What Are the Health Risks of Hot Dogs?

Many people enjoy hot dogs as a staple summertime menu item at baseball games and backyard BBQs. Their popularity stems from several factors, including convenience, affordability, and versatility.

Hot dogs are typically made of finely ground meats and encased in their distinctive cylinder shape. They’re often served in a soft bun and topped with a choice of condiments, including ketchup, mustard, relish, and sauerkraut, among others.

As a processed meat, hot dogs may have some negative health effects. However, they offer some nutrition, like protein, and can still be included in a well-balanced diet.

What Are Hot Dogs Made Of?

Hot dogs are a type of processed meat typically made from blends of pork, beef, or a combination of the two. The meat is cut and finely ground in a mixer and then flavored with spices and curing agents.

A high-speed chopper blends the meat, added fats, salt, and other seasonings like garlic, pepper, and paprika into an emulsion or batter, which is then stuffed into the signature cylinder casings. Some hot dog brands use cellulose casings, which are eventually removed before packaging, while others use natural casings that remain in place when the hot dog is eaten.

The casings are linked and put into a smokehouse conveyor system under controlled temperature and humidity. As the hot dogs pass through the system, they're cooked thoroughly and smoked for texture, flavor, and color. Next, the hot dogs are showered in cool water, and the cellulose casing is peeled away before heading to the packaging line.

Hot dogs can be prepared in various ways to impart different flavors and textures. You can boil, grill, or smoke your hot dogs, depending on your taste preferences.

Risks of Hot Dogs

Processed meats, including hot dogs, have been associated with several potential health risks. For example, high consumption of processed meat has been linked to an increase in all-cause mortality, cardiovascular disease (CVD), and metabolic outcomes like dysregulated blood sugar levels, elevated cholesterol, and hypertension (high blood pressure).

Consuming red and processed meats is also thought to increase the risk of certain cancers, especially cancers related to the digestive tract. However, research evidence remains inconsistent, as many factors can contribute to a cancer diagnosis.

Depending on your medical history and wellness goals, some aspects of hot dogs may be a deal breaker. Factors to consider when weighing the potential health risks of hot dogs include:

• Sodium content: Hot dogs are often high in sodium, which can contribute to hypertension and increased risk of CVD. A low-sodium diet can effectively lower blood pressure, independent of antihypertensive medication.4 People with a history of hypertension may need to limit their intake of hot dogs to avoid exceeding their recommended sodium intake.
• Saturated fat content: Processed meats tend to be high in saturated fat. The Dietary Guidelines for Americans recommend limiting saturated fat intake to less than 10% of total daily calories.5 For example, people following a 2,000-calorie diet must limit their saturated fat intake to less than 22 grams (g) daily. One beef hot dog provides approximately 6 g of saturated fat.
• Nitrates and nitrites: Nitrates and nitrites are often used as preservatives in processed meats. While more research is needed, preliminary studies indicate these additives may act as carcinogens and increase the risk of certain cancers, such as breast and prostate cancer.
• Potential for foodborne illness: While not exclusive to hot dogs, improper handling during the cooking process can lead to contamination with bacteria, such as Listeria monocytogenes, that can cause foodborne illnesses. Cooking hot dogs to 160 degrees Fahrenheit (71 degrees Celcius) before consumption can help reduce this risk.

While consuming hot dogs occasionally may not present significant risks to your overall health, regular consumption can contribute to adverse health outcomes. Consider the nutrition profile of hot dogs when shopping for them, and be mindful of your portion sizes to help manage some of the risks associated with the food.

Nutrition of Hot Dogs

The nutrient profile will vary between hot dog types and brands, so it's essential to read nutrition labels when comparing products at the grocery store. Consider the serving size, total calories, sodium content, and fat in the available hot dog varieties.

One plain beef hot dog (49 g) without a bun or condiments provides:

• Calories: 151
• Fat: 13.6 g
• Saturated fat: 5.6 g
• Carbohydrate: 1.4 g
• Protein: 5.7 g
• Sodium: 424 milligrams (mg)
• Sugar: 0.6 g

Adding a bun to your hot dog can contribute to the food’s calories, carbohydrates, and other nutrients. One beef hot dog on a plain white bun (102 g) provides:

• Calories: 314
• Fat: 18.6 g
• Saturated fat: 7.2 g
• Carbohydrate: 24.3 g
• Protein: 11.4 g
• Sodium: 719 mg
• Sugar: 4 g

The nutrition facts of chicken- or pork-based hot dogs will differ from those of beef-based frankfurters. Also, any condiments added to your hot dog will increase your meal's calories, sodium, and sugar.

Choosing a Better Hot Dog

Choosing a better-for-you hot dog begins with reading the nutrition facts. Here are some tips:

• Look for hot dogs made from 100% beef or other lean meats, and avoid options made with byproducts or added fillers that offer little nutritional value
• Know that grass-fed varieties may also be healthier due to their potential for lower saturated fat content
• Opt for hot dogs with a lower sodium content and fewer additives when possible

Alternative options include chicken or turkey hot dogs, which are typically lower in calories and saturated fat than beef hot dogs. Vegan and vegetarian hot dogs are also available for people who follow a plant-based diet or want to reduce their meat intake. Veggie dogs are usually made from tofu or vegetables and are lower in calories and cholesterol.

Moderation is key for any hot dog you choose. Be mindful of portion sizes and frequency of consumption, and focus on creating a well-balanced diet rich in fruits, vegetables, lean protein, and whole grains.

A Quick Review

While hot dogs are a favorite staple for many summertime festivities, they may not be suitable for certain people and can negatively affect health when consumed in excess.

Hot dogs tend to be high in sodium, and high sodium intake has been linked to an increased risk of heart disease and high blood pressure. They also contain a significant amount of saturated fat and some additives, like nitrates and nitrites, that pose an increased risk of cancer.

However, hot dogs can fit into a well-balanced diet when consumed in moderation and with nutrient-dense foods. Keep in mind that portion sizes, buns, and added condiments can also affect the nutrition of hot dogs.