There’s something magical about the smell of food sizzling on the grill in the summer—especially when it’s the Fourth of July, a backyard party, or a beachside cookout. And two items almost always steal the show: hot dogs and hamburgers. But if you’re trying to be even just a little bit health-conscious, you may have found yourself wondering—which one is actually better for you?
Many people assume they’re pretty much the same. After all, they’re both grilled meats on a bun, right? But when you look a little closer, there’s more going on than meets the eye. Lauren Manaker, a registered dietitian based in Charleston, says that nutritionally speaking, hot dogs and hamburgers are far from equal.
Let’s start with what they’re made of. Hot dogs are considered processed meats. They’re usually made by blending different cuts of pork, beef, or chicken, mixed with preservatives, salt, and seasonings. To give them a longer shelf life, they’re often cured, smoked, or chemically preserved with nitrates and nitrites. These ingredients give hot dogs their signature flavor—but they also raise some red flags from a health standpoint.
Hamburgers, by contrast, are usually made from ground beef. While some pre-formed patties may contain fillers or seasonings, there’s generally less chemical processing involved.
That said, “less processed” doesn’t always mean “healthy.” A thick burger topped with bacon and cheese can easily turn into a high-fat, high-calorie indulgence.
Let’s break down the numbers. A standard beef hot dog contains around 150 calories, 6g of protein, 14g of fat (6g saturated), and 424mg of sodium. A quarter-pound hamburger patty clocks in at around 231 calories, 22g of protein, 16g of fat (6g saturated), and 326mg of sodium.
In short:
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Protein: The burger wins by a landslide—nearly four times the protein of a hot dog.
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Fat: Both are fairly high in fat and saturated fat.
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Sodium: Hot dogs are significantly saltier.
But beyond fat and sodium, there’s a bigger issue at play—especially with hot dogs. It’s the processing. Studies have linked regular consumption of processed meats to an increased risk of colorectal cancer, heart disease, and early mortality. The likely culprits? Nitrates, nitrites, and other byproducts formed during processing.
Of course, hamburgers aren’t perfect either. When meat is grilled at high heat, especially over an open flame, it can produce compounds like PAHs (polycyclic aromatic hydrocarbons), which have been linked to cancer in animal studies. So even if you're team burger, it's worth watching your grilling habits.
Still, as Kait Richardson, a registered dietitian, points out: “Having a hot dog once in a while at a baseball game or summer cookout isn't the end of the world. The key is not making it part of your daily routine.”
Take Danielle, a mom of two living in Boston. Every Independence Day, her family throws a backyard BBQ. Her husband loves hamburgers—he’ll grill thick beef patties and top them with tomato, lettuce, and avocado. Danielle prefers hot dogs but opts for uncured, nitrate-free veggie dogs topped with sauerkraut and Dijon mustard. Her kids? They get to choose just one, and she encourages them to fill the rest of their plates with fruit and corn salad.
Want to enjoy the BBQ without the guilt? Here are a few simple tweaks to keep things healthier:
For Hot Dogs:
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Choose nitrate-free or plant-based versions.
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Look for lower-sodium brands.
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Use whole-grain buns instead of white bread.
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Load up on smart toppings like sauerkraut or mustard instead of ketchup and cheese.
For Hamburgers:
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Go lean: Look for beef that’s 90% lean or higher.
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Try alternatives like turkey, bison, or plant-based patties.
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Watch your portion size—a smaller patty goes a long way.
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Make your own patties to avoid additives and get full control over the ingredients.
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Add veggies like onions, tomatoes, spinach, or avocado for extra fiber and nutrients.
So, which one should you grab at your next BBQ?
All things considered, the burger gets the upper hand. It’s less processed, has more protein, and usually contains less sodium than a hot dog. But that doesn’t mean you have to swear off hot dogs forever.
Ultimately, what you eat most of the time matters far more than what you eat once in a while. A single cookout won’t define your health—so enjoy it. Whether you go for a burger or a dog, pair it with fresh veggies, whole grains, and good company. That’s the real secret to a healthy summer.