Hot Dog Nutrition Facts

Calories and Carbs of Hot Dogs

hot dog nutrition facts and health benefits
Verywell / Alexandra Shytsman

You can find hot dogs almost anywhere, served up on a bun with ketchup, mustard, or sauerkraut. They are easy to cook and relatively inexpensive. Hot dogs aren't generally considered to be healthy foods because they are heavily processed and often high in fat and sodium. The World Cancer Research Fund even advises that we "eat little, if any, processed meat" due to the associated risk for colorectal cancer.﻿﻿


Nutrition Facts

The following nutrition information is provided by the USDA for one beef hot dog and bun (102g) without condiments.﻿﻿

  • Calories: 314
  • Fat: 18.6g
  • Sodium: 810mg
  • Carbohydrates: 24.3g
  • Fiber: 0.8g
  • Sugars: 4g
  • Protein: 11.4g

Health Benefits 

A typical hot dog and bun is energy-dense, considering the size of the sausage, with about 314 calories and 18.6 grams of fat.﻿﻿﻿ The hot dog alone (57g) provides 189 calories and 16.8 grams of fat.﻿﻿

You'll probably eat your dog on a regular white refined flour hot dog bun, which adds about 126 calories and just a little bit of fiber (0.81g).﻿﻿ Nutritionally, this isn't great, but if you're a picky eater and having trouble keeping those calories down, a hot dog may be an easy way to take in some quick calories.

Common Questions About Hot Dogs

What are nitrates and why are they bad? Sodium nitrate is a preservative often used in cured meats including lunch meats, sausages, hot dogs, and bacon. Your body can convert nitrates into nitrites and then into N-nitroso compounds, which have been associated with certain forms of cancer under certain conditions.

So do hot dogs cause cancer? Eating the occasional hot dog is safe and won't raise your risk of cancer or other health problems. If you look at the ingredients list you may see ascorbic acid (the technical term for vitamin C) along with sodium nitrate. Vitamin C and antioxidants found in plants called polyphenols may mitigate the carcinogenic effects of nitrates. You can also look for brands that don't use nitrates in their products.  

A 2017 review found a link between eating cured meats and having a slightly increased risk for certain cancers, but most evidence suggests increased risk for colorectal cancer.﻿﻿﻿


Why are hot dogs sold in packs of ten when hot dog buns are sold in packs of eight? There may not be a good answer for that.

Recipes and Preparation Tips 

If you're looking for some healthier ways to eat hot dogs, try some of these ideas: 

  • Wrap your dog in a crescent roll. Crescent Hot Dogs are easy to make and a little more exciting than a typical hot dog—just limit yourself to one. Each dog is still higher in fat and sodium. Serve it with a salad that includes colorful fruits and vegetables and water or a big glass of sugar-free ice tea and you'll have a tasty meal without too many calories.
  • Use a whole grain bun and top with veggies. Swap out your plain white refined hot dog bun with an artisan whole grain roll which would add more fiber, antioxidants, and a little bit more protein. Then dress up your dog with lots of veggies to add nutrients, antioxidants, and volume for increased satiety without adding many calories. Add guacamole and hot peppers for a tasty kick.
  • Try a veggie dog or a low-fat dog. Good veggie dogs used to be hard to find, but now most grocery stores carry several brands so you should be able to find a veggie dog that appeals to you. Veggie dogs are generally lower in fat and calories than regular hot dogs, but you can cook and serve them just like you would a regular hot dog.


Allergies and Interactions 

Some people are allergic to the annatto seed﻿, which is sometimes used as a natural food dye in hot dogs. Other people have bad reactions to nitrates or other additives. Still others may be lactose-intolerant or have a dairy allergy and react badly to common toppings which include dairy.﻿﻿ Make sure to ask about how your hot dogs were processed if you have any of these conditions. 

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Article Sources
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Additional Reading