Hot Dog and Sausage Nutrition Guide

From the National Hot Dog and Sausage Council

A Guide to Hot Dog and Sausage Nutrition

hot dogs on the grill

Because hot dogs are so delicious and enjoyed so often as part of celebrations, their nutrition value is often underestimated. Like other meats, these products can be part of a healthy dietary pattern as outlined in the U.S. Dietary Guidelines for Americans. With so many different varieties of hot dogs and sausages available in various nutrition formulations, there are choices that fit everyone’s dietary goals.

This guide provides a general overview of the nutrition you’ll get from hot dogs and sausages. When you consider different hot dog and sausage styles, toppings and buns, there are literally millions of different potential combinations, each with unique nutrition profiles. For more a more detailed breakdown by particular styles and products, visit USDA’s Super Tracker. To learn more about hot dog ingredients and different claims on hot dog packages, check out our ingredients guide.

 

Hot Dog

A traditional 1.5 oz beef hot dog is less than 200 calories, representing less than 10 percent of the recommended calorie allowance for the average American. Pairing with a bun adds approximately 100 more calories, depending on the kind of bun you use.

Hot dogs offer several key nutrients beneficial to the body. A 1.5 oz hot dog provides 7 grams of protein or 15 percent of the daily value (DV) which is the amount of the nutrient your body requires Protein is critical for developing, maintaining, and repairing strong muscles and especially beneficial for growth in children and reducing the muscle loss that often occurs with aging. The protein in hot dogs is a complete protein, meaning it offers all the essential amino acids our bodies need.

Hot dogs are also a great source of Vitamin B12 with just one hot dog providing 30 percent of the DV. Vitamin B12 is important for normal metabolism, for brain development in children and for mental clarity in adults.

A 1.5 oz beef hot dog also provides more than 10 percent of the DV of minerals such as phosphorus, selenium and zinc. The forms of these nutrients in meat are more “bioavailable” meaning they are more easily absorbed and utilized by the body, than these minerals from grains or vegetables.

Nutrients of Concern

Hot dogs are often criticized for their fat and sodium levels. A traditional 1.5 oz beef hot dog delivers 572 mg of sodium (25 percent of DV) and 6 g of saturated fat (29 percent DV), but plenty of options are available for those interested in lower sodium or lower fat options.

Many brands offer low fat hot dogs with less than 3 g of fat or less than 1 g of saturated fat. Often, these are poultry dogs made from chicken or turkey.

Similarly, there are many varieties of hot dogs with reduced sodium, usually under 400 mg.

Check the nutrition facts panel printed on every package of hot dogs to find the sodium and fat levels which best fit your dietary needs.

Nutrient Amount % of Daily Target or Limit
Total Calories 186 9% limit
Protein 7 g 15% target
Carbohydrate 2 g 2% target
Dietary Fiber 0 g 0% target
Total Sugars 1 g No daily target or limit
Added Sugars 1 g 2% limit
Total Fat 17 g No daily target or limit
Saturated Fat 6 g 29% limit
Monounsaturated Fat 7 g No daily target or limit
Polyunsaturated Fat 0 g No daily target or limit
Linoleic Acid 0 g 3% target
α-Linoleic Acid 0.0 g 4% target
Omega 3 - EPA 0 mg No daily target or limit
Omega 3 - DHA 0 mg No daily target or limit
Cholesterol 32 g 11% limit
Minerals
Calcium 7 mg 1% target
Potassium 182 mg 4% target
Sodium 572 mg 25% limit
Copper 34 μg 4% target
Iron 1 mg 4% target
Magnesium 5 mg 2% target
Phosphorus 88 mg 13% target
Selenium 6 μg 11% target
Zinc 1 mg 15% target
Vitamins
Vitamin A 0 μg RAE 0% target
Vitamin B6 0.1 mg 7% target
Vitamin B12 0.7 μg 30% limit
Vitamin C 0 mg 0% target
Vitamin D 1 μg 4% target
Vitamin E 0 mg AT 1% target
Vitamin K 1 μg 1% target
Folate 5 μg DFE 1% target
Thiamin 0.0 mg 1% target
Riboflavin 0.0 mg 2% target
Niacin 1 mg 8% target
Choline 29 mg 7% target
More..

Dinner Sausages

Whether you are enjoying an Italian sausage, Bratwurst, Polish or other traditional dinner sausage, the nutrition is similar ounce for ounce. Read the nutrition facts panel on specific products for nutrient content to determine which products best fit your nutrition goals.

Generally because they are larger, dinner sausages will contain more calories than a standard hot dog, but they also offer higher levels of protein and nutrients such as phosphorus, selenium, zinc and Vitamin B12.

For those who are concerned, enjoying a sausage without the bun is one easy way to lower calorie and sodium intake.

Bratwurst:

Nutrient Amount % of Daily Target or Limit
Total Calories 283 14% limit
Protein 12 g 25% target
Carbohydrate 2 g 2% target
Dietary Fiber 0 g 0% target
Total Sugars 0 g No daily target or limit
Added Sugars 0 g 0% limit
Total Fat 25 g No daily target or limit
Saturated Fat 8 g 38% limit
Monounsaturated Fat 12 g No daily target or limit
Polyunsaturated Fat 2 g No daily target or limit
Linoleic Acid 2 g 17% target
α-Linoleic Acid 0.1 g 8% target
Omega 3 - EPA 0 mg No daily target or limit
Omega 3 - DHA 0 mg No daily target or limit
Cholesterol 63 g 21% limit
Minerals
Calcium 24 mg 2% target
Potassium 296 mg 6% target
Sodium 719 mg 31% limit
Copper 88 μg 10% target
Iron 0 mg 3% target
Magnesium 18 mg 6% target
Phosphorus 177 mg 25% target
Selenium 34 μg 61% target
Zinc 3 mg 35% target
Vitamins
Vitamin A 2 μg RAE 0% target
Vitamin B6 0.3 mg 21% target
Vitamin B12 0.6 μg 26% limit
Vitamin C 0 mg 0% target
Vitamin D 1 μg 6% target
Vitamin E 0 mg AT 1% target
Vitamin K 3 μg 3% target
Folate 3 μg DFE 1% target
Thiamin 0.4 mg 35% target
Riboflavin 0.3 mg 24% target
Niacin 4 mg 29% target
Choline 80 mg 19% target
More..

Italian Sausage:

Nutrient Amount % of Daily Target or Limit
Total Calories 234 12% limit
Protein 13 g 28% target
Carbohydrate 3 g 2% target
Dietary Fiber 0 g 0% target
Total Sugars 1 g No daily target or limit
Added Sugars 1 g 1% limit
Total Fat 19 g No daily target or limit
Saturated Fat 7 g 30% limit
Monounsaturated Fat 9 g No daily target or limit
Polyunsaturated Fat 2 g No daily target or limit
Linoleic Acid 2 g 17% target
α-Linoleic Acid 0.3 g 29% target
Omega 3 - EPA 0 mg No daily target or limit
Omega 3 - DHA 0 mg No daily target or limit
Cholesterol 39 g 13% limit
Minerals
Calcium 14 mg 1% target
Potassium 207 mg 4% target
Sodium 821 mg 36% limit
Copper 54 μg 6% target
Iron 1 mg 5% target
Magnesium 12 mg 4% target
Phosphorus 116 mg 17% target
Selenium 15 μg 27% target
Zinc 2 mg 20% target
Vitamins
Vitamin A 7 μg RAE 1% target
Vitamin B6 0.2 mg 17% target
Vitamin B12 0.9 μg 37% limit
Vitamin C 0 mg 0% target
Vitamin D 1 μg 5% target
Vitamin E 0 mg AT 1% target
Vitamin K 2 μg 3% target
Folate 3 μg DFE 1% target
Thiamin 0.4 mg 39% target
Riboflavin 0.2 mg 14% target
Niacin 3 mg 20% target
Choline 53 mg 13% target
More..

Breakfast Sausage

Breakfast sausages are more likely to be lower in calories because they are smaller than hot dogs or dinner sausages. This also means they will contribute less to your daily sodium or fat intake.

Nutrient Amount % of Daily Target or Limit
Total Calories 102 5% limit
Protein 4 g 9% target
Carbohydrate 0 g 0% target
Dietary Fiber 0 g 0% target
Total Sugars 0 g No daily target or limit
Added Sugars 0 g 0% limit
Total Fat 9 g No daily target or limit
Saturated Fat 3 g 14% limit
Monounsaturated Fat 4 g No daily target or limit
Polyunsaturated Fat 1 g No daily target or limit
Linoleic Acid 1 g 10% target
α-Linoleic Acid 0.0 g 0% target
Omega 3 - EPA 0 mg No daily target or limit
Omega 3 - DHA 0 mg No daily target or limit
Cholesterol 20 g 7% limit
Minerals
Calcium 37 mg 4% target
Potassium 83 mg 2% target
Sodium 203 mg 9% limit
Copper 18 μg 2% target
Iron 0 mg 1% target
Magnesium 4 mg 1% target
Phosphorus 74 mg 11% target
Selenium 0 μg 0% target
Zinc 0 mg 5% target
Vitamins
Vitamin A 5 μg RAE 1% target
Vitamin B6 0.0 mg 3% target
Vitamin B12 0.2 μg 8% limit
Vitamin C 0 mg 0% target
Vitamin D 0 μg 1% target
Vitamin E 0 mg AT 1% target
Vitamin K 1 μg 1% target
Folate 0 μg DFE 0% target
Thiamin 0.1 mg 5% target
Riboflavin 0 mg 4% target
Niacin 1 mg 8% target
Choline 14 mg 3% target
More..

Hot Dog Buns

The bun is an important consideration for those concerned about nutrition, particularly sodium levels. The bun can add another 180-200 mg of sodium to the hot dog or sausage.

Based on data from USDA’s SuperTracker, white vs. whole wheat buns won’t significantly change your calorie intake, each adding approximately 100 calories to the hot dog or sausage. Whole wheat buns will deliver added fiber.

White:

Nutrient Amount % of Daily Target or Limit
Total Calories 100 5% limit
Protein 4 g 8% target
Carbohydrate 18 g 1% target
Dietary Fiber 1 g 3% target
Total Sugars 2 g No daily target or limit
Added Sugars 2 g 4% limit
Total Fat 1 g No daily target or limit
Saturated Fat 0 g 1% limit
Monounsaturated Fat 0 g No daily target or limit
Polyunsaturated Fat 1 g No daily target or limit
Linoleic Acid 1 g 4% target
α-Linoleic Acid 0.1 g 5% target
Omega 3 - EPA 0 mg No daily target or limit
Omega 3 - DHA 0 mg No daily target or limit
Cholesterol 0 g 0% limit
Minerals
Calcium 62 mg 6% target
Potassium 46 mg 1% target
Sodium 180 mg 8% limit
Copper 46 μg 5% target
Iron 1 mg 7% target
Magnesium 9 mg 3% target
Phosphorus 39 mg 6% target
Selenium 8 μg 14% target
Zinc 0 mg 4% target
Vitamins
Vitamin A 0 μg RAE 0% target
Vitamin B6 0.0 mg 2% target
Vitamin B12 0.1 μg 3% limit
Vitamin C 0 mg 1% target
Vitamin D 0 μg 0% target
Vitamin E 0 mg AT 0% target
Vitamin K 1 μg 1% target
Folate 62 μg DFE 15% target
Thiamin 0.2 mg 21% target
Riboflavin 0.1 mg 7% target
Niacin 2 mg 12% target
Choline 5 mg 1% target
More..

Whole Wheat:

Nutrient Amount % of Daily Target or Limit
Total Calories 96 5% limit
Protein 3 g 7% target
Carbohydrate 18 g 14% target
Dietary Fiber 3 g 11% target
Total Sugars 3 g No daily target or limit
Added Sugars 3 g 5% limit
Total Fat 2 g No daily target or limit
Saturated Fat 0 g 1% limit
Monounsaturated Fat 0 g No daily target or limit
Polyunsaturated Fat 1 g No daily target or limit
Linoleic Acid 1 g 6% target
α-Linoleic Acid 0.0 g 4% target
Omega 3 - EPA 0 mg No daily target or limit
Omega 3 - DHA 0 mg No daily target or limit
Cholesterol 0 g 0% limit
Minerals
Calcium 38 mg 4% target
Potassium 98 mg 2% target
Sodium 188 mg 8% limit
Copper 86 μg 10% target
Iron 1 mg 5% target
Magnesium 31 mg 10% target
Phosphorus 81 mg 12% target
Selenium 18 μg 32% target
Zinc 1 mg 9% target
Vitamins
Vitamin A 0 μg RAE 0% target
Vitamin B6 0.1 mg 5% target
Vitamin B12 0.0 μg 0% limit
Vitamin C 0 mg 0% target
Vitamin D 0 μg 0% target
Vitamin E 0 mg AT 2% target
Vitamin K 1 μg 1% target
Folate 11 μg DFE 3% target
Thiamin 0.1 mg 8% target
Riboflavin 0.1 mg 5% target
Niacin 1 mg 9% target
Choline 10 mg 2% target
More..

Condiments

Mustard and ketchup are the two most popular toppings for hot dogs. A packet of either one won’t change the nutrition profile of the hot dog significantly. A packet of ketchup has more calories than mustard due to its sugar content, delivering 2 grams of sugar and slightly more sodium. If you are over the age of 18, ketchup is a “food faux pas” on hot dogs anyway!

Tomato catsup (Ketchup):

Nutrient Amount % of Daily Target or Limit
Total Calories 10 1% limit
Protein 0 g 0% target
Carbohydrate 2 g 2% target
Dietary Fiber 0 g 0% target
Total Sugars 2 g No daily target or limit
Added Sugars 2 g 3% limit
Total Fat 0 g No daily target or limit
Saturated Fat 0 g 0% limit
Monounsaturated Fat 0 g No daily target or limit
Polyunsaturated Fat 0 g No daily target or limit
Linoleic Acid 0 g 4% target
α-Linoleic Acid 0.0 g 0% target
Omega 3 - EPA 0 mg No daily target or limit
Omega 3 - DHA 0 mg No daily target or limit
Cholesterol 0 g 0% limit
Minerals
Calcium 1 mg 0% target
Potassium 28 mg 1% target
Sodium 82 mg 4% limit
Copper 12 μg 1% target
Iron 0 mg 0% target
Magnesium 1 mg 0% target
Phosphorus 3 mg 0% target
Selenium 0 μg 0% target
Zinc 0 mg 0% target
Vitamins
Vitamin A 2 μg RAE 0% target
Vitamin B6 0.0 mg 1% target
Vitamin B12 0.0 μg 0% limit
Vitamin C 0 mg 0% target
Vitamin D 0 μg 0% target
Vitamin E 0 mg AT 1% target
Vitamin K 0 μg 0% target
Folate 1 μg DFE 0% target
Thiamin 0.0 mg 0% target
Riboflavin 0.0 mg 1% target
Niacin 0 mg 1% target
Choline 1 mg 0% target
More..

Mustard:

Nutrient Amount % of Daily Target or Limit
Total Calories 3 0% limit
Protein 0 g 0% target
Carbohydrate 0 g 0% target
Dietary Fiber 0 g 1% target
Total Sugars 0 g No daily target or limit
Added Sugars 0 g 0% limit
Total Fat 0 g No daily target or limit
Saturated Fat 0 g 0% limit
Monounsaturated Fat 0 g No daily target or limit
Polyunsaturated Fat 0 g No daily target or limit
Linoleic Acid 0 g 0% target
α-Linoleic Acid 0.0 g 2% target
Omega 3 - EPA 0 mg No daily target or limit
Omega 3 - DHA 0 mg No daily target or limit
Cholesterol 0 g 0% limit
Minerals
Calcium 3 mg 0% target
Potassium 7 mg 0% target
Sodium 57 mg 2% limit
Copper 4 μg 0% target
Iron 0 mg 0% target
Magnesium 2 mg 1% target
Phosphorus 5 mg 1% target
Selenium 2 μg 3% target
Zinc 0 mg 0% target
Vitamins
Vitamin A 0 μg RAE 0% target
Vitamin B6 0.0 mg 0% target
Vitamin B12 0.0 μg 0% limit
Vitamin C 0 mg 0% target
Vitamin D 0 μg 0% target
Vitamin E 0 mg AT 0% target
Vitamin K 0 μg 0% target
Folate 0 μg DFE 0% target
Thiamin 0.0 mg 2% target
Riboflavin 0.0 mg 0% target
Niacin 0 mg 0% target
Choline 1 mg 0% target
More..

A tablespoon of raw chopped onions contains just 4 calories, with limited additional nutrients and no sodium.

Cheese, chili or coleslaw will add more significant amounts of calories, sodium and fat to your hot dog. Each of them will add approximately 70-100 calories and 250 mg of sodium. Sauerkraut comes in lower calorically and offers several grams of fiber as well, but may also add a couple hundred milligrams of sodium.

Those are just a few of the potential toppings for your hot dog or sausage. Remember that a healthy, balanced diet consists of a range of foods including meats, vegetables, fruits and whole grains. In fact, eating vegetables with your hot dogs, sausages and other meats can make them more nutritious as the nutrients in meat help better absorb the nutrients in vegetables. Keep that in mind the next time you are preparing a side dish for your backyard BBQ.

For more on meat’s nutrition benefits, visit www.meatpoultrynutrition.org.

Do Hot Dogs and Sausages Cause Cancer?

A 2015 report from the World Health Organization’s International Agency for Research on Cancer (IARC) suggested that processed meats such as hot dogs and sausages cause cancer. This determination was made despite disagreement from several of the 22 scientists on the panel. The finding is based entirely on epidemiological studies that reached inconsistent conclusions and relied upon self-reported consumption data, which is notoriously inaccurate. Even these weak studies found very minimal risk. Consider this: The lifetime colon cancer rate for vegetarians is 4.5%. IARC reported that if you eat a hot dog every single day throughout your life, the risk goes up to 5.3%. IARC also ignored the nutrition benefits meat offers. In fact, following IARC’s report release, the WHO issued a clarifying statement acknowledging that meat provides nutrition benefits and saying, “The latest IARC review does not ask people to stop eating processed meats.” The fact is, cancer is a complex disease and evidence has shown that the most important lifestyle factors to prevent it are maintaining a healthy body weight and not smoking. As foods we enjoy, hot dogs and sausages can be safely eaten as part of a balanced diet, and this is confirmed by the U.S. Dietary Guidelines for Americans.