Watching what you eat can be challenging. There are so many unhealthy temptations!
It can also be cumbersome and even awkward – especially when you’re at a barbeque or potluck to celebrate something special or to just spend time with people you care about. The last thing you want to do is pull out your phone and look up the calories of a hot dog, the bun or condiments – so we did the research and spoke with nutrition expert and owner of BodyDesigns, Mary Sabat, MS, RDN, LD, for you. Ahead of the Fourth of July, find out everything you need to know about the nutritional value of hot dogs, here.
How much nutrition is in a regular hot dog?
Although not a “health” food – hot dogs aren’t all bad. Sabat says that one of the benefits of hot dogs is that they have protein. In an average hot dog, there are about 5 grams of protein.
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However, you may have guessed that there are also some drawbacks. Sabat says, “The biggest concern with hot dogs is the presence of nitrates and nitrites, which are additives used to preserve and enhance the color of processed meats. During the cooking process or digestion, nitrates and nitrites can form nitrosamines, which are compounds that have been linked to an increased risk of certain cancers, particularly colorectal cancer.” She adds, “Growing up my mother would drive 20 minutes to buy Kosher hotdogs that were nitrate free to avoid this harmful chemical.”
If you are concerned about nitrates/nitrites, you can still enjoy hot dogs. Sabat explains, “To address the potential risks associated with nitrates, some hot dog manufacturers now offer nitrate-free or uncured versions of their products. These alternatives use natural sources of nitrate, such as celery juice, which can still form nitrosamines but in lower quantities. Nonetheless, it’s always a good idea to read the labels and choose options with fewer additives whenever possible.”
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How many calories is a hot dog without a bun?
The average hot dog contains between 120-150 calories without a bun or condiments. It’s generally a good source of protein and is low in carbs, but they do contain a significant amount of fat and sodium, about 11 grams and 480 mg. Each brand may have different proportions.
How many calories is a hot dog with a bun?
If you enjoy your hot dog with a bun, you will add about 150 calories and 26 grams of carbohydrates. In total, your hot dog would be about 300 calories.
What about ketchup, mustard and relish?
We hunted down the nutrition facts of one serving of each of these condiments:
- Ketchup – 17 calories, 5 grams of carbohydrates, and 150 mg of sodium.
- Mustard – 3 calories and 55 mg of sodium
- Mayonnaise – 94 calories, 10 grams of fat and 88 mg of sodium
- Relish – 20 calories, 5 grams of carbohydrates, and 95 mg of sodium
- Chopped yellow onion – (1/4th cup) 25 calories, 5 grams of carbohydrates)
- Pickle spear – 4 calories, 283 mg of sodium
None of these condiments are deal-breakers, but if you are looking to cut back on calories and carbs, mustard and a pickle spear could be good options.
