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They’re the stars of summer cookouts, but when it comes to your health, which is the bigger nutritional offender: the hamburger or the hot dog?
They share many similarities; both are processed, protein-packed, and often loaded with toppings. But there are clear differences, too. Here’s what registered dietitians say about the burger vs. dog debate—and which one might be the lesser evil on your plate.
Hot dog vs. hamburger
Experts agree that the answer depends on several variables like portion size, preparation method, toppings, and quality of ingredients. However, there are some general nutrition differences that make hot dogs the less favorable option overall.
“In general, hot dogs tend to be more processed than hamburgers,” says Tamar Samuels, a registered dietitian and co-founder of Culina Health, a virtual nutrition platform. “They’re often made from a mix of lower-quality meat cuts and additives, including sodium nitrate and other preservatives.”
Research shows that eating a lot of processed and high-sodium meat—like hot dogs—is linked to increased risks of several chronic diseases, including certain kinds of cancer, cardiovascular disease, hypertension, and Type 2 diabetes. The health risks are mainly attributed to the high levels of sodium, saturated fat, preservatives, and other compounds like nitrites found in these foods.
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“Hamburgers, on the other hand, are usually less processed and contain more high-quality protein,” says Samuels. “They also tend to be lower in sodium than hot dogs, especially if made at home with whole ingredients.”
However, if you love them, you don’t have to swear off hot dogs. “Both hot dogs and hamburgers can be part of a balanced diet when enjoyed occasionally and prepared mindfully,” Samuels says.
How to make your hot dog healthier
Start with the foundation: choose a lower-sodium, uncured variety of hot dog with fewer additives. When you can, opt for a hot dog made from chicken or turkey to reduce saturated fat.
Next, tackle the toppings. Nina Crowley, a registered dietitian and director of clinical education and partnerships at Seca, a biomedical company, recommends reaching for mustard—which, unlike ketchup, does not have added sugar.
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Sprinkle your dog with fresh toppings like onions, sauerkraut (a fermented food) or chopped veggies “that add texture, fiber, and volume,” says Crowley. These will help you “feel satisfied with less.”
For the base, choose a whole-grain bun, which adds fiber.
How to make your hamburger healthier
Hamburgers have a few built-in advantages over hot dogs, says Jessica Crandall Snyder, registered dietitian and medical advisor to FuturHealth, a telehealth platform. That’s primarily because you have more control over the portion size.
If you’re making hamburgers at home, keep them roughly the size of a deck of cards to ensure you’re not packing in too much fat. From there, top your burgers with as many veggies as you can fit.
Snyder recommends whole-food toppings such as lettuce, grilled peppers and onions, and fresh tomatoes instead of ketchup.
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One of her favorite burger toppings? Avocado, which is a “good source of healthy fats, fiber, and plenty of vitamins and minerals that are known to have anti-inflammatory properties.”
Use a smaller whole-grain bun—or skip the bun altogether in favor of a few sturdy pieces of iceberg lettuce to add a nice crunch.
As far as the meat goes, leaner is better. 90% lean meat/10% fat or 96% lean meat/4% fat “are great choices, or swap out red meat altogether for chicken or turkey burgers,” she says.
The cooking method matters
How you cook your hot dogs and hamburgers can impact the health risks associated with meat consumption, especially for processed meats.
High-temperature, dry-heat methods increase the formation of carcinogens, which ups cancer risk, while moist-heat methods can help reduce these risks, Samuels says.
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If you grill, she recommends letting the fat drip in between the grates. Avoid charring or cooking over high flames, which can create harmful compounds (like HCAs and PAHs). Using indirect heat or a grill pan can minimize this risk.
And if you find yourself cooking indoors, Samuels says to opt for a grill pan or cast-iron skillet with little to no oil.
Are plant-based options healthier?
It depends on the ingredients. Some plant-based burgers and hot dogs are highly processed and may contain just as much sodium or saturated fat as the meat versions, says Crowley. However, minimally processed plant-based options—like black bean burgers or lentil patties, especially when they’re homemade—tend to offer more fiber and nutrients.
“Switching to plant-based can be a meaningful step for some, but only if it’s sustainable and satisfying,” she says. “If you hate the texture or miss the flavor, you may end up overeating later.” So if you’re craving a hot dog or hamburger, go for it—armed with the knowledge that a few modifications can make it a bit better for you.
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