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Pictured Recipe:Better-Than-Takeout Burgers with Sweet Potato Fries
It’s grilling season and time to decide: hot dog or hamburger? Some people, no doubt, are cheering “Both!” But if you’re trying to make a healthier choice, then the registered dietitian in me knows that “both” is not the answer. So which one is the healthier pick? See how a hamburger compares nutritionally to a hot dog before you tell the grill master your order.
HAMBURGER
What You Get in a Typical Burger
There are a lot of factors to consider when it comes to burgers: How big is it? What kind of beef is it? What are you putting on it? A typical burger is in the 1/3 – ½ pound range (about 6 to 8 ounces) and made from 85%-lean ground beef.
Served with a bun, it can pack as much as 620 calories and 9 grams of saturated fat…before toppings. A slice of cheese adds another 110 calories and 6 grams of saturated fat. On the positive side, burgers deliver iron and zinc.
How to Have a Healthier Burger
But a USDA-approved (andEatingWellrecommended) serving size for meat is a much smaller 3 ounces cooked (that’s starting with 4 ounces of meat before cooking, which will shrink down to the perfect portion). A quarter-pounder gives you 11% of your daily value of iron and 32% of your daily value for zinc. You can make your burger with lean ground beef-atEatingWellMagazine we recommend you look for 90%-lean or leaner. What will those choices save you? About 200 calories and 5 grams of saturated fat.
HOT DOG
What You Get in a Typical Hot Dog
How to Have a Healthier Hot Dog
There are a few ways to find the healthiest hot dog: 1) Choose one with 370 mg of sodium or less. 2) Skip the white bun and opt for a 100% whole-wheat bun-you’ll get more fiber, as well as more immune-supporting selenium and bone-strengthening magnesium. Better flavor too. 3) For a heart-healthier choice, look for a dog with less than 3 grams of saturated fat.
THE VERDICT
From a health perspective, I’d say the hamburger (a quarter-pounder made of 90%-lean ground beef) is the hands-down healthier option-it has four times the protein and iron, five times the zinc and a quarter of the sodium. And with a proper portion, the calories are comparable (300 calories for the 3-ounce patty on an English muffin versus 270 for the hot dog and bun). Add some veggie-packed side dishes and a slice of watermelon and you’ve got yourself a balanced and healthy BBQ plate.
Watch: How to Make a BBQ Party Menu
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