Hot dogs are a popular processed meat that many people enjoy eating. However, for those following low-carb or ketogenic diets, knowing the net carb count of foods is important. Net carbs refer to the total carbohydrates in a food minus the fiber content. The net carb count ultimately determines the impact on blood sugar and insulin. This article will provide a detailed look at the net carbs in different types of hot dogs, factors that affect the carbs, and tips for lowering the carb count.
What are Net Carbs?
Net carbs are calculated by subtracting the grams of fiber from the total grams of carbohydrate in a serving of food.
Total Carbohydrates – Fiber = Net Carbs
Fiber does not impact blood sugar since it is indigestible by the body. Net carbs give a more accurate representation of a food’s effect on blood sugar and insulin compared to looking at total carbs alone.
Foods like fruits and vegetables that are higher in fiber have a lower net carb count than their total carb count suggests. Processed foods often have little to no fiber, so the total and net carb counts are very close to the same.
Understanding net carbs is key for low-carb and ketogenic diets. These diets focus on limiting net carbs to achieve ketosis and other health benefits.
Net Carbs in Different Types of Hot Dogs
The net carb count in hot dogs can vary considerably depending on the specific type. Here is a look at the net carbs in some popular varieties:
Beef Franks
Beef hot dogs are often one of the lowest carb options. A typical beef frank contains around 1-3g net carbs per frank. An all-beef frankfurter with no fillers or extra ingredients generally has 1g net carb or less per hot dog.
Turkey Franks
Turkey franks typically contain slightly more carbs than all-beef hot dogs. On average, a turkey frank has 2-4g net carbs. Some brands are formulated to be lower carb with around 1-2g net carbs per hot dog.
Chicken Franks
Chicken franks range from around 1-5g net carbs on average. Some of the better options keep net carbs to 2g or less per hot dog.
Pork & Beef Franks
These mixed meat franks usually contain 2-4g net carbs per hot dog. Low carb varieties may have closer to 1-2g.
Meatless Vegetarian Franks
Meatless hot dogs can vary more widely in net carbs. Some of the better options still keep net carbs to 3-5g per frank. However, some varieties soar up to 15g net carbs or even higher. Check labels carefully if choosing a vegetarian or vegan hot dog.
Hot Dog Brand Comparison
To give an idea of the range, here is a comparison of net carbs in some popular brands for a standard hot dog (45-55g) serving:
- Oscar Mayer Beef Franks – 1g
- Nathan’s Famous Beef Franks – 1g
- Hebrew National 97% Fat Free Beef Franks – 2g
- Butterball Turkey Franks – 2g
- Oscar Mayer Turkey Franks – 3g
- Bar-S Chicken Franks – 2g
- MorningStar Farms Veggie Dogs – 4g
- Yves Tofu Dogs – 5g
- Field Roast Frankfurters – 7g
As you can see, beef and turkey franks tend to be lowest, followed by chicken and vegetarian options. Check labels for the exact net carb count of any brand. Low carb diets generally aim for under 20g net carbs per day, so a few hot dogs would fit within that limit.
Factors Affecting Hot Dog Carb Count
Several factors impact the number of net carbs in hot dogs:
Type of Meat
As mentioned previously, all-beef franks tend to be the lowest carb, while mixed meat and meatless varieties add more carbs from fillers.
Ingredients
Hot dogs contain more than just meat. Fillers like wheat, corn syrup or cane sugar can increase the carb content.
Curing Process
Some curing and processing methods add extra carbs to preserve and flavor hot dogs.
Casings
Natural casings derived from animal intestines have minimal carbs. Artificial collagen, cellulose, or plastic casings may raise carbs slightly.
Condiments
What people top a hot dog with can also add more carbs from sugary ketchup, relish with high fructose corn syrup or sweeter barbecue sauce. Mustard, avocado, sauerkraut and other low carb options minimize this effect.
Bun
The bun triples the total carb count. A regular white hot dog bun has 15-20g carbs. Low carb buns made of flaxseed or almond flour reduce this substantially.
How to Reduce Net Carbs in Hot Dogs
Here are some tips for lowering net carbs when eating hot dogs:
Choose all-beef or turkey franks
Stick with all-beef or turkey franks to get the lowest carb options, ideally 1-2g net carbs per hot dog.
Avoid high carb fillers
Check labels and avoid hot dogs with wheat, soy, corn syrup and other fillers that add unnecessary carbs.
Skip the bun
Going bun-less saves at least 15g of carbs per hot dog. Use lettuce wraps or cheese crisps instead.
Limit condiments
Use mustard, avocado, pickles or other low carb toppings instead of sugary ketchup or barbecue sauce.
Create “hot dog salads”
Make a salad with cut up hot dogs, low carb vegetables like cabbage, keto-friendly dressing and seeds.
Opt for low carb side dishes
Pair hot dogs with low carb options like zucchini fries, cauliflower mash or cucumber salad rather than fries or macaroni salad.
Sample Low Carb Hot Dog Meals
Here are some ideas for low carb hot dog meals at 5g net carbs or less:
Bacon Avocado Dogs
All-beef hot dog topped with avocado, crumbled bacon and mustard (4g net carbs)
Cheesy Chili Dog Bake
Hot dogs and canned chili baked with shredded cheddar cheese and topped with sour cream (3g net carbs)
Hot Dog Stir Fry
Beef hot dog stir fried with napa cabbage, bell peppers, onion, garlic and ginger. (5g net carbs)
Hot Dog Roll Ups
Turkey franks wrapped in lettuce leaves with tomato, avocado and pesto (2g net carbs)
Hot Dog Chopped Salad
Chopped chicken franks on a salad with ranch dressing, cherry tomatoes, cucumbers, cheese and bacon bits (3g net carbs)
Nutrition Facts for Hot Dogs
Here is the full nutrition breakdown for a typical beef hot dog (45g) without a bun:
| Nutrition Facts | |
|---|---|
| Calories | 79 |
| Fat | 5g |
| Carbs | 1g |
| Fiber | 0g |
| Net carbs | 1g |
| Protein | 5g |
As you can see, a plain hot dog is low in calories, fat and carbs without the bun. The protein gives you 5g per hot dog.
The nutrition can vary based on the type of meat, brand and ingredients. Check labels for details.
Should You Eat Hot Dogs on a Low Carb/Keto Diet?
Hot dogs can be included in moderation on a keto or low carb diet. A few per day should fit within a 20-50g daily carb allowance.
However, there are some downsides to consider:
- Highly processed – minimal whole food nutrients
- Contains sodium nitrites
- Higher in saturated fat and sodium
- Higher risk than unprocessed meat
Eating hot dogs occasionally is fine, but they shouldn’t be a dietary staple. It’s best to focus on quality sources of protein and fats like fatty cuts of beef, pork, poultry, fish, eggs, and dairy.
When eating hot dogs, look for uncured beef or turkey dogs without artificial preservatives like nitrites or nitrates. And avoid excessive intake to minimize any potential downsides.
Healthier Hot Dog Alternatives
For those looking to lower intake of processed meats like hot dogs, here are some healthier alternatives:
- Grass-fed beef or turkey burger patties
- Brats and sausages made from whole cuts of meat
- Chicken or turkey breakfast sausage links
- Lettuce-wrapped tacos with ground turkey or beef
- Zucchini or cauliflower “hot dogs”
- Chicken strips made from real white meat
These options provide meat-based nutrition without many of the processing drawbacks of hot dogs.
Conclusion
Hot dogs can fit into a low carb or keto diet plan, with beef and turkey dogs being the best options at only 1-2g net carbs each. Avoiding the bun and high carb toppings keeps the carb count reasonable per serving. However, it’s still ideal to emphasize less processed whole food sources of fat and protein if you regularly follow a low carb eating pattern. Understanding the carb count of any food is important, and armed with the facts, you can still occasionally enjoy hot dogs while maintaining low carb nutrition goals.