Enjoy Pizza Without Guilt: Tips for a Healthier Slice
Pizza doesn’t have to be a nutritional no-no! Learn how to make smarter choices—whether ordering takeout, buying frozen, or making it at home—so you can enjoy pizza as part of a balanced diet.
Culinary Medicine
A warm crust, crispy on the outside, chewy on the inside, covered with sweet tangy tomato sauce, mozzarella cheese, and your favorite topping – who does not love pizza? You can order it takeout, eat it at a pizzeria, buy it frozen, or make it at home. But isn’t it a nutritional no-no? Pizza can be high in calories, refined carbohydrates, saturated fat, and sodium. But pizza ingredients are infinitely diverse and thus so is the nutritional composition of each pie. By choosing wisely you can make this universal favorite part of a healthy diet.
History of Pizza
Pizza originated in the city of Naples in southwestern Italy. In the late 18th century Naples was populated with throngs of working poor who needed quick, inexpensive food. Flatbread with toppings such as tomatoes, cheese, oil, anchovies, and garlic met that need. Although this early pizza did not spread to other parts of Italy, immigrants from Naples brought their tasty, crusty pizza with them when they emigrated to New York, New Haven, Trenton, St. Louis, and other American cities.[1] As Italian Americans and their pizza migrated across the country, the popularity of pizza surged, particularly after WWII. This postwar pizza craze eventually reached the rest of the world, including Italy. [1] Today, gourmet and regional variations of pizza are topped with everything from smoked salmon and barbecued chicken to pineapple, beans, kale, and sweet potatoes.
Nutritional Contributions of Pizza
Pizza is a good source of nutrients that are important for our health.[2] Cheese, for example, is a source of calcium and the enriched flour in the crust contains B vitamins and iron. Tomato sauce and vegetables provide fiber as well as vitamins A and C. But some pizzas are high in saturated fat and sodium, nutrients that we should limit in our diets. For example, cheese and popular high-protein toppings, such as pepperoni and sausage, are sources of sodium and saturated fat. Pizza can also be high in calories depending on the type of crust and which toppings you choose. One slice of a large pan pizza with pepperoni and Italian sausage has 450 Calories, while a slice of thin crust pizza with green peppers and mushrooms has less than half of that amount.
Building a Healthy Pizza: Takeout, Frozen, or Homemade
Whether you are ordering in or taking out, heating a frozen pizza, or making your own, you can make it a healthy or a less healthy meal depending on your choices. When ordering a pizza, start by considering the crust. If you are concerned about calories and carbs, choosing thin crust saves about fifty calories and ten grams of carbohydrate over a large slice of thicker crust pan pizza. You may also have the option for an alternative crust, such as whole wheat or cauliflower, which both add fiber. Be aware however, that cauliflower crusts often contain eggs and cheese so may be higher in saturated fat than a flour-based crust.[3,4]
Now select a sauce. We usually think of pizza with red sauce, which is made from tomatoes and is loaded with vitamin A, vitamin C, and the antioxidant lycopene. This is usually the lowest calorie option. In contrast, white sauce or Alfredo is typically made with butter, heavy cream, and cheese making it higher in calories and saturated fat than red sauce. Pesto is a healthier alternative to white sauce because, although it is high in calories, it is made with olive oil and nuts, which add healthy fats. Some specialty pizzas even use unique sauces like barbeque, buffalo, or ranch; these may add more sugar, sodium, or fat than red sauce.
Next think cheese. Most pizzas are topped with a high-fat mozzarella. It melts and stretches well but is high in calories, sodium, and saturated fat. You can reduce the amounts of these by substituting part-skim mozzarella or just asking that less cheese be put on your pie.
Pizza toppings range widely in the nutrients they contribute. Traditional pizzas are topped with processed meats like sausage and pepperoni that are high in calories, saturated fat, and sodium. If you want to add a healthier protein source, choose a lean option like chicken or shrimp. Vegetable toppings add fiber and vitamins without much saturated fat or sodium so pile them on – mushrooms, onions, garlic, peppers, extra tomatoes, spinach, artichokes. Vegetables are also low in calories and fiber so they help fill you up with fewer slices.
While all these suggestions apply to a pizza shop pie, they can also help guide your frozen pizza choices. Frozen pizzas offer a quick, inexpensive meal that can be kept in your freezer for several months yet be ready to eat in under 30 minutes. You can choose a frozen pizza with the typical high-fat pepperoni and sausage toppings or one with plenty of vegetables on a whole-wheat, cauliflower, or chickpea crust. Because frozen pizzas come with a Nutrition Facts label, you can compare the nutritional pros and cons of the various choices. Also, once you get it home you can personalize it by adding extra vegetables or other healthy toppings.
Making your own pizza can be fun and allow you to control what goes on and what stays off your pizza. You can go all out and make a homemade crust or buy the variety of your choice. If you love the flavor of pepperoni or sausage, add some to your pizza, but balance it with lots of veggies. If you are concerned about calories, top your pie with a healthy sauce and reduce the cheese calories by using low-fat cheese, limiting the amount of cheese you add, or not using cheese at all. Making pizza at home also allows each family member to personalize their pie.
Bottom Line
There are no rules about what can be on your pizza or even what is in the crust or sauce. If there is a food you love, chances are you will love it on a slice of pizza. Also remember that the pizza need not be the entire meal. Having a slice of pizza along with a green salad easily fits into a healthy diet.
Try our BBQ Black Bean and Corn Pizza recipe!
References
[1] Turim G. A Slice of History: Pizza Through the Ages. HISTORY. Published July 27, 2012. https://www.history.com/news/a-slice-of-history-pizza-through-the-ages
[2] Manaker, L. Is Pizza Healthy? Here’s What a Dietitian Wants You to Know. EatingWell. Published July 4, 2023. https://www.eatingwell.com/article/8055628/is-pizza-healthy/1.
[3] Ehsani, R. Eight Tips for a Healthier Pizza, According to Registered Dietitians | Everyday Health. EverydayHealth.com. https://www.everydayhealth.com/diet-nutrition/easy-ways-to-make-pizza-night-healthier/
[4] US Department of Agriculture. FoodData Central. Usda.gov. Published 2019. https://fdc.nal.usda.gov
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