It’s the quintessential summer question: burger or dog? You’re essentially choosing between bad and worse, yet there is a lesser of two evils—much lesser, in fact. With fewer calories, more protein, and a lower fat content, you should be reaching for that burger ten times out of ten for the simple fact that you know what you’re getting from the moment you slap it onto the grill: beef.

The Numbers

Calories: 573
Protein: 33g
Fat: 26g
Carbs: 50g
Intangibles: Vitamin B12, Zinc

The frankfurter, however, is another story. You could be getting pork, beef, chicken, or turkey, in addition to loads of fillers including, but far from limited to, cereal. This adds simple carbs to those you’re already getting from the bun. Stick to the burger. In addition to the high protein content, red meat has been shown to lower LDL cholesterol and keep red blood cells functioning properly.

The Numbers

Calories: 591
Protein: 21g
Fat: 32g
Carbs: 54g
Intangibles: None

Winner: Burger