Pizza can undoubtedly be a part of a healthy diet when enjoyed in moderation and made with nutritious ingredients. By choosing whole grain crusts, loading up on veggies, and practicing portion control, you can savor the deliciousness of pizza without compromising your health. So go ahead, indulge in a slice or two of your favorite pie, knowing that you’re making mindful choices for your well-being.
By Jillian Kubala, MS, RD
Is Pizza Healthy? Nutrition Tips for Pizza Lovers
The many different varieties of pizza make some choices healthier than others. Compared to frozen pizza, fresh pizza may contain fewer processed ingredients.
Pizza is a favorite food for many around the world.
The addicting combination of delicious crust, sweet tomato sauce and salty mozzarella cheese is sure to please even the pickiest of eaters.
However, it’s commonly labeled unhealthy, as it can be high in calories, sodium and carbs.
This article reviews the nutrition of the most popular types of pizza and provides tips on making it healthier.
The nutrition and ingredients of pizza can vary widely depending on the type.
However, some varieties can be loaded with unhealthy ingredients.
Frozen Pizza
Often a diet staple of college students and busy families, frozen pizzas are popular meal choices for many people.
While there are exceptions, most are high in calories, sugar and sodium.
They’re typically highly processed and contain artificial preservatives, added sugar and unhealthy fats.
For example, one serving (1/4 pizza) of Red Baron Classic Crust Pepperoni frozen pizza contains (1):
- Calories: 380
- Fat: 18 grams
- Carbs: 39 grams
- Sugar: 8 grams
- Sodium: 810 mg — 34% of the Reference Daily Intake (RDI)
Choosing toppings like sausage, extra cheese and other high-calorie items can add to the calorie content, while French bread style and stuffed crust varieties can pile on even more.
Freshly Made Pizzeria Pizza
Like frozen pizzas, pizzeria-made pizza can vary in ingredients and preparation methods.
Though the nutrition content of pizzeria pizza is not always listed, some pizzeria chains do make nutrition information available to consumers.
Freshly made pizzas often contain healthier ingredients than the more processed ones sold in convenience stores and fast-food restaurants.
Most pizzerias make their dough from scratch using simple ingredients like olive oil and wheat flour.
Depending on the restaurant, some use homemade sauces with no added sugar, fresh cheeses and other healthy toppings.
However, no matter if you choose frozen or fresh pizza, piling on extra toppings can make it unhealthy, so be mindful with your selection when eating out.
Fast-Food Pizza
Pizza sold in fast-food restaurants and convenience stores is among the unhealthiest of choices.
It tends to be the highest in calories, unhealthy fats, carbs and sodium.
One large slice (167 grams) of Pizza Hut Pepperoni Lovers Pizza provides (2):
- Calories: 460
- Fat: 26 grams
- Carbs: 37 grams
- Sugar: 1 gram
- Sodium: 900 mg — 38% of the RDI
Plus, fast-food pizzas usually contain more ingredients than freshly made ones, including monosodium glutamate (MSG), artificial colorings and high-fructose corn syrup — all of which may negatively impact your health (3Trusted Source, 4Trusted Source, 5Trusted Source).
They’re also often packed with sodium, making them a poor choice for those who are salt-sensitive (6Trusted Source).
SUMMARYMany types of pizza, particularly frozen and fast-food varieties, tend to be high in calories, fat and sodium. More processed varieties may contain unhealthy ingredients, such as colorings, added sugar and preservatives.