So, you have finally decided to ditch the junk food and switch to a healthier diet. Good for you. Speaking from personal experience, it’s not that hard to eat clean, lose weight, and still enjoy your favorite food once in a while. The key is moderation.
Occasionally enjoying a slice or two (or four) of pizza from your favorite place with your favorite toppings won’t make you fat. But eating pizza several times a week will.
Pizzas made with refined flour and topped with oodles of cheese, and processed meat are highly calorie-dense.The number of calories in a slice of pizza can range from 100 to 450, depending on size, crust, and toppings.
However, this is a ballpark figure, and it can vary wildly depending on the size and type of pizza you order.
If you’re trying to lose weight, it’s important to be aware of how many calories are in the foods you eat and how much you need to eat in order to meet your goals. It’s also helpful to know how many calories are in different types of pizzas so that you can make smart choices when ordering out or cooking at home. And I am here to help.
I’ve compiled a list of the most common types of pizza and their calorie counts to help you make informed food choices.
How Many Calories in a Pizza Loaded With All the Good (?) Stuff?
Look, there’s no such thing as an unhealthy food. It’s the portion size and mindless consumption of certain foods that make them unhealthy. One slice of BBQ chicken pizza has about 356 calories, and a slice of pepperoni and cheese pizza can have up to 450 calories.
If your daily calorie budget is 2000 kcal and most of your calories come from lean meat, veggies, and fruits, it should be okay to eat two-three slices of pizza once in a while.
However, if you are thinking of eating a whole pizza loaded with toppings, that could be a problem. A 14″ pizza with standard toppings has 2000-3000 calories (could be way more in reality). So even if you starve all day, eating a whole pie can be a problem, especially if you are trying to lose weight or have a condition like diabetes.
Pizza is carb heaven – a heaven of simple carbs, to be more specific. A slice of cheese pizza has a glycemic rating of 80 or more, which makes it a high-glycemic food. In layman’s terms, it can instantly spike your blood sugar level.
| Pizza Size | Topping | Calories per Slice |
|---|---|---|
| Small | Cheese | 100 – 150 |
| Small | Pepperoni | 150 – 200 |
| Small | Vegetarian | 150 – 200 |
| Medium | Cheese | 200 – 250 |
| Medium | Pepperoni | 250 – 300 |
| Medium | Vegetarian | 250 – 300 |
| Large | Cheese | 300 – 350 |
| Large | Pepperoni | 350 – 400 |
| Large | Vegetarian | 350 – 400 |
If you are watching your calories but finding it difficult to curb your occasional pizza cravings, I have good news for you. You can make your pizza healthier by swapping refined flour out with whole wheat flour, almond flour, oats flour, or even cauliflower for the base.
For the toppings, use low-fat cheese, fresh veggies, and lean meat like smoked chicken or turkey. Even then, a whole pie will be high in calories, but you will be getting your daily dose of protein, fiber, and vitamins from it too. So, I reckon it should be alright.
Which Is the Best Pizza for Diabetics?
Rest easy knowing that it’s perfectly alright for diabetics to eat a few slices once a month or so. You can make your regular, gooey, cheesy, processed meat-loaded pizza more diabetic-friendly by making a few small changes:
And that’s how you healthify pizza for diabetics as well as for individuals looking to cut down on calories without losing out on good food.
Nutrition Facts About Pizza
“Casual” foods like pizza keep getting demonized all the time for being unhealthy. But how much truth is there to this? Let’s take a look at the nutrition facts of pizza and find out.
Example 1: One slice of a medium New York cheese pizza will set you back for:
- Calories: 430 kcal
- Calories from fat: 135 (31.4%)
- Carbs: 51 g (net carbs: 48 g, sugar: 6 g, fiber: 3g)
- Protein: 21 g
- Total fat: 15 g
- Saturated fat 7g
- Cholesterol 40mg
- Sodium 970mg
Example 2: Let’s take another example, shall we? Here’s the nutritional value (approx.) of one slice of a medium New York X-Treme Pepperoni Pizza:
- Calories: 620 kcal
- Calories from fat: 288 (46.5%)
- Carbs: 53 g (net carbs: 49 g, sugar: 6 g, fiber: 4g)
- Protein: 27 g
- Total fat: 32 g
- Saturated fat: 14 g
- Cholesterol: 80 mg
- Sodium: 1690 mg
Example: Here’s one last example before I delve into what these numbers mean and why you should care. Below is the nutritional info of one slice of whole wheat veggie pizza (medium):
- Calories: 190 kcal
- Carbs: 28 g carbohydrate (3 g sugars, 3 g fiber),
- Protein: 7 g (just add some grilled chicken to amp up the protein)
- Total fat: 6 g
- Saturated fat: 2 g
- Cholesterol: 8 mg
- Sodium: 234 mg
Noticing the wild difference here? Now, let’s elaborate on this a bit. The pizza above has a lot less carbs and fat, and cholesterol than the other, more popular variants mentioned above.
Also, notice the stark difference in sodium among these three pizzas. The X-Treme pizza has 1690 mg of sodium, and the daily recommended sodium recommended for an average individual is less than 2,300 mg per day (the ideal limit is 1500 mg).
Eating 3-4 slices of this frequently will make your blood pressure level shoot through the roof. So, it’s not just the macros that matter when you are counting calories. You need to watch out for the micros too.
Of course, you will get the highest amount of protein from meat-overload pizzas, but you will also end up consuming a lot more junk in the process. At the risk of repeating myself, you can order a calorie-dense pizza on your cheat days.
But for a quick and easy alternative to regular pizza for daily lunch or Saturday evening snacking, choose your toppings, crust, and portion size wisely.
Calories in a Pizza Slice by Toppings
Your choice of pizza toppings can significantly impact the total calories and nutritional value of the pizza. If you choose to add meats such as pepperoni or sausage, the pizza will have a higher calorie and fat content due to the added protein.
Similarly, adding cheese to your pizza will also shoot up the calorie and fat content, as cheese is a high-fat food.
On the other hand, if you choose to top your pizza with roasted veggies, the fats, sodium, and cholesterol will be much lower. That’s because vegetables are generally lower in calories and fat.
Furthermore, adding vegetables can also increase the nutritional value of the pizza by providing vitamins and minerals. For protein, you can go with unprocessed, lean meat.
Lean cuts of red meat are not as unhealthy as processed meat, but you should still limit the intake. Excessive consumption of red meat has been associated with heart disease and Type diabetes due to the higher content of saturated fats and LDL (the bad cholesterol) in it.
Below I have noted down the calories (per slice) in pizzas by toppings to help you make a mindful choice the next time to order or bake a pizza.
Pepperoni Pizza
- Calories: 313 kcal
- Fats: 13 g
- Saturated fat: 6 g
- Trans fat: 0.3 g
- Cholesterol: 28 mg
- Sodium: 760.5 mg
- Carbohydrates: 35.5 g (sugar 6 g, fiber 2.6 g)
- Protein: 13 g
Meat Lover’s Pizza
- Calories: 283 kcal
- Fats: 14 g
- Saturated fat: 5.8 g
- Trans fat: 0.3 g
- Cholesterol: 35 mg
- Sodium: 631 mg
- Carbohydrates: 24 g (sugar 2.7 g, fiber 1.7 g)
- Protein: 15 g
Margherita Pizza
A Margherita pizza is a traditional Italian pizza that is typically made with tomato sauce, mozzarella cheese, fresh basil, and olive oil. It can be a relatively lower calorie and lower fat option compared to some other types of pizza. Here is a general breakdown of the nutritional information for a medium Margherita pizza:
- Calories: 241 g
- Fats: 10.5 g
- Saturated fat: 3.5 g
- Cholesterol: 9 mg
- Sodium: 635 mg
- Carbohydrates: 27 g (sugar 3 g, fiber 2 g)
- Protein: 10 g
Cheese Pizza
- Calories: 330 g
- Fats: 11 g
- Saturated fat: 6 g
- Cholesterol: 35 mg
- Sodium: 920 mg
- Carbohydrates: 43 g (sugar 3 g, fiber 2 g)
- Protein: 14 g
Bacon Pizza
- Calories: 215 g
- Fats: 8 g
- Saturated fat: 3 g
- Cholesterol: 20 mg
- Sodium: 510 mg
- Carbohydrates: 26 g (sugar 0 g, fiber 1 g)
- Protein: 10 g
Beef Pizza
- Calories: 204 g
- Fats: 6 g
- Saturated fat: 4 g
- Cholesterol: 15 mg
- Sodium: 479 mg
- Carbohydrates: 26 g (sugar 3 g, fiber 2 g)
- Protein: 16 g
BBQ Chicken Pizza
- Calories: 220 g
- Fats: 6 g
- Saturated fat: 2.5 g
- Cholesterol: 25 mg
- Sodium: 600 mg
- Carbohydrates: 30 g (sugar 7 g, fiber 1 g)
- Protein: 11 g
Ham and Pineapple Pizza
- Calories: 190 g
- Fats: 606 g
- Saturated fat: 3 g
- Cholesterol: 15 mg
- Sodium: 390 mg
- Carbohydrates: 23 g (sugar 2 g, fiber 0.5 g)
- Protein: 8 g
Veggie Pizza
- Calories: 180 g
- Fats: 5 g
- Saturated fat: 2.5 g
- Cholesterol: 15 mg
- Sodium: 310 mg
- Carbohydrates: 25 g (sugar 2 g, fiber 4 g)
- Protein: 8 g
PS: It’s important to note that these values can vary significantly depending on the specific type of crust and cheese used as well as the size of the pizza.
Calories in a Pizza Slice by Popular Pizza Brand
The nutritional value of pizza can heavily rely on the chain or restaurant you’re ordering from. For example, a mom-and-pop pizza place that specializes in Neapolitan-style pizzas is likely to use fresh mozzarella and parmesan.
On the other hand, almost every well-known pizza chains use a blend of processed cheese to get the right look and texture at a lesser cost.
| Pizza Brand | Pizza Size | Calories per Slice |
|---|---|---|
| Domino’s | Small | 140 – 200 |
| Domino’s | Medium | 200 – 300 |
| Domino’s | Large | 300 – 400 |
| Pizza Hut | Small | 150 – 220 |
| Pizza Hut | Medium | 220 – 300 |
| Pizza Hut | Large | 300 – 400 |
| Papa John’s | Small | 130 – 180 |
| Papa John’s | Medium | 180 – 250 |
| Papa John’s | Large | 250 – 350 |
It’s not just the quality but also the quantity of cheese and meat that can make a huge difference. Places like Costco use way more cheese than the tiny hole-in-the-wall pizzeria in my neighborhood.
Apart from cheese, here are some other factors that can impact the total calories of pizza:
Crust
The type and thickness of the crust can affect the calorie content of the pizza. For example, a thicker crust or a crust made with higher-fat ingredients (such as butter or oil) can increase the calorie content of the pizza.
Next Read: Pizza Crusts 101: Exploring the Different Types and Their Unique Qualities
Sauce
The type and amount of sauce used can also affect the calorie content of the pizza. For example, using a heavier or cream-based sauce can increase the calorie content compared to a lighter tomato-based sauce.
Size
A standard large pizza is 14,” but in many stores, a large pizza is 16″, which means more calories per slice.
Next Read: The Secret to Cutting a Large Pizza into the Perfect Number of Slices
Here are some popular pizza chains and their corresponding calories for one slice:
Note: These are only approximate values.
Pizza Hut:
- Small: 223 kcal
- Medium: 255 kcal
- Large: 299 kcal
Domino’s Pizza:
- Small: 205 kcal
- Medium: 210 kcal
- Large: 270 kcal
Papa John’s:
- Small: 250 kcal
- Medium: 270 kcal
- Large: 370 kcal
- Extra-large: 400 kcal
Costco
- Large: 700 kcal
They don’t sell any other size.
Little Ceasars
- For their large 12″ round pizza: 280 kcal
- For their large 12″ deep-dish pizza: 350 kcal
Marco’s Pizza
- Small: 210 kcal
- Medium: 230 kcal
- Large: 289 kcal
- Extra-large: 350 kcal
Hungry Howie’s
- Junior: 124 kcal
- Small: 169 kcal
- Medium: 181 kcal
- Large (round): 200 kcal, deep dish: 372 kcal
- Extra-large (round): 241 kcal
And as for the frozen pizza brands…
DiGiorno
- Rising Crust: 310 kcal
- Frozen Four Cheese Crust: 690 kcal
- Crispy Pan Pizza Pepperoni: 430 kcal
- Thin Crust Pepperoni: 300 kcal
- Hand-tossed pepperoni: 320 kcal
- Half and Half Pepperoni and Cheese Pizza: 390 kcal
Whole Foods
- Uncured Pepperoni: 320 kcal
- Four cheese: 730 kcal
- Supreme thin crust: 340 kcal
Amy’s
- Cheese pizza: 290 kcal
- Margherita pizza: 270 kcal
- Spinach pizza: 310 kcal
Pizza Calories by Size
Finally, the amount of calories in a pizza depends on the size of the pizza. The bigger the size of the pie, the more calories you will end up consuming per slice. For instance, a standard serving (1 slice) of a small cheese pizza has approx. 200 calories, a medium slice has 285, and a large slice has 310 calories.
| Pizza Size | Calories per Slice |
|---|---|
| Small (6″ – 8″) | 100 – 250 |
| Medium (10″ – 12″) | 250 – 350 |
| Large (14″ – 16″) | 350 – 450 |
| Extra Large (18″+) | 450 – 550 |
Add some beef, Italian sausage, and extra cheese to the mix, and you will end up consuming even more calories per slice. For example, a large pizza with Italian sausage and extra cheese has approx. 600 calories. A Costco pizza has approx. 700 calories! The phrase you’re looking for is “holy guacamole”. You’re welcome.
Why Is Pizza So Calorie Dense?
Short answer: all good things make you fat – it’s a cosmic satire we need to live with.
Long answer: The high-calorie content of pizza is largely due to the combination of carb-heavy, fatty ingredients, large portion sizes, and the presence of additives (in the processed meat and sauce).
Cheese is a particularly high-calorie ingredient, as it is high in fat and protein. Meats like pepperoni, sausage, and bacon are also high in calories, as they are high in protein and fat. The crust of the pizza is also a significant contributor to the calorie content, as it is typically made with finely milled flour and, therefore, packed with simple carbs.
Portion control with pizzas can be tricky. A single slice of pizza can contain a significant number of calories, and it is common to eat multiple slices in one sitting because of how damn addictive it is. Eating multiple slices in one sitting can lead to a rapid increase in calorie intake, especially if you are making a meal out of it with soda and pizza buns.
How Many Slices of Pizza Should You Eat on a Diet?
Portion control is the key to the success of your diet plan. If you can resist the urge to gobble up a whole damn pizza, there will be plenty of room for some slices in your daily calorie budget.
If your diet plan requires you to consume 200 calories per day, which is a reasonable amount for most people looking to lose weight, then you should have one slice of pizza per day.
If your diet plan requires you to have 2-3 slices twice a month. Just go easy on the cheese, choose healthier toppings, and stick to the thin crust. Opt for whole wheat, buckwheat, almond, or cauliflower for the crust instead of 00 flour.
Pizza Slice Calories Related FAQs
How many calories are in a square slice of pizza?
There are about 180 calories in a party cut (large slice) of square cheese pizza.
Is pizza bad for you if you’re trying to lose weight?
Both yes and no. Pizza can be part of a healthy diet. However, in order to lose weight and maintain a healthy weight, you should limit your portion sizes and choose healthier ingredients such as whole-wheat crusts and lean meat toppings.
Which pizza has the lowest calories?
A classic Margherita pizza with tomato sauce, mozzarella cheese, and fresh basil has only 170 calories per slice (small).
How much sugar is in pizza?
There are about 3.6 grams of sugar in every 100 grams of a regular-crust pizza.
How many slices of pizza can a diabetic eat?
The answer to this question depends on the type of diabetes and its severity. Generally, diabetics should avoid eating any type of food that is high in sugar and fat. However, you can make pizzas more diabetic-friendly by switching to low-carb crusts, and reducing the amount of cheese, processed, and red meat.
Parting Words
Pizzas aren’t innately unhealthy. It’s all about how you make them. The key to making a healthy pizza is to limit the amount of high-fat, processed meats and cheese. Instead, use more vegetables like spinach, tomatoes, and peppers that are rich in vitamins and minerals.
Swapping the calorie-dense ingredients with their low-calorie alternatives will help you shed some pounds without having to miss out on your favorite comfort food.
