Hotdogs are a classic American food, ubiquitous at backyard barbecues, ballgames, and summertime cookouts. But how many of these grilled sausages can you eat in one sitting before it becomes too much? Is two hotdogs overdoing it, or just right for a quick meal? Let’s dig into the nutrition facts and health effects to find out.
Nutritional content of hotdogs
The nutritional content of hotdogs can vary by brand, size, and ingredients. On average, one standard size hotdog (45-50g) contains about:
- 150-170 calories
- 13g of fat
- 6g of saturated fat
- 450-680mg of sodium
- 5g of protein
So two average beef hotdogs would provide about:
- 300-340 calories
- 26g of fat
- 12g of saturated fat
- 900-1360mg of sodium
- 10g of protein
Overall, hotdogs are high in calories, fat (especially saturated fat), and sodium. The fat comes mostly from the fatty meat trimmings used to make hotdogs, and the sodium is added during processing to boost flavor.
Hotdog health effects
Eating too many hotdogs too often may increase health risks in several ways:
Weight gain
At 150-170 calories each, hotdogs are relatively high in calories with little nutritional value. Eating more than 1-2 per sitting can easily lead to excess calorie intake and weight gain over time, especially when served with high-calorie hotdog bun and toppings like cheese and bacon. Two hotdogs provide nearly a quarter of the daily recommended 2000 calories for adult women and over a sixth for adult men.
Increased cancer risk
Hotdogs contain nitrates/nitrites added during processing to preserve color and prevent bacterial growth. Nitrates can be converted into carcinogenic nitrosamines during high-heat cooking methods like grilling. Studies link higher processed and red meat consumption, including hotdogs, to increased colorectal cancer risk.
Heart disease
The high saturated fat and sodium content of hotdogs also raises risks for high blood pressure, heart attack, and stroke. Saturated fats trigger inflammation and elevate “bad” LDL cholesterol levels in the blood. Excess sodium intake can increase blood pressure. Two hotdogs provide over 20% of the daily 2500mg sodium limit recommended by major health organizations.
Stomach cancer
Frequently eating cured or processed meats like hotdogs has been associated with higher stomach cancer risk as well. Scientists theorize this may be related to carcinogens formed during processing, or the tendency of preserved meats to favor growth of certain bacteria in the stomach.
Are 2 hotdogs too much?
Based on the high calorie, fat, sodium and potential cancer risk of hotdogs, having more than 1 occasionally can be unhealthy for most people. Two hotdogs in one sitting is a lot of processed meat at once.
However, for healthy adults, eating 2 hotdogs every once in a while is not necessarily harmful if consumed within moderation as part of an overall balanced diet and active lifestyle. Potential downsides can be reduced by:
- Choosing lower sodium varieties
- Loading up on veggie toppings
- Pairing with healthier sides like salad
- Avoiding excessive high-fat toppings and condiments
- Limiting intake to no more than 1-2 times per month
For children, pregnant women, and people with medical conditions like diabetes, hypertension or cancer, limiting hotdogs to just 1 at a time and less frequently is more prudent.
Healthier hotdog alternatives
There are also some healthier hotdog options if you want to enjoy the taste and experience while limiting health risks:
Turkey or chicken hotdogs
Poultry hotdogs typically have around half the fat and sodium compared to beef and pork. They provide more protein per calorie and contain little saturated fat. The lower saturated fat intake improves cholesterol levels.
Veggie or soy hotdogs
Vegetarian hotdogs replace animal products with soy protein, legumes, grains, and/or vegetables. They have zero saturated fat, less sodium, and contain fiber. However, they are still processed and may contain preservatives like nitrites.
Homemade hotdogs
Making your own hotdogs allows you to control ingredients and quality. Lean ground turkey or chicken combined with healthy grains and seasoning provides a less processed option without preservatives or excessive sodium.
Open-faced hotdogs
Skipping the bun eliminates a refined carbohydrate source and saves ~100 calories. This halves the carbs and creates a more filling high-protein meal. Add extra veggies for more nutrition.
The bottom line
While an occasional two hotdogs at a barbecue won’t doom your health, making it a regular habit can increase risks of chronic disease over time due to the high sodium, nitrates, saturated fat and calories. For most healthy adults, limiting intake to no more than 1-2 times per month, choosing lower sodium varieties, and pairing with healthy sides makes the occasional two hotdogs indulgence just fine within balance. Individuals with medical conditions or extra weight to lose should limit portions to just one. Going bun-less, picking alternative proteins like turkey or veggie, and making your own creations at home are all healthier options as well. Moderating hotdog intake and choosing nutrition-forward toppings and sides will let you wisely indulge in the nostalgic taste of summer every once in a while.
References
Nutrition Information
- USDA FoodData Central. Accessed January 2023.
- American Institute for Cancer Research. Hot Dogs and Cancer Risk. Accessed January 2023.
Health Effects of Hotdogs
- Micha, R. et al. (2010). Red and Processed Meat Consumption and Risk of Incident Coronary Heart Disease, Stroke, and Diabetes Mellitus. Circulation, 121(21), 2271-2283.
- World Cancer Research Fund. Limit red and processed meat. Accessed January 2023.
- Kim, J. et al. (2019). Prospective association between consumption frequency of ultra-processed foods and incident functional gastrointestinal disorders: a population-based study. The American Journal of Gastroenterology, 114(8), 1228-1236.
- American Heart Association. The Salty Truth. Accessed January 2023.
Healthier Options
- Harvard T.H. Chan School of Public Health. Ask the Expert: Healthy Hot Dogs. Accessed January 2023.
- Cleveland Clinic. Not All Hot Dogs Are Created Equal. Accessed January 2023.
