A nutritionist says hot dogs aren’t automatically “bad,” but the nitrates and nitrites used to preserve processed meat are a central concern, because they can form nitrosamines linked to higher colorectal cancer risk. She also points to protein benefits, argue
On a hot summer day, it’s easy to treat the grill like background music—until you pause long enough to wonder what’s actually in the sizzling hot dogs on the grate.
Mary Sabat, a nutritionist and owner of BodyDesigns, says hot dogs land in the “complicated” category: they can offer something worthwhile, but they also come with tradeoffs that deserve attention, especially when processed meats become a regular habit.
For the upsides, Sabat points to protein. In an average hot dog, there are about 5 grams of protein.
The downsides are harder to ignore. Sabat’s biggest concern is the presence of nitrates and nitrites—additives used to preserve and enhance the color of processed meats. She explains that during the cooking process or digestion. nitrates and nitrites can form nitrosamines. compounds that have been linked to an increased risk of certain cancers. particularly colorectal cancer.
That doesn’t mean people have to give up the grill entirely. Sabat says some manufacturers now offer nitrate-free or uncured hot dog versions. These alternatives use natural sources of nitrate, such as celery juice, which can still form nitrosamines, but in lower quantities. The practical takeaway is straightforward: read the labels and choose options with fewer additives whenever possible.
When the conversation turns to what’s “healthier”—a hot dog or a hamburger—Sabat says it depends. Hot dogs may have fewer calories, about 120 to 150 calories, compared with a plain, 4 oz. hamburger patty that has about 225 calories. But she also emphasizes that a fresh hamburger patty isn’t going to include those nitrates.
Even then, what people put around the meat can matter just as much. Sabat highlights the role of buns and toppings: ketchup. mayo and mustard can add calories and carbohydrates. while adding lettuce. tomato and onions can bring more nutritional value. She adds that different cuts of beef or different hot dog brands may have different amounts of fats and salt.
The question most people ask after the science is simple: is it okay to eat a hot dog every once in a while? Sabat’s answer is yes for most backyard situations. “An occasional hot dog at a backyard barbecue is totally fine.”
The broader guidance is to keep hot dogs occasional and treat them as part of a larger pattern. Sabat says it’s advisable to prioritize a diet rich in whole foods such as fruits. vegetables. lean proteins and whole grains. because those foods provide a wider range of nutrients and are generally considered healthier choices.
hot dogs processed meat nitrates nitrites nitrosamines colorectal cancer nutritionist BodyDesigns summer grilling barbecue
So basically hot dogs are fine as long as you “watch nitrates”?? lol like what, stare at the grill with sunglasses.
I don’t get it, nitrates/nitrites are in everything? like veggies have nitrates too, so why are we acting like the hot dog is the only problem. If you eat one at a cookout you’ll be ok.
Wait, she said ketchup/mayo adds calories which I knew, but then she’s worried about cancer from nitrates?? I’m pretty sure the bun is what really causes the cancer because it’s bread and carbs, not the meat. also “nitrosamines” sounds like something from a chemistry class.
Nitrate-free hot dogs just use celery juice so… it’s still nitrates just like “less scary” nitrates? I swear articles like this always end with “occasional is fine” which is what everyone already knows. Still, I’m gonna read labels now because why not, even though I’ll probably forget by next weekend.