Frankly speaking: Yes, you can have that hot dog

Many people will celebrate Labor Day with outdoor gatherings of friends and family, often serving up hot dogs along with other summer favorites. But after a series of warm-weather holidays where this American classic is on the menu – not to mention the many franks that are enjoyed all season long at baseball games – you may be asking, “How many hot dogs is too many?” Baylor College of Medicine registered dietitian Lisa Froechtenigt weighs in with practical advice for hot dog lovers.

Question: Is there such a thing as a healthy hot dog?
Answer: Hot dogs can absolutely fit into a balanced diet when enjoyed in moderation. I always encourage people to be mindful of things like sodium and saturated fat content, and to aim for variety in their overall food choices. Personally, I love a good hot dog – especially at a baseball game or a summer barbecue! You can dress them up in fun ways with all kinds of toppings. Those moments are about enjoyment and connection, and they don’t happen every day.

Q: What kind of hot dog is best – all beef, pork, kosher, etc.?
A: The best kind of hot dog depends on individual preferences, whether that’s taste, dietary needs or the type of protein someone chooses to eat. Some people prefer all-beef hot dogs, while others might opt for pork, turkey, kosher varieties or even nitrate-free options. If you’re looking for a specific type, like all-beef or kosher, it’s important to check the label and ingredients list to make sure it meets your criteria. Ultimately, the best hot dog is the one that aligns with your personal values, nutritional goals and flavor preferences.

Q: Does how you cook a hot dog make a difference in its nutritional value?
A: There are many ways to prepare a hot dog – grilling, boiling, steaming, microwaving and more. Some methods may involve added oil or fat, so if you’re watching your intake of saturated fat, choosing a lower-oil cooking method might be a better option. That said, if hot dogs aren’t a major part of your regular protein intake, enjoying one cooked in a way you truly love isn’t going to make or break your overall health journey. It’s all about balance and enjoyment.

Q: What about the things people put on hot dogs, like condiments and toppings (chili, for example) – what role does that play in the nutrition of a hot dog?
A: Condiments and toppings can definitely influence the overall nutritional profile of a hot dog. Items like chili, cheese or creamy sauces may add extra saturated fat and sodium, while others – like mustard, sauerkraut, onions or fresh veggies – can contribute nutritional value, such as fiber, vitamins and minerals. If you’re mindful of your intake, it’s worth considering how these additions fit into your overall dietary goals. That said, if hot dogs aren’t a regular part of your diet, enjoying one with your favorite toppings every now and then is perfectly fine. It’s all about balance and making choices that support both health and enjoyment. Personally, I love a good chili cheese dog or the classic hot dog with mustard and onions!

Q: What is considered moderation when eating hot dogs – one hot dog per serving? Only eating them a few times a year? Avoid altogether?
A: I never recommend avoiding any food unless you have a food allergy or simply don’t enjoy it. Cutting something out entirely just because it doesn’t fit into a specific ‘diet’ can lead to a complicated relationship with eating. Moderation is key. For most people, having 1–2 hot dogs at an event, paired with some fun sides, can be a reasonable serving. I encourage people to listen to their hunger and fullness cues and to make sure their overall nutritional intake includes a variety of foods – especially lean proteins, fruits, vegetables and whole grains.

Q: Is a hot dog a sandwich?
A: Ah, the classic debate! Technically speaking, yes, a hot dog can be considered a sandwich. The U.S. Department of Agriculture even classifies it as one because it’s meat between bread. But culturally and conversationally, many people see it as its own unique category.

Lisa Froechtenigt is a registered dietitian and senior program management associate in the Weight Loss and Metabolic Center at Baylor Medicine.