Hot Dog vs. Hamburger: Which Is Healthier?
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Nothing says summer as the smell of hot dogs and sizzling hamburgers on the grill. But if you try to be more attentive to your health this July 4 (or during a barbecue), you may wonder: which one is really the best for you?
Although both are barbecue classics, they are not created equal in terms of nutrition. One is more treated, the other packs more fat – and the two have their just disadvantages. Here is what you need to know before entering one or the other of the grill.
Before diving into the figures, it is useful to understand what these meats are made of.
Hot dogs are considered to be transformed meats. These are made by mixing different cuts of pork, beef and / or chicken with preservatives, salt and aromas; And they are kept by hardening, smoking or adding chemicals such as nitrates and nitrites. These ingredients give them a longer shelf life and a signature flavor – and also raise red flags for health risks.
HamburgersOn the other hand, are generally made from chopped beef. “No hardening or chemical conservation is necessary, although sometimes preformed pancakes may include loads or seasonings,” said Kait Richardson, RD Health.
Although the burgers are clearly less processed, this does not mean that they are automatically in good health, especially if they are served with calories like cheese and bacon.
⚠️ Note: For this article, we compare a hot beef hot dog and a basic hamburger pancake – no buns, toppings or plants based on plants.
Let’s take a basic ventilation, comparing A beef hot dog with A quarter -book hamburger Patty.
| Nutrient | Hot dog | Hamburger |
| Calories | 150 | 231 |
| Protein | 5g | 21g |
| Total fat | 13g | 15g |
| Saturated fat | 5g | 6g |
| Sodium | 500 mg | 326 mg |
| Crabs | 0g | 0g |
| Fiber | 0g | 0g |
What it means:
- Hamburgers pack a greater protein punch– They have about four times more grams of protein per portion than a hot dog.
- Both are rich in total and saturated fatBut the burgers contain a little more.
- Hot-dogs are the light losers of sodium contentcontaining significantly higher quantities per portion than burgers.
The biggest concern with hot dogs is not the lack of protein or an amazing sodium content – it is the conservative. Transformed meats and hot dogs have been linked to an increase in the risk of Colorectal cancerheart disease, and even premature death When they are eaten regularly. The probable culprit? Nitrates, nitrites and other compounds were formed during treatment.
Hamburgers, although less processed, have their own risks, especially when they are charred or cooked over high heat. Cooking the meat on an open flame, like a grill, can form HAP (polycyclic aromatic hydrocarbons)Chemicals related to cancer in animal studies.
That said, a hot dog or a hamburger from time to time will not destroy your health.
“An occasional hot dog during a ball game or a barbecue is not the end of the world,” said Richardson. “I would treat it as an occasional indulgence, not as a daily food.”
The good news? You don’t need to completely jump the grill. Some small adjustments can make your choice of favorite barbecue more nutritious.
Healthy hot dog advice
- Become a vegetarian or without nitrate: Plant dogs or unsuccessful varieties can reduce your exposure to preservatives, but I always check sodium levels.
- Choose lower sodium options: Some brands offer hot dogs with less salt.
- Change your bun: Look for whole grain rolls to avoid empty carbohydrates.
- Watch your fillings: Load on sauerkraut for healthy probiotics for the intestine, or choose mustard for low -calculation content.
Healthier hamburger advice
- Use lean beef: Aim the chopped beef which is meager at 90% or more, or try the turkey, bison or plants based on plants.
- Check your portions: Consider the smaller pancakes to keep the calories under control.
- Stack the vegetables. Complete your hamburger with lettuce, tomato, onions or lawyers for more nutrients.
- Make yours: Preformed hamburger pancakes can contain extras such as binders, extensors or soy proteins, according to Yvette Hill, RD. Doing your own can guarantee that you know what’s going on in your hamburger.
Overall, Hamburgers have the advantage: They are less treated, lower in sodium and offer much more protein per portion.
But don’t worry about hot dog lovers: having an occasion, especially if it is weak and garnished with vegetables – can always adapt to a healthy lifestyle.
🔔 Remember: What matters most is what you eat most often – not what is on your plate on a barbecue. Whatever you choose this July 4, be sure to associate it with whole grains, fresh products and summer pleasure.
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