How Much Protein Is in a Hot Dog?
Protein content of regular, all-beef, and turkey hot dogs - plus what to watch out for when counting macros.
Hot dogs are a quick, convenient food - but how do they stack up as a protein source? The answer depends on the type and brand. Here is a complete breakdown.
All data is from the USDA FoodData Central database.
Protein in Hot Dogs by Type
A standard hot dog (frankfurter) weighs about 45–57g (1.6–2oz). Here is what each type provides:
| Type | Protein per hot dog | Calories per hot dog | Fat per hot dog |
|---|---|---|---|
| Beef frankfurter | 5–7g | 150–190 | 13–17g |
| All-beef (premium) | 6–8g | 170–200 | 14–18g |
| Turkey/chicken | 5–7g | 100–130 | 7–10g |
| Plant-based | 4–6g | 110–160 | 6–12g |
A single hot dog delivers roughly 5–8g of protein - about the same as one egg. The protein-to-calorie ratio is not particularly impressive compared to other meat sources.
Hot Dogs vs. Other Protein Sources
| Food | Protein per 100g |
|---|---|
| Chicken breast (cooked) | 31g |
| Ground beef 90/10 (cooked) | 28g |
| Hot dog (beef) | 10–12g |
| Eggs | 13g |
Per 100g, hot dogs contain significantly less protein than whole meat cuts. This is because hot dogs are a processed product that includes water, fat, fillers, and seasonings mixed with the meat.
What About the Bun?
A standard white hot dog bun adds about:
- 4g of protein
- 140 calories
- 26g of carbohydrates
So a complete hot dog with bun gives you roughly 9–12g of protein total.
Nutritional Considerations
Hot dogs are classified as a processed meat by the World Health Organization. While an occasional hot dog is fine, there are some things to be aware of:
- Sodium - a single hot dog can contain 400–600mg of sodium (15–25% of the recommended daily limit).
- Nitrates/nitrites - used as preservatives in most hot dogs. Some brands offer "uncured" options.
- Saturated fat - hot dogs are relatively high in fat compared to protein.
If you are looking for a quick protein source, options like eggs, Greek yogurt, or cottage cheese provide more protein per calorie with fewer additives.
Tips for Fitting Hot Dogs Into a High-Protein Diet
- Choose turkey or chicken dogs - they are lower in fat and calories.
- Double up on protein - add a second hot dog or pair with a protein-rich side.
- Skip the bun - or use a low-carb wrap to save calories for more protein.
- Don't rely on hot dogs as a primary protein source - they are a treat, not a staple.
- Track everything - log your hot dog in Protein Pal to see how it fits your daily protein target.
The Bottom Line
A single hot dog provides about 5–8g of protein. While convenient, hot dogs are not an efficient protein source compared to chicken, beef, eggs, or dairy. Enjoy them occasionally, but rely on whole, minimally processed foods for the bulk of your daily protein intake.