In This ArticleView AllIn This ArticlePizza Nutrition FactsIs Pizza Healthy?Benefits of PizzaPotential DownsidesHow to Make Pizza More NutritiousFAQs
In This ArticleView All
View All
In This Article
Pizza Nutrition Facts
Is Pizza Healthy?
Benefits of Pizza
Potential Downsides
How to Make Pizza More Nutritious
FAQs
Close
Photo: Photographer: Jen Causey, Food Stylist: Ruth Blackburn
There aren’t many foods that are as universally loved as pizza. From even the pickiest kiddos to those living in their golden years, you will be hard-pressed to find a person who doesn’t get a smile on their face when they are offered a slice (or two).
Pictured Recipe:Easy Vegan Pizza
What was once a straightforward dish that didn’t have a recipe that varied, pizza is now served in different ways, with some being more nutritious than others. Here are the nutrition facts of three varieties of pizzas:
Depending on how you are enjoying your ‘za, it can be a part of a healthy and balanced diet—with a few caveats. While having a single slice along with a green salad or other veggies will fuel your body with nutrients without overwhelming it with excessive quantities of calories, carbs and sodium, eating an entire pizza topped with cured meats is an entirely different story. Assuming you are sticking to proper portion sizes, here are some effects you may see.
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It Is a Source of Key Nutrients
Thanks to the ingredients used to make pizza, it is packed with important nutrients that we all need to thrive, including protein, B vitamins, calcium and iron. And if you are opting for veggies as a topping, you can get a boost of fiber as well. Choosing a cauliflower or whole-grain crust as your pizza base can provide additional fiber, protein and micronutrients, depending on the variety you opt for.
It May Provide a Serving of Vegetables
If your slice of pizza is made with 2 tablespoons of tomato paste, eating it “counts” as a vegetable serving, according to theDepartment of Agriculture. And since only 10% of Americans are eating the recommended servings of vegetables every day, per theCenters for Disease Control and Prevention, utilizing any way to include more veggies in a diet is certainly a positive thing.
It May Support Your Bone Health
Calcium is one of the most important nutrients that support bone health, per a 2020 article inMedComm. And since many pizzas are made with dairy cheese, pizza may be asource of this bone health-supporting nutrient. Pizza also contains other nutrients that support bone health as well, like zinc and magnesium.
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It Can Be High in Sodium
Depending on the pizza you choose, it can behigh in sodium. The2020-2025 Dietary Guidelines for Americansrecommends adults limit sodium intake to less than 2,300 mg per day. Yet, some pizzas provide over 1,000 mg of this mineral per serving, providing close to half of what a person should be consuming in an entire day. Consuming too much sodium consistently may increase a person’s risk of experiencing high blood pressure, per theFood and Drug Administration.
It May Increase Your Blood Sugar Levels
Depending on the crust used to make your pizza, the serving size of your slice and the quantity of protein- and fat-containing toppings that are used, enjoying pizza may result in elevated blood sugars.
Pizza contains carbohydrates, and eating carbohydrates, mainlyrefined carbs, may cause a blood sugar spike quickly, especially for those who have diabetes. But, eating one slice of pizza that is made with cheese and fiber-rich toppings like onion and peppers, and enjoyed with a fiber-rich side salad, can be a reasonable meal for people who are concerned about their blood glucose levels. Opting for a cauliflower- or chickpea-based crust can be another option that may be blood-sugar-friendly for some people as well. Of course, every person has different needs, so finding the best pizza balance for blood glucose support may require some trial and error.
It Might Not Support Your Weight-Loss Goals
One or two slices of pizza can fit into a nutritious, balanced meal. But eating pizza to the point that you are overly stuffed can result in you consuming way too many calories, which may contribute to weight gain over time. One 14-inch pizza can haveover 2,000 calories, which is around the amount of calories a person should be consuming in an entire day.
Pizza’s nutritional value can vary widely, depending on a variety of factors. If you are a pizza lover and you want to make sure you are eating pizza in the most nutritious way, here are some ideas to consider:
The Bottom Line
Frequently Asked QuestionsIf a reasonable serving size is enjoyed, pizza can be a healthy part of a balanced diet. Enjoy your pizza with a side salad and skip the ultra-processed toppings to give your meal a nutritional boost.Pizza can absolutely be enjoyed once a week. Just be sure to stick to an appropriate serving size and enjoy your slice with some vegetables and, perhaps, some additional protein.There is no one food that will sabotage your weight. It is best to look at whether your overall diet is balanced. Two slices of pizza can be appropriate for many people, depending on their current weight, activity level and other factors.There are plenty of pizza choices that can be considered healthy. Some options that can easily fit into a nutritious and balanced diet include a thin-crust pizza and a cauliflower-crust pizza. Topping choices on the more nutritious side are vegetables, chicken, shrimp and cheese.Both pizza and burgers can be made in very healthy ways. But there are variations that can make them quite high in saturated fat, sodium, added sugars and more. For example, a burger made with lean beef and served on a whole-grain bun is a nutritious meal. But a triple-patty burger topped with bacon, specialty sauces and other high-fat additions will provide excessive quantities of calories, saturated fat and sodium. Ultimately, both pizza and burgers can be healthy, depending on how they are prepared and how much you eat.Pizza is not only OK for weight loss but can also be weight-loss-friendly. Depriving yourself of your favorite foods is not recommended when you are on a weight-loss journey. Enjoying foods like pizza in moderation as a part of an overall balanced and healthy diet is abetter way to focus on your weight-management goals.
Frequently Asked Questions
If a reasonable serving size is enjoyed, pizza can be a healthy part of a balanced diet. Enjoy your pizza with a side salad and skip the ultra-processed toppings to give your meal a nutritional boost.
Pizza can absolutely be enjoyed once a week. Just be sure to stick to an appropriate serving size and enjoy your slice with some vegetables and, perhaps, some additional protein.
There is no one food that will sabotage your weight. It is best to look at whether your overall diet is balanced. Two slices of pizza can be appropriate for many people, depending on their current weight, activity level and other factors.
There are plenty of pizza choices that can be considered healthy. Some options that can easily fit into a nutritious and balanced diet include a thin-crust pizza and a cauliflower-crust pizza. Topping choices on the more nutritious side are vegetables, chicken, shrimp and cheese.
Both pizza and burgers can be made in very healthy ways. But there are variations that can make them quite high in saturated fat, sodium, added sugars and more. For example, a burger made with lean beef and served on a whole-grain bun is a nutritious meal. But a triple-patty burger topped with bacon, specialty sauces and other high-fat additions will provide excessive quantities of calories, saturated fat and sodium. Ultimately, both pizza and burgers can be healthy, depending on how they are prepared and how much you eat.
Pizza is not only OK for weight loss but can also be weight-loss-friendly. Depriving yourself of your favorite foods is not recommended when you are on a weight-loss journey. Enjoying foods like pizza in moderation as a part of an overall balanced and healthy diet is abetter way to focus on your weight-management goals.
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Asparagus & Smoked Mozzarella Pizzettes
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