Indulging in a ketchup and mustard-slathered hot dog is a quintessential part of summertime cookouts and ballgame outings. If you're like me, you might also load up your hot dog with pickles, onions, and the occasional jalapeño pepper. However, it's important to recognize that not all hot dogs are created equal. Hot dogs have gained notoriety for their high sodium and saturated fat content, both of which are strongly linked to heart disease. In fact, some hot dogs can be crowned as the world's unhealthiest.
The American Heart Association recommends limiting saturated fat intake to 5-6% of your daily calories, which amounts to less than 13 grams for a 2,000-calorie diet. As for sodium, the ideal daily limit is 2,300 milligrams, with an even lower target of 1,500 milligrams. Apart from the direct impact on heart health, recent studies have revealed another way processed red meat, including hot dogs, may increase the risk of heart disease. A study published in Arteriosclerosis, Thrombosis, and Vascular Biology in August 2022 found that consuming red meat, particularly processed varieties, triggers the release of trimethylamine n-oxide (TMAO) by gut bacteria. Elevated levels of TMAO in the blood are associated with a higher risk of heart disease, kidney disease, and type 2 diabetes.
Despite the risks, hot dogs can still be enjoyed occasionally within a healthy and balanced diet. The key lies in selecting hot dogs made with quality ingredients that are both flavorful and won't push you over the daily limits for saturated fat and sodium.
During your quest, it's essential to avoid these 7 hot dogs that registered dietitians deem the unhealthiest options.
1) Ball Park Prime Uncured Beef Franks
PER HOT DOG: 230 calories, 20 g fat (9 g saturated fat), 45 mg cholesterol, 710 mg sodium, 2 g carbs (0 g fiber, 2 g sugar), 9 g protein
According to nutrition experts, one of the least healthy hot dogs available in the market is the Ball Park Brand Prime Uncured Beef Franks, primarily due to its alarmingly high levels of sodium and saturated fat.
Registered Dietitian Wan Na Chun, MPH, RD, warns that each hot dog from this brand contains a staggering 710 milligrams of sodium, which accounts for 35% of the recommended daily limit of 2,000 milligrams. Furthermore, these franks are also notably high in saturated fat, which can contribute to elevated LDL cholesterol levels.
Although the Ball Park Prime Uncured Beef Franks boast the absence of added nitrites or nitrates, as well as any fillers or byproducts, it's essential to note that each hot dog contains 9 grams of saturated fat. Considering that many individuals consume two hot dogs during a meal, that adds up to 18 grams of saturated fat, surpassing the American Heart Association's recommended daily intake by 138%.
2) Gwaltney Original Chicken Hot Dogs
PER HOT DOG: 90 calories, 7 g fat (2 g saturated fat), 25 mg cholesterol, 410 mg sodium, 4 g carbs (0 g fiber, 1 g sugar), 5 g protein
Although the nutrition label of Gwaltney Original Chicken Hot Dogs may appear favorable, boasting only 90 calories, 2 grams of saturated fat, and 410 milligrams of sodium, dietitians caution against consuming them due to concerns about their ingredients.
Registered Dietitian Jessie Hulsey RD, LD, based in Atlanta, highlights the issue with mechanically separated chicken, a process that mechanically extracts meat from the bones. This process can result in a product that contains high levels of fat, skin, and connective tissue. As a result, these hot dogs are considered highly processed meats, raising concerns about their quality, nutritional value, and overall impact on health. Despite the seemingly positive nutritional numbers, the ingredient list gives dietitians reason to advise against choosing them.
3) Bar S Classic Franks
PER HOT DOG: 130 calories, 12 g fat (4.5 g saturated fat), 30 mg cholesterol, 450 mg sodium, 2 g carbs (0 g fiber, 0 g sugar), 5 g protein
While Bar S Classic Franks may be one of the most affordable options available in the deli cooler, they also fall into the category of being among the least healthy hot dogs. One of the primary reasons for this is the utilization of mechanically separated chicken and pork in their production. Although beef is listed as an ingredient, it constitutes a minimal portion, as it is included in the "contains less than 2% of" category, which also encompasses various fillers and additives. Notably, one of the additives present is nitrites, which research has linked to an increased risk of breast and prostate cancer.
4) Empire Uncured Turkey Franks
PER HOT DOG: 190 calories, 10 g fat (3.5 g saturated fat), 0 mg cholesterol, 660 mg sodium, 8 g carbs (1 g fiber, 2 g sugar), 16 g protein
Hulsey points out a significant drawback of Empire Uncured Turkey Franks, which is the inclusion of mechanically separated turkey in their ingredients.
While the label emphasizes that the turkeys used in these hot dogs are raised without antibiotics and growth hormones, it's important to note that the use of growth hormones and steroids is prohibited in all poultry raised and sold in the United States. Such label claims can create the illusion of enhanced healthiness, despite not providing substantial added benefits. Examining the ingredient list reveals the presence of sodium nitrite, a common preservative used in numerous processed meats. A study published in January 2023 in PLOS Medicine found that diets with higher nitrite levels were associated with an increased risk of developing type 2 diabetes.
5) Gardein Plant Based Bratwurst
PER HOT DOG: 190 calories, 10 g fat (3.5 g saturated fat), 0 mg cholesterol, 660 mg sodium, 8 g carbs (1 g fiber, 2 g sugar), 16 g protein
While the Gardein Plant-Based Bratwurst offers a close resemblance in taste and texture to traditional bratwurst, it's important to note that it may not be a healthier alternative. The assumption that plant-based meat substitutes are always healthier than their meat counterparts isn't necessarily accurate. In fact, just a single Gardein hot dog contains 660 milligrams of sodium, which amounts to 28% of the recommended daily intake, surpassing the sodium content of many meat-based hot dogs.
6) Lightlife Smart Dogs
PER HOT DOG: 60 calories, 2 fat (0 g saturated fat), 0 mg cholesterol, 350 mg sodium, 2 g carbs (0 g fiber, 1 g sugar), 8 g protein
According to Hulsey, Lightlife Smart Dogs, despite their "light" and plant-based claims, are classified as highly processed hot dogs and contain soy protein isolate among their ingredients. Although soy protein isolate is commonly used as a plant-based protein source, it undergoes extensive processing that removes many of the beneficial nutrients present in whole soybeans.
Furthermore, it's important to consider that certain individuals may have sensitivities or allergies to soy, making these hot dogs an unsuitable choice for those with specific dietary needs, as highlighted by Hulsey.
7) Kayem Beef and Pork Hot Dogs
PER HOT DOG: 140 calories, 13 g fat (5 g saturated fat), 25 mg cholesterol, 430 mg sodium, 2 g carbs (0 g fiber, 1 g sugar), 6 g protein
Despite beef and pork being the primary ingredients in Kaymen Beef and Pork Hot Dogs, there are additional components such as corn syrup and sodium nitrite that are less desirable in hot dogs. Notably, corn syrup appears as the third ingredient, contributing to the presence of 1 gram of added sugars in these franks. While one gram may not seem significant, it is noteworthy since hot dogs are generally not expected to contain added sugars.