Are Hot Dogs Healthy?

While hot dogs can be a convenient option, they are not typically considered a healthy choice, especially for a pregnant woman. Today’s most commonly served hot dogs—those pink tubes sold in ballparks and on street corners—are generally composed of:

• Beef or pork in the form of meat trimmings and fat
• Flavorings, such as salt, garlic, and paprika
• Food additives and preservatives, high in sodium and nitrates

Additionally, the steamed or grilled hot dog meat is traditionally served on a sliced bun alongside condiments such as ketchup, mustard, relish, onions, jalapenos, and even chili and cheese.

So, Can You Eat Hot Dogs While Pregnant?

Yes, but with caution. Eating meat in general during pregnancy is a great way to ensure you’re getting enough daily protein, zinc, and iron to support your developing fetus.

However, significant caveats apply.

According to the Centers For Disease Control and Prevention (CDC), pregnant women are at heightened risk of infection from foodborne pathogens due to immune system changes. These changes occur to accommodate your baby— who’s made of tissues and cells dissimilar to your own ensuring your body doesn’t reject the fetus. However, this change also means that your immune system may lose some of its ability to fight off outside infections. Learn more about whether your baby eats everything you eat. Understanding how your diet influences your baby’s development is essential for a healthy pregnancy journey.

Health Risks Associated with Hot Dogs

#1 Processed Meat Listeriosis

Processed meat is any meat that has been preserved by smoking, salting, curing, or adding chemical preservatives. This encompasses:

• Bacon
• Pastrami
• Ham
• Sausages
• Cold cuts
• And, you guessed it, hot dogs

The World Health Organization actually classifies these processed meats as carcinogens, making them less-than-stellar meal options for anyone (pregnant or not). However, processed meats can be particularly dangerous for pregnant women because, if not cooked properly, they can harbor listeria, a bacteria that’s harmful to both mother and fetus.

Fully cooking hot dogs can reduce the risk of this infection. Listeria is killed by heating food to a temperature of 165℉. If you’re cooking a hot dog at home, you can use a meat thermometer to check its internal temperature. If, however, you’re ordering from a stand, vendor, or food court, there’s no assurance that all the potential listeria hidden in your meal has been killed.

#2 High Salts and Preservatives

The process of preserving meats involves a whole lot of something you should be careful about including in your diet, whether you’re pregnant, nursing, or just trying to live a healthy lifestyle—salt (also known as sodium chloride). Used both as a flavoring and as a preservative in hot dogs, sodium is a major contributor to high blood pressure, a condition that’s particularly worrisome during pregnancy.

While an average adult needs less than 6 grams (or 2,300 mg) of salt per day, the average footlong hot dog contains more than 50% of that amount—around 3 grams or 1,750 mg. And that’s before you put it on a bun or add condiments!

In addition to salt, many hot dogs are preserved with nitrates and nitrites. Although limited quantities of nitrates and nitrites are important for overall health (especially if they’re naturally-occurring, like those found in some vegetables), eating foods high in added nitrates and nitrites can be harmful. A significant amount of nitrates and nitrites are added to hot dogs to help stabilize:

• Flavor
• Texture
• Color

Fortunately, if you’re cooking hot dogs at home, you can choose nitrate-free brands. Consider checking the label for nitrates and nitrites among the ingredients, as some large hot dog manufacturers have started to produce nitrate-free hot dogs.

#3 Unhealthy Fats

The traditional backyard BBQ hot dog has around 15 grams of fat. That’s more than a quarter of your daily fat requirement in a single hot dog.

Of course, fat is vital to your health. Just make sure to differentiate between good and bad fats, and avoid the latter whenever possible:

• Good Fats – Also called monounsaturated and polyunsaturated fats , these healthy fats can be found in foods like fish, nuts, and olive oil.
• Bad Fats – Also called saturated or trans fats , these fats are harmful even if eaten in small quantities as they can increase your risk of heart disease. Of a traditional hot dog’s 15 grams of fat, at least 5 of those grams are saturated fats.

#4 Sugar-Laden White Buns

As if the salty, fatty, bacteria-harboring meat of a hot dog doesn’t pose enough harm to you and your baby, this food is often served on a plain white bun. Problems with consuming refined wheat products like white bread or buns include:

• Little nutritional value
• Negative impact on blood sugar levels
• Weight gain

When possible, reach for a healthier, whole-wheat bun that will leave you feeling fuller for longer.

#5 Unhealthy Condiments

Depending on your tastes, your hot dog condiments may add extra sugar, fat, or salt to your meal. When topping your dog, think twice about applying:

• Ketchup, which can contain up to 4 grams of sugar and 190 mg of salt per tablespoon
• Mustard, which can contain up to 60 mg of salt per teaspoon
• Store-bought relish, which can contain high levels of both salt and sugar
• Grease-fried onions, which contain unhealthy fats
• Canned chili, which contains high levels of both salt and saturated fats

Some healthier alternatives to add to a hot dog are:

• Fresh salsa and a sprinkle of cheese
• Grilled chopped vegetables
• Coleslaw or (even better) shredded cabbage
• Guacamole or (even better) fresh avocado
• Lettuce, tomato, and fresh onion

What other meats should I avoid for a healthy pregnancy?

While fresh, fully-cooked meats can be a nutritional mainstay during pregnancy, processed or raw meat should largely be avoided as it may contain:

• E. coli – Bacteria often found in undercooked red meat.
• Salmonella – Bacteria found in undercooked poultry and raw dairy.
• Listeria – Bacteria found in deli meats, raw dairy, and unwashed vegetables.

According to the CDC, some of the most common animal products that a pregnant woman should avoid due to possible bacterial contamination (which could lead to food poisoning ) are:

• Raw fish , oysters, clams, and scallops
• Refrigerated smoked seafood
• Raw eggs and dairy
• Undercooked meat or poultry
• Deli meats
• Deli meat salads, like tuna salad, chicken salad, and ham salad
• Pâtés

Hot Dog Alternatives

Understanding the risks of eating hot dogs while pregnant is one thing. But what’s a girl to do when the salty, greasy cravings hit?

Luckily, there are many delicious alternatives to your ballpark or street corner hot dog. If you’re craving a hot dog, try purchasing and cooking one of these at home instead:

• Organic, low nitrate and low sodium hot dogs (cooked to at least 165℉)
• Uncured chicken, turkey, or soy dogs (cooked to at least 165℉)
• Plant-based sausages
• Grilled carrots

And remember: be mindful of your bun and topping choices. Your body, and your baby, will thank you for it.

To learn more about what foods to eat when pregnant read our posts answering questions like “ can you have caffeine while pregnant?” or “ can you have blue cheese while pregnant?”

Get the Answers to All Your Questions with SneakPeek

Avoiding salt, unhealthy fats, and potential bacteria-harboring foods can make eating while pregnant feel like traversing a minefield. Fortunately, asking questions and understanding healthy alternatives to your favorite meals and snacks can help you indulge cravings without risk or guilt.

At SneakPeek, we understand the lifestyle changes you’re making to support and protect your growing fetus. That’s why our mission is to provide you with science-backed information that can make your pregnancy and early parenting years as successful as possible.

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With science-backed, privacy-protected results you can trust, there’s no reason not to choose SneakPeek Test. We can’t wait to celebrate with you.