Hot Dog: Calories, Nutrition & Healthier Swaps

A hot dog is a processed sausage in a white bun: quick protein with a lot of salt and saturated fat.

Hot Dog nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Hot Dog: what's in it

A serving (one, 150 g) provides 15 g of protein — about 27% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg).

On the open Nutri-Score algorithm, hot dog gets a D: more of a sometimes food than an everyday one. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• High in saturated fat: 5.5 g per 100 g, against a daily reference of about 20 g.
• High in salt: 1.6 g per 100 g, while the WHO suggests no more than 5 g of salt a day in total.
• It's low in fiber, so add vegetables, greens or beans to the plate.

How much movement is one serving?

One serving (one, 150 g) is 413 kcal — roughly 2 h 15 min of easy walking or 52 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Hot Dog

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Vegetable pakora — 210 g, 407 kcal: −5.5 g saturated fat, −2.2 g salt.
• Veggie burrito — 270 g, 408 kcal: −6.4 g saturated fat, −0.8 g salt.
• Shrimp tacos — 270 g, 408 kcal: −6.6 g saturated fat, −0.8 g salt.
• Fish tacos — 190 g, 412 kcal: −5.2 g saturated fat, −5.2 g sugar.