What is the Keto Diet?
The keto diet is a very low-carb, high-fat diet that shares similarities with low-carb diets like the Atkins diet (Webmd, 2023). The goal of the keto diet is to achieve a metabolic state called ketosis, where the body becomes incredibly efficient at burning fat for energy instead of carbs. This shift in metabolism is achieved by restricting carbohydrate intake to typically less than 50g per day, while obtaining the majority of calories from fat sources and adequate protein (Healthline, 2021).
On a ketogenic diet, the macronutrient ratio is approximately 75% fat, 20% protein and 5% carbs (NIH, 2022). This shift away from using carbs for fuel causes the body to enter ketosis, breaking down stored fat into molecules called ketones. The ketones are then used as the primary fuel source for the body and brain. A ketogenic diet has been shown to result in benefits like reduced hunger, steady energy levels, improved BMI and more (Healthline, 2021).
Are Hot Dogs Keto-Friendly?
When following a ketogenic diet, it’s important to limit carbohydrate intake in order to achieve and maintain a state of ketosis. Many popular foods like bread, pasta, rice and baked goods are too high in carbs to consume regularly on keto.
Hot dogs fall into a bit of a grey area when it comes to their keto-friendliness. While they contain some carbs, they can still fit into a well-formulated ketogenic diet in moderation.
A typical hot dog contains a combination of meat, fat and carbs:
- Meat: Hot dogs are made with some type of processed meat like beef, pork, chicken or turkey.
- Fat: Hot dogs contain added fats, usually a combination of beef fat and pork fat.
- Carbs: Fillers like soy protein and corn syrup solids add a small amount of carbohydrates to hot dogs.
According to the National Hot Dog and Sausage Council, a standard beef hot dog weighing 45 grams contains less than 5 grams of carbs. Compare this to a regular hamburger bun, which can easily contain 15+ grams of carbs.
The exact nutrition facts will vary slightly by brand, size and ingredients. Check labels and count carbs carefully when purchasing hot dogs.
How Many Carbs are in Hot Dogs?
On average, a regular hot dog contains about 13-17g of carbs per frankfurter depending on the specific brand and size (source). However, this is without the bun. When you include a regular hot dog bun, the total carb count jumps up to around 22-28g of net carbs (source).
For most people following a ketogenic diet, it’s recommended to stay below 50g of total carbs per day. Some people may be able to go a bit higher, around 75g. Given this, a single hot dog in a bun would provide almost half of your daily carb intake on keto. Eating a hot dog without the bun cuts the carbs in half, but it’s still a fairly carb-heavy choice for this diet.
The key if you want to enjoy the occasional hot dog on keto is to skip the bun and watch your portions. Stick to just 1 hot dog as an occasional treat, and round out your meal with very low carb sides like a salad.
Best Low-Carb Hot Dog Options
When following a keto diet, it’s important to choose low-carb hot dog varieties. Some of the best options include:
Beef Hot Dogs
Beef hot dogs tend to be lower in carbs than other varieties. Look for options with less than 1g net carbs per serving, such as Oscar Mayer Natural Selects Uncured Beef Franks, which have 0g net carbs.
Turkey Hot Dogs
Turkey hot dogs can also fit into a keto diet. For example, Butterball Turkey Franks have 1g net carb per link. Just be sure to check the label, as carb counts can vary between brands.
Chicken or Other Poultry Hot Dogs
Chicken, duck, and other poultry hot dogs are usually a little higher in carbs than beef or turkey dogs, but can still be keto-friendly in moderation. Applegate Naturals Chicken Hot Dogs have 2g net carbs per link.
Low-Carb Buns
You can further reduce carbs by using low-carb buns made with almond or coconut flour, lettuce wraps, or no bun at all. This transforms hot dogs into a hand-held keto snack.
Other Keto-Friendly Sausage Options
While hot dogs can be part of a keto diet, there are other sausage options that may provide more nutritional benefits. Many sausages like pork breakfast sausage, chicken sausage, turkey sausage, and Italian sausage can also fit into a keto eating plan.
Compared to hot dogs, fresh sausages often have less processed ingredients and more protein. For example, a pork breakfast sausage link may contain around 6 grams of fat, 18 grams of protein and 1 gram of carbs per link (28g). Whereas a typical beef hot dog contains about 9 grams of fat, 5 grams of protein and 1 gram of carbs per link (45g) 1.
Italian sausage and chicken sausages also provide a good source of protein and fat. Just be sure to check the nutrition labels, as flavored sausages sometimes contain added sugars or questionable ingredients. Your best bet is to choose sausages with minimal ingredients that fit your macronutrient needs.
Tips for Enjoying Hot Dogs on Keto
Hot dogs can be a tasty low-carb option when following a ketogenic diet. Here are some tips for enjoying hot dogs while staying in ketosis:
Focus on low-carb condiments like mustard, mayo, and sauerkraut instead of ketchup or relish which are higher in carbs. Avocado, guacamole, and sour cream also make great keto-friendly hot dog toppings.
Try wrapping your hot dog in lettuce leaves instead of a bun for an extra crunchy and low-carb option.
Consider making your own homemade chili or low-carb barbecue sauce to dip your hot dogs in.
Add extra fat like cheese, bacon crumbles, or avocado to your hot dog to increase the fat content.
For a fun recipe, cut up hot dogs and add them to keto-friendly pizza as a topping.
You can also chop up hot dogs and add them to scrambled eggs, omelets, frittatas, or stir fries.
Bake hot dogs wrapped in crescent roll dough for a quick keto-friendly pig in a blanket.
So in summary, with smart condiment choices and creative recipes, you can definitely still enjoy hot dogs on a ketogenic diet!
Potential Downsides of Eating Hot Dogs
While an occasional hot dog on a bun may be fine for some people eating a keto diet, regularly consuming hot dogs and other processed meats may have some potential downsides to consider:
Sodium – Hot dogs tend to be very high in sodium. The average beef hot dog contains around 500 mg of sodium, which is over 20% of the daily recommended limit. Eating too much sodium on keto can lead to high blood pressure, bloating and fluid retention (1).
Preservatives – Hot dogs contain preservatives like nitrites and nitrates to preserve color and extend shelf life. Studies show links between consuming these preservatives and increased cancer risk (2).
Nitrates/Nitrites – These chemical preservatives used to cure meats like hot dogs have been associated with negative health effects. Nitrites can convert into carcinogenic nitrosamines, especially when exposed to high heat. Intake of nitrites and nitrates has been linked to increased risks of colorectal cancer and other cancers (3).
The key is moderation. An occasional high quality hot dog is probably fine, but regular intake should be limited due to concerns over sodium, preservatives and nitrates.
Sources:
(1) https://www.pcrm.org/news/blog/hot-dogs-are-hazardous-your-health
(2) https://joybauer.com/photo-gallery/8-foods-to-avoid-at-all-costs/hot-dogs/
(3) https://www.cancer.org/cancer/cancer-causes/nitrate-and-nitrite-in-diet.html
Meat-Free Keto Hot Dog Alternatives
For those following a vegetarian or vegan keto diet, there are several meat-free hot dog options to consider:
Veggie dogs made from soy, wheat gluten, or other plant proteins can be a good alternative. Some popular brands include Lightlife Smart Dogs, Upton’s Naturals Updog, and Field Roast Frankfurters.
Seitan, also known as wheat meat, can also be shaped and flavored to mimic hot dogs. Seitan is low in carbs and high in protein, making it a keto-friendly choice. DIY seitan hot dog recipes are available online.
When choosing meat-free hot dogs, be sure to read the nutrition labels and calculate the net carbs to verify they fit your keto diet. Some veggie dogs are lower in carbs than others.
You can also make DIY hot dogs using low-carb vegetables like zucchini or carrots. Spiralizing vegetables into the shape of hot dogs and adding seasonings and spices can produce a tasty low-carb option. See this recipe for carrot hot dogs.
With some creativity, those following a plant-based keto diet have plenty of ways to enjoy hot dog flavors and textures without the meat.
Keto Hot Dog Recipe Ideas
Hot dogs don’t have to be boring on keto! There are many creative ways to enjoy hot dogs while staying low-carb. Here are some tasty keto hot dog recipe ideas to try:
Keto Chili Dog Skillet – Make an easy one-pan meal by simmering beef hot dogs in chili, onions, and spices. Serve over cauliflower rice for a hearty keto meal. (source)
Keto Hot Dog Casserole – Layer hot dogs, sauerkraut, cheese, and seasoning between sheets of cabbage leaves and bake until bubbly and delicious.
Pizza Dogs – Wrap hot dogs in fathead or chicken crust pizza dough and top with keto pizza sauce, cheese, and pepperoni for a fun, hand-held pizza.
Hot Dog Omelet – Dice up hot dogs and sauté with onions and peppers, then fold into an egg-based omelet for a savory low-carb breakfast.
Hot Dog Lettuce Wraps – Use lettuce leaves in place of buns for a lower-carb way to enjoy hot dogs.
Loaded Hot Dog Salad – Top a salad of lettuce, onions, avocado, and other veggies with sliced hot dogs for a flavorful, protein-packed keto meal.
With a little creativity, you can enjoy tasty keto hot dog recipes that go far beyond just hot dogs and buns!
The Bottom Line
In summary, hot dogs can be included in a keto diet, but should be consumed in moderation. Look for hot dog options with less than 2g net carbs per serving to stay within keto macros. Beef hot dogs and chicken/turkey sausage make good choices. It’s best to avoid highly processed options loaded with preservatives. Pair your hot dogs with low carb toppings and sides like sauerkraut, avocado, cheese, and green veggies. Though an occasional hot dog on keto likely won’t kick you out of ketosis, they shouldn’t be a staple in your diet due to their high sodium and nitrate content. Moderating your intake and choosing high quality options when possible is key.