Nothing says summer like the smell of hot dogs and hamburgers sizzling on the grill. But if you’re trying to be more mindful of your health this Fourth of July (or during any BBQ), you might wonder: Which one is actually better for you?
While both are cookout classics, they’re not created equal when it comes to nutrition. One is more processed, the other packs more fat—and both have their fair share of drawbacks. Here’s what you should know before grabbing one or the other off the grill.
Before diving into the numbers, it’s helpful to understand what these meats are made of.
Hot dogs are considered processed meats. These are made by blending different cuts of pork, beef, and/or chicken with preservatives, salt, and flavorings; and they’re preserved through curing, smoking or adding chemicals like nitrates and nitrites. Those ingredients give them a longer shelf life and signature flavor—and also raise red flags for health risks.
Hamburgers, on the other hand, are typically just made from ground beef. “No curing or chemical preservation is required, though sometimes pre-formed patties can include fillers or seasonings,” Kait Richardson, RD, told Health.
While hamburgers are clearly less processed, it doesn’t mean they’re automatically healthy—especially if they’re served with calorie-packed toppings like cheese and bacon.
⚠️ Note: For this article, we’re comparing a standard beef hot dog and a basic hamburger patty—no buns, toppings, or plant-based substitutes.
Let’s look at a basic breakdown, comparing one beef hot dog with one quarter-pound hamburger patty.
| Nutrient | Hot Dog | Hamburger |
| Calories | 150 | 231 |
| Protein | 5g | 21g |
| Total Fat | 13g | 15g |
| Saturated Fat | 5g | 6g |
| Sodium | 500mg | 326mg |
| Carbs | 0g | 0g |
| Fiber | 0g | 0g |
What this means:
- Hamburgers pack a bigger protein punch—they have about four times more grams of protein per serving than a hot dog.
- Both are high in total and saturated fat, but hamburgers contain slightly more.
- Hot dogs are the clear losers in sodium content, containing significantly higher amounts per serving than hamburgers.
The biggest concern with hot dogs isn’t the lack of protein or staggering sodium content—it’s the preservatives. Processed meats like hot dogs have been linked to increased risks of colorectal cancer, heart disease, and even early death when they’re eaten regularly. The likely culprit? The nitrates, nitrites, and other compounds formed during processing.
Hamburgers, while less processed, come with their own risks—especially when charred or cooked over high heat. Cooking meat over an open flame, like a grill, can form PAHs (polycyclic aromatic hydrocarbons), chemicals linked to cancer in animal studies.
That said, an hot dog or burger once in a while isn’t going to wreck your health.
“An occasional hot dog at a ball game or cookout isn’t the end of the world,” said Richardson. “I’d just treat it as an occasional indulgence, not an everyday food.”
The good news? You don’t need to skip the grill altogether. A few small tweaks can make your fave BBQ picks more nutritious.
Healthier Hot Dog Tips
- Go veggie or nitrate-free: Plant-based dogs or uncured varieties may reduce your exposure to preservatives—but still check sodium levels.
- Choose lower-sodium options: Some brands offer hot dogs with less salt.
- Change up your bun: Look for whole grain buns to avoid empty carbs.
- Watch your toppings: Load up on sauerkraut for some gut-healthy probiotics, or choose mustard for low-cal flavoring.
Healthier Hamburger Tips
- Use lean beef: Aim for ground beef that’s 90% lean or higher, or try turkey, bison, or plant-based patties.
- Control your portions: Consider smaller patties to keep calories in check.
- Pile on the veggies. Top your burger with lettuce, tomato, onions, or avocado for added nutrients.
- Make your own: Pre-formed hamburger patties can contain extras like binders, extenders, or soy protein, according to Yvette Hill, RD. Making your own can guarantee you know what’s going into your burger.
Overall, hamburgers have the edge: They’re less processed, lower in sodium, and offer way more protein per serving.
But don’t worry hot dog lovers: Having one occasionally—especially if it’s low-sodium and topped with veggies—can still fit into a healthy lifestyle.
🔔 Remember: What matters most is what you eat most often—not what’s on your plate at one BBQ. Whatever you pick this Fourth of July, make sure to pair it with whole grains, fresh produce, and some summer fun.
