Experts weigh in on the healthier option between hamburger and hot dog.

As the unofficial start of summer approaches, you might be considering the various condiments you'll add to your hot dog or hamburger.

If you plan on eating healthily in the future, it might be beneficial to familiarize yourself with some facts about BBQ staples before diving in.

According to Ben Schuff, a licensed dietitian nutritionist and director of naturopathy and nutrition at BIÂN Chicago, both hamburgers and hot dogs are highly caloric foods with a higher saturated fat content compared to other foods or sources of meat.

Grilling during summer is a popular activity that involves consuming hot dogs and hamburgers, but it's crucial to recognize that these foods may not always be the healthiest choices, according to Melissa Wasserman Baker, a New York-based registered dietitian and founder of Food Queries.

Here's a breakdown of the nutrition content of burgers and hot dogs.

Rewritten sentence: Which of these alternatives is better for you, as advised by health experts?

Nutrition specs of hamburgers

Not all burgers are created equal, according to experts.

The nutrition content of hamburgers can vary based on the ingredients used.

The dietitian suggests choosing lean ground beef or turkey with lower fat content.

Going organic is also the healthier choice.

Schuff advised looking for grass-fed, grass-finished organic lean ground beef to decrease the saturated fat and inflammatory properties in hamburgers.

Store-bought burger patties frequently include added sodium, preservatives, and other additives to boost taste and extend shelf life, as Schuff pointed out.

Consumers should choose whole-grain buns and load up on veggies to avoid high fat and sodium levels, advised Wasserman Baker.

Hot dogs and nutrition

Saturated and sodium-rich, hot dogs can harm your health, as stated by Wasserman Baker.

To minimize exposure to potentially harmful additives when purchasing hot dogs, select those labeled "uncured" or "nitrate-free," as advised.

Choosing hot dogs with lower sodium levels can also be a healthier option, according to Schuff.

To enhance the nutritional value of your hot dog, consider using leaner meats like turkey or chicken and whole-grain buns, as advised by Wasserman Baker.

Hamburgers vs. hot dogs: Which is healthier?

Both hamburgers and hot dogs can be savored in moderation, according to Wasserman Baker.

She stated that hamburgers made with lean meat and loaded with veggies provide a better balance of protein, healthy fats, and essential nutrients in terms of overall nutritional profile.

Schuff agreed with that.

"While hamburgers are a good source of protein, iron, and other vital nutrients, they are typically high in saturated fat and calories."

Schuff stated that while hot dogs are typically lower in calories and fat, they may have higher levels of sodium and processed components.

With hamburgers, you can choose quality meat, season to your liking and prepare appropriately.

According to Harvard University's School of Public Health, consuming ultra-processed foods high in sodium, such as hot dogs, cold cuts, and bacon, increases the risk of developing high blood pressure, heart disease, and stroke.

Schuff stated that in a direct comparison, selecting a healthier option in hamburgers compared to hot dogs is easier due to the latter being a highly processed product with little emphasis on sourcing high-quality meats.

He said that hamburgers offer more options for quality meat, seasoning, and preparation compared to hot dogs.

What about veggie dogs and veggie burgers?

These aren’t health foods, either.

Schuff stated that veggie hot dogs and burgers can be a plant-based option at a summer cookout for someone who wants to switch it up occasionally.

He stated that these foods, such as conventional hot dogs and hamburgers, should not be a regular part of any diet because they are highly processed and often come from genetically modified and non-organic plant sources like soy, grain, and wheat.

Schuff stated that veggie-based hot dogs and hamburgers are naturally lower in calories and contain some dietary fiber, which is healthier since meat-based hot dogs and hamburgers lack fiber.

Preparing a nutrient-dense meal by making a veggie burger from scratch with ingredients such as beans, quinoa, and vegetables.

When purchasing veggie burgers or veggie hot dogs at the supermarket, remember these guidelines, advised Wasserman Baker.

She advised looking for veggie dog and burger products made with whole food ingredients such as legumes, vegetables, and whole grains when choosing these options.

"To make a healthier choice, look for labels with minimal additives, avoid high sodium or artificial flavorings, and opt for lower saturated fat and higher fiber options."

A note about grilling

Grilling meat, whether it's hot dogs, hamburgers, or any other kind, is not beneficial for your health.

Schuff stated that grilling meat at high temperatures can result in the formation of potentially harmful compounds, including heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).

"Certain cancers, such as colorectal, pancreatic, and prostate cancer, have been linked to the use of these compounds."

He advised that these foods should be reserved for special occasions and not consumed regularly, especially considering the risks associated with grilling meats and converting surface compounds into more dangerous chemicals.

Bottom line on burgers & dogs

It is acceptable to enjoy hamburgers or hot dogs occasionally as part of a balanced diet and a summer treat, according to Wasserman Baker.

To increase the nutritional value of your sandwich, focus on smaller portions, leaner protein options, whole-grain buns, and fresh toppings, as advised.

"Variety and moderation are key to a healthy eating pattern."

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