Healthier Hot Dogs to Bring to Your Next Cookout

We found healthier hot dogs that are lower in calories, sodium and ingredients. They also suit both meat eaters and vegetarians.

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May 27, 2022

Photo by: Field Roast/Amazon

Field Roast/Amazon

I used to be totally against anything related to a hot dog. Three kids later, I find myself turning to them as a viable option for backyard barbecues or last-minute weeknight dinner. Part of the reason I changed my mind was because of healthier options now readily available. After reading tons of ingredient labels, I found some decent choices out there, with something to please everyone (including vegetarians). Now that grilling season is here, here are some of the top dogs I'm bringing to my next cookout.

What's In a Traditional Hot Dog?

A typical hot dog may contain lower quality ingredients and oodles of preservatives. Nitrates are often used to enhance color and increase shelf-life.

Classic hot dogs may be made of pork or beef (or both). They typically contain about 150 to 180 calories per link. Where it gets really ugly is the fat and sodium. One link has (on average) 14 grams of total fat, 5 grams of saturated fat and 600 milligrams of sodium, or nearly 25 percent of the daily limit. Look for dogs with no more than 350 to 450 milligrams of sodium and little or no saturated fats.

Healthier Hot Dogs You Can Buy

$7.29

Beef, spices and that's about it. These tasty hot dogs are free of nitrates and have only 110 calories and 9 grams of fat per serving. Organic versions are also available and Applegate uses 100% grass fed beef and zero antibiotics in all their products.

$7.99

Applegate Farms wins out for poultry too. Nothing but simple ingredients going into this 70-calorie dog with only 3.5 grams of fat.

$7.99

Super popular among vegetarians and meat-eaters alike, this smoked, plant-based dog contains 110 calories, 7 grams of fat and 300 mg sodium. Made from proteins from peas, fava beans and brown rice and flavored with garlic and black pepper, the flavor and texture doesn’t disappoint.

$5.49

Soy and pea protein along with all kinds of spices make up this 60-calorie dog. It contains an impressive 8 grams of protein and 2 grams of fat. The flavor could be slightly more robust, but a solid vegetarian option nonetheless. This brand is also available in “jumbo” sizes but the sodium sky rockets to 620 milligrams per serving.

$99.99

Yes, you can even get your hot dogs made from salmon. Sustainable salmon has been transformed into 3.5-ounce dogs featuring flavors like Original and Jalapeno Cheese. They have about 200 calories, 13 grams of protein and 15 grams of fat - much of which comes from the heart-healthy omega-3 variety. These are higher in sodium, but provide a substantial amount of protein for a main course.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. She is the author of four cookbooks First Bites: Superfoods for Babies and Toddlers, The Healthy Air Fryer Cookbook, The Healthy Instant Pot Cookbook and Healthy Quick and Easy Smoothies.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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