Nutrition Counseling.

Excessive sodium intake over long periods of time can lead to increased blood pressure levels (also known as hypertension), and consuming high levels of saturated fat (though a complex topic) may negatively impact cholesterol levels in certain individuals. Meanwhile, nitrates and nitrites (the most problematic preservatives in hot dogs) convert into nitrosamines in the body—the carcinogenic compounds that have organizations like the World Health Organization (WHO) raising red flags about the cancer risk associated with cured and processed meats.

Are Hamburgers Healthy?

Hamburgers tell a slightly different story nutritionally. “A hamburger is an excellent source of protein and provides nutrients like iron and vitamin B12,” says Orozco. Zinc, selenium, and phosphorus can also be found in these popular protein choices.

However, burgers can also pose their own heart health concerns. “Hamburgers can be a rich source of saturated fat, especially if they use 85/15 (85 percent lean, 15 percent fat) ground beef instead of 93/7 (93 percent lean, 7 percent fat). The big difference between hot dogs and hamburgers is in the processing. Hamburgers tend to be less processed, lower in sodium, and are less likely to contain fillers, preservatives, and other additives linked with adverse health outcomes,” adds Clark. 

Common toppings on hamburgers—like cheese, bacon, and creamy sauces—can also drive up the saturated fat, sodium, and calorie count of the dish.

Which Food Is Healthier?

With these nutritional attributes in mind, are hot dogs or hamburgers a healthier choice? All three RDs agree that hamburgers are the clear winner.

“When you compare a standard beef hot dog—about 150 to 180 calories, 6 to 7g of protein, 13 to 15g of fat, five to six g of saturated fat, and 400 to 600 milligrams (mg) of sodium—to a burger made with 90 percent lean ground beef, the burger stands out nutritionally on multiple fronts,” Gorham explains. “The lean burger comes in around 200 calories with 22g of protein, 11g of fat, four g of saturated fat, and only about 80 mg of sodium. You’re getting three times more protein and one-fifth of the sodium with the burger.”

Clark agrees, adding, “I generally choose hamburgers over hot dogs because I can control what goes into them, and they tend to be less processed than hot dogs. Processed meat, such as hot dogs, is carcinogenic to humans. Red meat, on the other hand, is classified as a ‘probable carcinogen’ and is a group 2A carcinogen according to the WHO.”

Orozco echoes this sentiment, sharing, “In general, a lean hamburger is the healthier choice because it is typically less processed than a hot dog while providing high-quality protein and essential nutrients like iron and vitamin B12.”

Healthy Summer Cookout Tips

Both options should be eaten in moderation and can fit into a healthy lifestyle when enjoyed as such. With this in mind, here are some easy tips for enjoying both hot dogs and hamburgers in a healthier way this summer:

  • Load Up on Veggies: “My favorite tip is to fill at least half your plate with colorful fruits and vegetables. Think grilled vegetable kabobs, fresh fruit platters, colorful salads, homemade salsas, guacamole, hummus, and crunchy vegetables with dips,” says Orozco. This will help increase the fiber and micronutrient content of your meal.

  • Reduce the Saturated Fat: “Use lean ground beef or ground turkey (93/7) to make hamburgers, and add grated veggies and mashed lentils to help cut down on portion size,” shares Clark. Opting for grilled chicken, fish, or veggie burgers can lower the meal’s saturated fat content, too.

  • Choose Preservative-Free: Thankfully, there’s a whole market of preservative- and nitrate-free hot dogs. Most grocery stores nationwide have at least one option to choose from.

  • Mind the Portion Size: Like most other foods, portion size is key when enjoying either hot dogs or hamburgers. “Stick to a three-ounce portion of red meat, filling up on plant-rich sides rather than packing your plate with red meat,” suggests Clark.

  • Pick Healthy Toppings and Whole Wheat Buns: “Choose flavorful toppings like arugula, sauerkraut, avocado, sprouts, and/or a whole wheat bun for more fiber and gut health benefits,” offers Gorham. Classics like lettuce, tomato, pickles, sauteed mushrooms, jalapeños, shredded cabbage, and grilled onions and peppers fit the bill here as well.

  • Watch the Char: Though many of us love a char-grilled burger or hot dog, it’s important to be mindful of how dark your meat gets on the grill. “Cook your meat low and slow to avoid charring. Charring results in the build-up of polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs), which are carcinogenic,” says Clark.

Read the original article on Real Simple