Barbecue season is upon us and that means we’ll have a variety of grilled goodies at our finger tips, from juicy hamburgers to succulent hot dogs and drizzling pork ribs. However, if you’re aiming to stay healthy along the way, consider making a few smart swaps to cut back on calories and sugar.

Are hot dogs or hamburgers healthier?

For example, choosing whether to sink your teeth into a delicious hamburger or a jam-packed hotdog can be a tough decision to make. But according to registered dietitian Tamar Samuels, if you’re having trouble deciding between the two, it’s important to consider several factors—such as portion size, preparation method, toppings, and ingredient quality. During an interview with Time on July 3, the doctor revealed that in general, hot dogs tend to be “more processed than hamburgers,” which can make them a less healthy option overall.

“They’re often made from a mix of lower-quality meat cuts and additives, including sodium nitrate and other preservatives,” Samuels explained. 

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Nitrates and nitrites, which are chemical compounds, occur naturally in water and soil, but they’re also commonly used as preservatives in processed meats to maintain color and enhance flavor. However, these additives can trigger harmful chemical reactions in the body and may contribute to the carcinogenic effects of processed meats. A 2022 study found that food additive nitrates and nitrites were positively associated with increased risks of breast and prostate cancer.

Excessive intake of processed meats like hot dogs can also lead to the increased risk of Congenital Heart Disease and stroke, studies show. 

Overall, hamburgers may be a healthier option to choose at your next BBQ, and maybe even a better option over other tasty grilled delicacies like BBQ ribs for example. This is because hamburgers are “less processed and contain more high quality protein,” Samuels shared. They are also lower in sodium. Ribs on the other hand, depending on the cut, can contain high amounts of fat. Sugar and salt from the delicious sauce they’re typically slathered in add on more calories, which is a no-go for your health, according to Muscle and Fitness. 

You don’t have to give up everything — Just make smarter choices.

If hot dogs are one of your favorites, there’s no need to cut them out entirely. “Both hot dogs and hamburgers can be part of a balanced diet when enjoyed occasionally and prepared mindfully,” Samuels said. 

Here’s how to health hack your next barbecue meal: start with a better base. Look for uncured, lower-sodium hot dogs with minimal additives; the same rule applies for ribs. Choosing hot dog options made from leaner meats like chicken or turkey can help reduce saturated fat without sacrificing flavor. Additionally, baby back ribs typically tend to be a leaner cut of rib and contain fewer calories and fat compared to options like spare ribs, according to Acobonac Farms. So, choosing them makes for a solid and health-conscious BBQ meal.

Skip the sugary condiments—mustard is a better choice than ketchup—and serve your dog in a high-fiber, whole-grain bun to keep calories in check. Top it off with fresh ingredients like chopped onions, sauerkraut (a gut-friendly fermented food), or colorful veggies. These toppings add texture, fiber, and volume, added Nina Crowley, a registered dietitian, to Time, helping you stay full and more satisfied with less of the bad stuff. 

Happy eating, people!

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