Are Hot Dogs a Good Source of Protein?

Competitive eaters are limbering up their stomachs and grills are lighting up across the country—summer holiday cookout season has arrived.

While backyard barbecues and cookouts are seldom focused on health food, it’s always beneficial to know how to navigate the picnic table if you’re trying to stay within your macros. This begs the question: Are hot dogs a good source of protein? We asked two registered dietitians to weigh in.

Hot Dogs: Protein Source or Indulgence?

Both turkey and beef hot dogs provide around 6 to 7 grams of protein, depending on the size of the hot dog, said Joan Salge Blake, RDN, a nutrition professor at Boston University.

“The benefit of the turkey hot dog is that it will provide only 2 grams of heart-unhealthy saturated fat compared to more than double that for the beef hot dog,” Salge Blake told Verywell.

Monica Bearden, RD, a sports and wellness nutrition specialist at Houston Methodist Orthopedic and Sports Medicine, agrees, adding that many hot dogs are now made without as many byproducts, such as trimmings from turkey, chicken, beef, and pork.

“If you get to choose your dog, choose one of the new hot dogs that are 100% beef made from premium cuts,” Bearden told Verywell. “The package should say that there are no artificial colors, fillers, or byproducts. But they are still all beef, so they taste great.”

The negative is that most hot dogs still contain nitrites. When exposed to high heat on a grill, nitrates chemically change into nitrosamine, a known carcinogen. As an occasional treat at a cookout or baseball game, this level of carcinogen should not have a huge impact, Bearden said.

Beyond the hot dog itself, Bearden says that the toppings you choose can help make your treat a bit healthier. She recommends mustard as a low-calorie, low-fat, and low-sodium choice. She also recommends adding vegetable toppings like sauerkraut, which can add gut-healthy probiotics.

Hot Dog or Burger?

In the battle for the grill, there’s a better option for protein lovers: the hamburger.

“A hamburger made with 80% lean beef is, well, beefy, coming in at about 30 grams of protein with 7 grams of heart-unhealthy saturated fat,” Salge Blake said. “If you are looking for a plant-based burger with less saturated fat, Beyond Meat just reformulated their burger. A 4-ounce burger, uncooked, serves up 21 grams of protein with only 2 grams of saturated fat. Because this burger is made with protein from pea, red lentils, and faba beans, it also contains 2 grams of fiber.”

Bearden added that burgers also offer the benefit of portion control: You’re less likely to have more than one.

“Typically, when we eat a burger, you’re going to eat more meat and get more protein from that meal,” Bearden said. “A hot dog is a little bit under 2 ounces, while typically a hamburger patty is anywhere from 3 ounces to 4 ounces of meat. So you’re going to get more protein and more nutrition from that burger.”

The cut of your hamburger makes a difference as well. If you’re interested in getting the most protein without the fat, choose a 93% lean ground beef, but be careful not to overcook. Leaner meats are less forgiving when overcooked and can become dry and tough quickly. An 85% lean ground beef is a more common option and still provides plenty of protein and satisfaction.

Don’t Forget the Sides

Hot dogs and hamburgers may be the main event, but a cookout should never be without sides. While you have the grill fired up, Sagle Blake suggests throwing on vegetables to add more nutrition and great flavor to your plate.

Bearden recommends loading up your plate with fruits and veggies. The additional fiber will help keep you full so that you don’t overindulge in multiple hot dogs or burgers.

Beans are another good protein option, Bearden said. A typical serving of beans will provide 5 to 10 grams of protein plus fiber. Although baked beans also come with added sugars, Bearden said they’re still nutritious. For healthier options, she recommends ranch-style beans or black beans.