Is Pizza Healthy? Here’s What You Need to Know

Pizza is an Italian dish that is believed to have originated in Naples. Pizza is made by covering a flat, spherical foundation of dough with sauce and toppings before baking it. Traditionally, pizza is topped with tomato-based sauce and cheese, however this can change. Depending on personal preferences, pizza can be topped with veggies and/or meats such as pepperoni and sausage. Since its inception, this cherished Italian staple has grown to be so popular that, according to some estimates, 3 billion pizzas are devoured in the United States each year, according to 2015 data reported by The Week.

There are few foods that are as universally popular as pizza. From the pickiest children to the elderly, it’s difficult to find someone who doesn’t smile when presented a slice (or two).

While you may be certain whether or not pizza is delicious (it is, by the way), you may be unsure about its nutritional value. As a dietitian, I am excited to provide some information regarding the nutritional composition of this famous meal so you can decide if it should be a once-in-a-while treat or a regular on your menu.

Pizza Nutrition Facts:

Pizza, which was formerly a simple dish with few variations in its recipe, is today served in a variety of ways, some more nutritious than others. Here are the dietary statistics for three types of pizzas:

Nutrient	1 slice (100 g) of a 12″ Pizza Hut Cheese Pizza, USDA	1 slice (184 g) of frozen DiGiorno Cheese Pizza (1/4 of pie), USDA	1 serving (167 g) of Margherita cauliflower  crust pizza (1/2 of pie), Great Value, USDA
Calories	280	468	371
Total Carbohydrates	30 g	58 g	38 g
Dietary Fiber	2 g	4 g	4 g
Total Sugars	3 g	9 g	3 g
Protein	12 g	23 g	13 g
Total Fat	13 g	16 g	18 g
Saturated Fat	5 g	6 g	7 g
Sodium	624 mg	1,270 mg	710 mg
Calcium	208 mg	351 mg	351 mg

Is pizza healthy?

Depending on how you consume your ‘za, it can be part of a healthy and balanced diet—with a few exceptions. While a single slice with a green salad or other vegetables will provide nutrients to your body without overwhelming it with calories, carbs, and sodium, eating an entire pizza topped with cured meats is a completely different story. Assuming you follow proper portion sizes, here are some consequences you may notice.

Benefits of Pizza

It Provides Important Nutrients

Pizza is nutrient-dense and contains several essential nutrients that are necessary for human health, including as calcium, iron, protein, and B vitamins. Additionally, you can increase your intake of fiber if you choose to top your food with vegetables. Depending on the type, using a whole-grain or cauliflower crust for your pizza can add extra fiber, protein, and micronutrients.

It Could Offer a Vegetable Serving

The Department of Agriculture states that eating a piece of pizza that has two tablespoons of tomato paste on it “counts” as a serving of vegetables. Furthermore, given that just 10% of Americans

according to the Centers for Disease Control and Prevention, are consuming the necessary servings of vegetables each day, so finding any strategy to increase the amount of vegetables in a diet is undoubtedly a good thing.

It Could Promote Bone Health

According to a 2020 MedComm article, one of the most crucial minerals for maintaining bone health is calcium. Additionally, pizza may be a source of this vitamin that supports bone health because dairy cheese is a common ingredient in pizza. Other elements like zinc and magnesium that are good for bone health can also be found in pizza.

Possible Negative Effects

It Might Have a Lot of Sodium

Your choice of pizza may have a lot of sodium in it. According to the 2020–2025 Dietary guidelines for Americans, people should consume no more than 2,300 mg of sodium daily. However, some pizzas have more than 1,000 mg of this mineral per serving, which is about half of what an individual needs to eat in a day. The Food and Drug Administration states that a person’s risk of high blood pressure may increase if they regularly consume too much sodium.

It Could Make Your Blood Sugar Levels Higher

Depending on the type of crust you choose, how much protein it contains, and how big a piece you eat—

With the usage of fattening toppings, eating pizza may cause blood sugar levels to rise.

Pizza is high in carbohydrates, and consuming refined carbohydrates in particular can significantly raise blood sugar levels, especially in people with diabetes. However, for those who are concerned about their blood glucose levels, a single slice of pizza cooked with cheese and high-fiber toppings like onions and peppers, together with a high-fiber side salad, can make a reasonable dinner. Choosing a crust made of chickpeas or cauliflower can also be an alternative that

may also be blood sugar-friendly for certain individuals. Naturally, each person has different demands, so some trial and error may be necessary to determine the ideal pizza balance for blood glucose support.

It Might Not Encourage You to Lose Weight

Pizza can make up one or two pieces of a healthy, well-balanced dinner. However, ingesting an excessive amount of calories when eating pizza until you are full can lead to weight gain in the long run. Over 2,000 calories may be found in a single 14-inch pizza, which is almost equivalent to the recommended daily intake of calories for an individual.

How to Add Nutrients to Pizza

Pizza’s nutritional content varies greatly based on several factors. Here are some suggestions to think about if you enjoy pizza and want to be sure you’re eating it in the healthiest possible way:

• Choose a thin-crust pizza over a deep-dish one.
• Ignore the dipping sauces and loaded pizza crusts.
• Eat cooked veggies or a side salad with your slice of pizza.
• Rather than using processed meat like pepperoni as a topping for your pizza, choose lean protein like chicken strips.
• Select tasty toppings like fruit (like pineapple!) or vegetables.
• For extra fiber, try making pizza with a cauliflower or chickpea crust.
• Instead of using white dough, consider using whole-grain dough if you prefer classic crust.

Conclusion:

If you believe that focusing on promoting your health means you can’t enjoy a slice of pizza, think again! It’s true that consuming a whole pepperoni pie at once is not the healthiest thing to do. But many people’s wholesome, well-balanced diets can definitely include a fresh green salad and a slice of veggie pizza. Of course, there are always