Hot dogs — also known as wieners, franks, weenies, or glizzies — are, for many people, about as American as baseball and apple pie. In the US (and many other countries), whether you’re at a summer barbecue, a ballpark, or a backyard cookout, chances are you’ll find someone grilling some of these popular sausages.
According to the National Hot Dog and Sausage Council, Americans eat 818 hot dogs per second between Memorial Day and Labor Day, which adds up to about seven billion hot dogs. On an individual basis, the average American consumes 70 hot dogs a year, which comes out to one and a third wieners per week.
That’s not all that surprising, considering hot dogs are cheap, easy to grill, convenient to eat one-handed or on-the-go, and associated with good times and great condiments. And a lot of people love how they taste, too.
But just because hot dogs are so popular doesn’t mean they’re healthy. So what’s the truth? Are hot dogs safe to eat? Or are they an unhealthy indulgence that is best avoided?
In this article, we’ll break down the nutrition, health risks, and ingredients of hot dogs — and why they might not be as harmless as they seem.
And if you’re looking for healthier hot dog alternatives, stay tuned — I’ll share some delicious plant-based swaps at the end.
The Rise of Hot Dogs
Hot dogs are a type of sausage, a food that has likely been around since at least the time of Roman Emperor Nero. One day, the story goes, Nero’s cook cut open a roasted pig and stuffed its intestines with ground meat, wheat, and spices to create the first sausage. (If that grosses you out, you do not want to learn more about the emperor himself, who, let’s just say, was not known for kindness to his mother or wives.)
Fast-forward almost two millennia, and hot dogs as we know them likely originated in a couple of German-speaking cities: Frankfurt (from where we get the name frankfurters and Vienna (Wien in German, where the word wieners comes from). German immigrants brought these sausages to New York in the 1840s, where they quickly became a popular street food.
They’re called hot dogs partly due to jokes and urban legends suggesting sausages contained dog meat. Cartoonists from the late 19th century depicted dogs being turned into sausages, reinforcing public skepticism about their ingredients. Over time, “hot dog” became popular, blending with the nickname “red hots” for warmed sausages.
One of America’s first known hot dog vendors was Charles Feltman, a German immigrant who began serving them at his Coney Island food cart in the 1860s. Later, in 1916, one of Feltman’s former employees, Nathan Handwerker, started Nathan’s Famous, a hot dog stand selling an all-beef sausage version at a lower price.
The bun came later, possibly invented by a sausage vendor in St. Louis in the 1880s who found it cheaper to hand out hot-dog-shaped bread to keep his customers from burning or dirtying their hands. (Doing the math, it took the US more than 40 years to go from the hot dog to the hot dog bun, which interestingly is roughly the same amount of time between the invention of the can and the can opener.)
Today, there are dozens of regional hot dog types in the US, each with its own distinct makeup and toppings. But as you’ll see, no matter which hot dog style you choose, they all come with a hefty serving of unhealthy ingredients and unsavory processing.
Unhealthy Hot Dogs
The first alarming thing about hot dogs is their sodium content. A single Oscar Meyer Classic Weiner Hot Dog (the food, not the iconic car shaped like a hot dog in a bun, which I think looks pretty cool) contains 410 milligrams of sodium, almost a fifth of the daily maximum.
They’re also high in fat, about a third of which is heart-unfriendly saturated fat.
What’s more, hot dogs are also devoid of any dietary fiber, a nutrient crucial for gut health that is in short supply anyway in the standard industrialized diet. (The average American gets only 10–15 grams of fiber per day, which is less than half the recommended amount.)
As heavily processed meats, weiners also lack the antioxidants, phytonutrients, and vitamins found in whole foods. The processing methods used to create the final product (like grinding, mixing, and curing hot dogs with chemical additives) strip away nutrients. At the expense of nutritional quality, this processing expands shelf life, enhances flavor, and creates a uniform texture.
Simply put, hot dogs are nutrient-poor foods that deliver chemicals, unhealthy fats, and sodium.
And if you add a hot dog bun to the picture, things get even worse. There are 126 calories in the average white hot dog bun or roll, which is more than the hot dog itself! You’ll also get another 222 mg of sodium, which brings the sodium content for a single hot dog with bun up to about 25% of your total sodium for the day (before condiments are added to the mix!). If you’re eating multiple weenies, you can see how that would add up.
How Are Hot Dogs Made and What Are They Made from?
(Editor’s Note: Trigger Warning – The following details may be upsetting to read about. We in no way seek to validate or condone the practices involved in conventional hot dog production, but rather aim to provide transparency so our members can make informed choices.)
Hot dogs are made in factories. They are processed meat, meaning they are made up of the parts of animals left over once the choice cuts are used up.
While there are 100% beef hotdogs, most hot dogs are made from a combination of pork, chicken, and turkey parts. For example, the ingredients in Oscar Meyer weiners are listed as “mechanically separated” chicken, turkey, etc. But what does that mean exactly?
Trimmings are the remains of an animal left after cutting up meat products like pork chops and steaks. That includes animal parts such as snouts, organs, intestines, and skeletal muscle. They are turned into ground meat in industrial grinders and then combined with processed chicken trimmings (which are more of a nasty goo than anything resembling what you’d likely call “food”).
Then, these so-called “meats” are mixed with ingredients like water, salt, food starch, flavorings, sweeteners, and other additives.
To give you a perspective on just how processed hot dogs are, many are mostly water and contain less than 10% of actual meat in the final product.
In fact, the pinkish color of hot dogs is not necessarily from the meat itself but from sodium nitrate or nitrite. These ingredients are added as preservatives to extend shelf life and protect against harmful pathogens. However, nitrates and nitrites may also have harmful health effects, which we’ll get to in a moment.
If, for some reason, you want to see how hot dogs are made, you can view the hot dog video from How It’s Made. But prepare to be grossed out.
Also, it’s worth noting that most hot dogs, along with the majority of animal products consumed in the industrialized world, come from animals raised in concentrated animal feeding operations (CAFOs), also known as factory farms. In addition to the ethical issues involved in raising animals in such miserable conditions, their meat is often contaminated with antibiotics and foodborne pathogens.
6 Health Risks of Consuming Hot Dogs
So, hot dogs contain ingredients of questionable origin and quality. How does that translate into health effects if you eat them?
1. Hot Dogs and Cancer
The World Health Organization (WHO) categorizes processed meats, including hot dogs, as Group 1 carcinogens. What does this mean? Group 1 carcinogens are a category of substances that have the strongest evidence of being cancer-causing in people. Other things that fall into this category include tobacco and asbestos.
The International Agency for Research on Cancer (IARC) conducted a review of over 800 studies from 10 different countries to look at the relationship between eating processed meats and colorectal cancer. The researchers found that eating 50 grams of processed meat daily (the equivalent of a single hot dog) can increase your risk of colorectal cancer by 18%.
A study in the medical journal Cancer Epidemiology, Biomarkers & Prevention also found that the more hot dogs and other cured meats a mother consumes during pregnancy, the greater their child’s risk of developing a brain tumor later in life.
Eating processed meats has also been shown to increase the risk of bladder, breast, and stomach cancers.
Part of the reason hot dogs are carcinogenic is how they’re typically cooked. Cooking meat at high temperatures, like grilling, can release heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) — known cancer-causing compounds. (If you’re worried, plant-based foods don’t form these compounds during grilling!)
2. Hot Dogs and Heart Health
As we saw above, hot dogs are high in saturated fat and sodium — neither of which is good for your heart. So it’s no surprise that research has found a strong link between eating them and developing heart disease.
A 2014 study published in Public Health Nutrition looked at the dose-response relationship between eating red and processed meat and the risk of dying from heart disease. A data set of 150,000 deaths clearly showed that the more red and processed meat people ate, the more likely they were to die from heart disease.
Another 2014 study in Circulation looked at data from over 37,000 Swedish men aged 45 to 79 with no history of heart disease. Men who ate at least 75 grams (about one and a half hot dogs) of processed meat per day had almost two and a half times the risk of death from heart failure.
3. Hot Dogs and Diabetes
Every hot dog you eat increases your risk of type 2 diabetes. A 2024 meta-analysis of studies including almost 2 million people found that for every 1.8-ounce serving of processed meat (a single hot dog) per day, the risk of developing the disease jumps by 15%.
This increased risk may be related to the saturated fat in hot dogs, which can contribute to insulin resistance. But there could be other reasons, too. For one, hot dogs are high in nitrates and nitrites, two nitrosamine-forming compounds that can damage the pancreatic cells that make insulin.
4. Hot Dogs Food Safety Risk
Hot dogs have been subject to food recalls in the US for many reasons throughout the years, such as:
- Misbranding and undeclared allergens like soy or milk
- Spoilage
- Salmonella or listeria contamination
- Foreign matter contamination, including metal, plastic, bone, etc.
- Product tampering
How common is this? As of this writing, the USDA maintains a food recall database going back to 2012. When I searched for hot dog recalls, the website returned a list of 288 separate incidents.
Needless to say, this track record doesn’t inspire confidence in the safety of hot dog production.
Find out more about keeping your family safe from foodborne illness in our food safety guide.
5. Hot Dog Allergy Risk
Hot dogs may contain ingredients that cause some people to have an allergic reaction. This isn’t surprising, as hot dogs contain a laundry list of ingredients.
Many people are allergic to the meat trimmings used in hot dogs, food dyes like tartrazine, or additives like nitrates and nitrites.
Some hot dog brands may also use gluten or come in contact with gluten during processing. If you have celiac disease or gluten sensitivity, make sure you look for certified gluten-free hot dogs (if you still eat them after reading this article!). Celiac.com has a list of gluten-free hot dog brands and those that don’t have gluten-containing ingredients.
6. Unhealthy Foods Served With Hot Dogs
Most of us probably aren’t pairing hot dogs with heaping sides of raw kale and mixed berries. People typically eat hot dogs with a side of potato chips or french fries — high in sodium and potentially even ingredients that have been banned in other countries — and wash them down with sugary soft drink beverages.
Hot dogs are usually served on heavily processed white flour buns, topped with condiments high in sugar, sodium, and potentially harmful food dyes.
This combination of refined carbs, processed meats, and high-sugar, high-sodium sides and toppings can contribute to weight gain, high blood pressure, and an increased risk of chronic diseases like heart disease and diabetes. The lack of fiber and essential nutrients in a typical hot dog meal makes it far from a balanced option. When eaten frequently, these can negatively impact your health, in addition to the damage done by the hot dogs alone.
Can Cats or Dogs Have Hot Dogs?
The ASPCA and the American Kennel Club (AKC) advise against feeding hot dogs to cats and dogs due to their unhealthy and potentially toxic ingredients. Since hot dogs are highly processed, the large amounts of sodium, preservatives, and artificial additives can harm pets.
Many hot dogs also include garlic, onion, and other seasonings, which are toxic to cats and dogs. Eating foods with these spices could lead to digestive issues, anemia, or even more severe health complications.
Additionally, hot dogs are high in fat, which can contribute to pancreatitis in dogs and cats, a painful and serious condition that affects their digestive system. The excess salt can also cause dehydration or salt poisoning, leading to symptoms like vomiting, diarrhea, tremors, or seizures.
In short, hot dogs are not healthy for humans, and they’re not healthy for animals, either.
Healthier Hot Dog Alternatives
If you are hankering for a hot dog, the good news is that some better alternatives are available.
“Not As Terrible” Conventional Hot Dogs
If you absolutely can’t stand the thought of parting with meat hot dogs, you can mitigate your risk in a couple of ways.
First, find locally sourced, animal-based hot dogs, perhaps produced on a local organic farm. Ask the farmer about ingredients and their manufacturing process.
You can also try looking for uncured hot dogs that don’t contain synthetic nitrates.
To ensure you’re not getting a product full of trimmings and various animal parts, you could look for hot dogs that state they are “100% chicken” or “100% beef.”
Read the ingredient list thoroughly to look for undesirable ingredients you might want to avoid, such as MSG, artificial or “natural” flavorings, preservatives, and high fructose corn syrup or other sweetening agents.
And remember the dose-response effect: the fewer hot dogs you eat, the lower your risk of cancer, heart disease, diabetes, allergic reactions, and those alarming “foreign matter” sightings.
Store-Bought Plant-Based Hot Dogs
Vegan or plant-based hot dogs are easily found at most stores today. Many varieties use peas, soy, or gluten as their main source of protein instead of meat.
While they can provide a more ethical and sustainable option and a less carcinogenic option, most of the meat analog hot dogs on the market are still highly processed and are far from being “health foods.” If you decide to eat store-bought vegan hot dogs, eat them in moderation, limiting your intake to occasions like summer picnics or BBQs.
Carrot Dogs
I have yet to see carrot dogs sold in stores, but you can easily make them at home. And they’re surprisingly delicious! To make a homemade carrot dog, all you do is peel some large whole carrots, boil them until soft, marinate them in a sweet and salty marinade for several hours in the fridge, and roast them in the oven. Serve them with all of your favorite healthy hot dog toppings. (For recipes and serving ideas, see below!)
Homemade Veggie or Vegan Dogs
Making your own veggie or vegan hot dogs is a great way to enjoy a healthier, plant-based meat alternative without the undesirable ingredients in store-bought versions. Popular hot dog recipes blend foods such as cooked lentils, mushrooms, chickpeas, oats, or vital wheat gluten to create a firm, sausage-like texture. Adding ingredients like smoked paprika, cumin, soy sauce, nutritional yeast, and liquid smoke helps mimic the savory, smoky flavor of traditional hot dogs.
Once the hot dog mixture is well combined, shape it into logs, wrap them in foil, and steam for 30–40 minutes until firm. After steaming, they can be grilled or pan-seared for a crisp exterior.
Homemade vegan hot dogs made with whole food ingredients ensure a high-protein, fiber-rich alternative that’s both delicious and nutritious.
Hot Dog Toppings
Traditional toppings for hot dogs include condiments that may contain artificial colorings and preservatives and are usually high in sugar and sodium.
Some healthier hot dog toppings include:
- Homemade condiments such as mustard, ketchup, or BBQ sauce
- Shredded cabbage or coleslaw
- Cubed avocados or guacamole
- Chopped fresh tomatoes or salsa
- Herbs like dill or cilantro
- Sauteed onions and bell peppers
- Raw sauerkraut, sugar-free pickle relish, or kimchi
- Canned beans or vegan chili
- Fresh fruit, like chopped mango or pineapple
Vegan Hot Dog Recipes
Hot dogs get a plant-based upgrade with these flavorful, hearty, and satisfying recipes. Made with wholesome ingredients and bold seasonings, each one delivers smoky, savory, and deliciously satisfying bites. Whether grilled, pan-seared, baked, or steamed, these meat-free hot dogs bring all the comfort of a classic with a fresh, plant-powered twist. Grab your favorite toppings and dig in!
1. Lentil Sausage
Packed with lentils, oats, and tofu, this Lentil Sausage delivers the perfect balance of heartiness and texture in a fully plant-based package. Bold seasonings like smoked paprika, cumin, and garlic bring out deep, savory flavors, making this a satisfying alternative to traditional sausages. Whether grilled, pan-seared, or steamed, this simple yet flavorful sausage shines in a bun. For the ultimate upgrade, top it with a generous helping of Homemade Green Cabbage Sauerkraut — the tangy crunch takes this plant-based hot dog from delicious to outstanding!
2. Smoky Carrot Dogs with Creamy Apple Slaw
Who knew carrots could steal the show? In this recipe, tender carrots soak up a bold, smoky marinade made with coconut aminos, vegan Worcestershire, liquid smoke, and warm spices, transforming into a savory, grill-worthy carrot dog bursting with deep umami flavor. Nestled in a whole grain bun and topped with a crisp, refreshing Easy Creamy Apple Slaw, each bite is the perfect balance of smoky, tangy, and sweet. This simple yet satisfying plant-based take on a classic hot dog is a must-try for cookouts, weeknight dinners, or anytime you crave something fun and flavorful!
3. Vegan Italian Sausage, Onions, and Peppers
Vegan Italian Sausage, Onions, and Peppers bring all the bold, savory flavors of classic Italian sausage — without the meat! Combining tofu, sun-dried tomatoes, and a rich blend of Italian herbs and spices creates the perfect base, but the real magic comes from vital wheat gluten, which gives these plant-based sausages their signature bite and satisfying texture. Grilled or pan-seared, then paired with sautéed onions and peppers, these sausages make a delicious, hearty meal perfect for stuffing into a roll or serving with your favorite sides.
Hot Dogs Are Not a Health Food
Traditional hot dogs have no health benefits, and if there were truth in advertising, they would probably be sold with warning labels. But the good news is that if you are hankering for a hot dog, there are plenty of healthier alternatives that you can feel good about enjoying!
Tell us in the comments:
- Have you tried a healthier hot dog alternative?
- What are your favorite healthy hot dog toppings?
