Who doesn’t love a hot dog? It is an American classic whether you are at the ballpark or at a backyard BBQ. But, hot dogs are notoriously high in sodium. This may leave you wondering: do low sodium hot dogs exist?
A registered dietitian talks all things sodium and hot dogs!
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Why Look For Low Sodium Hot Dogs?
Most hot dogs are surprisingly high in sodium. One hot dog can easily have 25% of the amount of sodium you should eat in an entire day!
Sodium & Health
Most of us are eating much more salt than we need. The Dietary Guidelines for Americans recommend no more than 2,300mg sodium per day. The average American is eating closer to 3,500mg. This is 1,000mg more sodium than we need!
All that sodium has serious health impacts. A high sodium diet can cause high blood pressure, heart disease, kidney disease and kidney stones. (1) There is even research showing a possible link between salt and Alzheimer’s disease and osteoporosis. (2) (3)
Remember, the goal is never a NO salt diet. Instead, it is important to eat a lot of really salty foods to stay in the recommended 2,300mg sodium per day.
Hog Sodium Sodium Comparison Chart
The amount of sodium in hot dogs can vary dramatically! Here is a comparison of sodium in some common hot dog brands.
Are Low Sodium Hot Dogs Healthy?
Just because a hot dog is low sodium doesn’t necessarily make it a health food. There are some other ingredients to consider when choosing the right hot dog for you!
Saturated Fat
Hot dogs tend to have quite a bit of saturated fat because they are made from higher fat cuts of beef. Other foods high in saturated fat include:
- Beef
- Poultry with skin
- Butter and lard
- Baked goods made with butter
- Ice cream
Eating too much saturated fat, especially from meat, is linked to heart disease and high cholesterol. The American Heart Association recommends limiting saturated fat to about 13 grams per day. One hot dog has about 3 grams of saturated fat.
Phosphorus & Potassium Additives
Processed foods, like hot dogs, are notorious sources of phosphorus and potassium food additives. For most people, these ingredients don’t pose much harm for health.
It is a different story for people with kidney disease.
The phosphorus and potassium added to ultra-processed foods like hot dogs is much more absorbed. It is much preferred that people with kidney disease eat potassium and phosphorus from healthy plant foods, rather than from food additives most of the time. (4)
Natural food sources of potassium and phosphorus like whole grains, nuts, beans, fruits and vegetables also have lots of things GOOD for your kidneys. They are packed with fiber, vitamins, minerals, antioxidants and alkali to help control acid levels in kidney disease. Hot dogs are lacking in these beneficial nutrients.
Of course, this does NOT mean you can never have a hot dog again!
Purines
Like all processed meat, hot dogs have purines in them. Purines are converted to uric acid in our body. This is a concern for people with gout or uric acid kidney stones. (5)
The Best Low Sodium Hot Dogs
From all my hot dog research, I found three low sodium hot dogs to recommend. None of these hot dogs meet the technical criteria of less than 140mg sodium for a true low sodium food. But, these hot dogs have about 30% less sodium than most hot dogs.
Trader Joe’s Uncured Beef Hot Dogs have only 310mg sodium per hot dog. Although this is still a fair amount of sodium, it was the lowest sodium hot dog I could find. These hot dogs do have potassium food additives, which could be a concern if you have kidney disease. There are no phosphorus food additives.
Teton Waters Ranch 100% Grass-Fed Beef Bun Length Hot Dogs* may be a better choice for people with kidney disease. These hot dogs only have 320mg sodium per hot dog and do not have potassium or phosphorus food additives. You may be able to find these hot dogs at Whole Foods, Costco and some Kroger grocery stores. Here is a link to find a store near you!
A&H Uncured Reduced Fat & Sodium Kosher Beef Hot Dogs are also an option, but might be harder to find. These hot dogs only have 200mg sodium and no potassium or phosphorus additives.
How To Build a Healthy Hot Dog Meal
If you choose to enjoy a low sodium hot dog. DO IT! All foods can fit in a healthy diet.
Here are some tips to help keep that entire meal as low sodium as possible.
Consider a Whole Wheat Bun
Whole wheat buns will have a bit more fiber, vitamins and minerals compared to white buns.
Watch the Salty Condiments
Common hot dog toppings like ketchup, mustard and relish can easily add a few hundred extra milligrams of sodium to your hot dog. I recommend going with your favorite and using just a little!
Add chopped onion for a low sodium hot dog topping with NO sodium. Chopped tomatoes are also a tasty choice (a classic topping on Chicago dogs!).
Choose Low Sodium Sides
Most classic hot dog side dishes are packed with even more sodium, especially if they are from the deli.
For example, a 1/2 cup of classic deli macaroni salad can have nearly 800mg sodium. A 1/2 cup of classic creamy potato salad can have 700mg sodium.
Make your own low sodium macaroni or potato salad at home! Or, opt for a salad with oil & vinegar dressing. Fresh fruit is also always a fantastic low sodium side.
For potato chip lovers, try Lays Lightly Salted Potato Chips* – only 65mg sodium per 15 chips!
Happy Eating!
Melanie
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- Source: https://www.thekidneydietitian.org/low-sodium-hot-dogs/