Wouldn’t it be amazing if eating pizza was actually good for you? You laugh, but with the right combination of ingredients, pizza can be made into something your body will thank you for later.
Pizza can make you fat if you’re not careful. Check out our article “Will Pizza Make me Fat?” if you want to read more about this. A careful selection of healthy toppings, however, will help you lose weight and feel better about yourself.
We’ve worked really hard on coming up with the list below for you. In it, you will find a breakdown of over 50 of the most common pizza toppings, along with their fat content, carbohydrate count, and calories in order to help you make healthy choices when it comes to making a homemade pizza pie.
How to Use This List
If you’re trying to be careful about what goes into your body, a little planning goes a long way.
Take a look at our list below and choose some of the healthier options. Make a list and go shopping – stick to it…no cheating.
When you’re ready to make your pie, only get out the ingredients you planned on using. Keep serving sizes in mind and, of course, have self-control when it comes time to eat.
Pass the Salad, Please
Have a healthy salad as a side dish and only put one slice of pizza on your plate at a time…that way you won’t feel obligated to eat another piece when you begin to feel full. Enhance your salad with lots of fresh ingredients – cucumbers, celery, peppers, carrots, broccoli, onions – these all contain fiber which will help you feel full and speed up the elimination process.
As you’ll see below, cheese contains a lot of fat, but really, what’s a pizza without it? Go ahead and enjoy some but be careful how much you put on. Measure out how much you want to use before you start. If you don’t, you’ll likely end up piling on an excessive amount.
The extra fat and sodium will catch up to you in the form of a bloated belly and high cholesterol. My favorite lower fat choices for cheese are mozzarella, parmesan, and goat cheese.
Eat slowly – I know you’ve heard this before, but if you want to lose weight this is a solid strategy to employ.
There’s also ample science to back this up. According to this article, Harvard Medical School writer Ann MacDonald states that the feeling of a full stomach is just a part of the body’s reaction to being satisfied after a meal – it’s the brain that is key as it must receive a number of signals from digestive hormones produced by your intestines.
So be sure to slow down and let your body have time to send those signals. If you don’t you’ll eat more than your body wants or needs, and even more than you need to “feel” full (if you slowed down, you’d feel full before you overate!)
Preparing the Crust
If you’re using a ready-made pizza crust, you’ll likely find the nutritional facts on the back of the package. Use this to help you calculate your serving size and nutritional intake – ie: how much fat is in the serving.
If you’ll be making homemade pizza dough, here are some general helpful guidelines for fat, carbohydrates, and calories:
- a 2.2 oz or 57-gram serving which is about one slice of pizza from a 12” pizza contains about 3 grams of fat, 22 grams of carbohydrate and 120 calories
- a 2 oz or 55-gram serving which is about one slice of pizza from a 14” thin crust pizza contains about 2.8 grams of fat, 18 grams of carbohydrate and 109 calories
If you want to lighten up your pizza, even more, consider using a tortilla as the base.
- one 6” flour tortilla contains 3 grams of fat, 16 grams of carbohydrate, and 95 calories
Another healthy option is a cauliflower crust.
- one slice (or 1/6 of a crust) contains 5 grams of fat, 3 grams of carbohydrate and 84 calories
I hope you find this useful, but more importantly, I hope this helps you in your journey to a healthier YOU!
Healthy Pizza Toppings - Sauces
|Name of Sauce||Serving Size||Fat Content||Carbohydrate Count||Calories|
|Pizza Sauce, Red Tomato, Canned||1/2 cup or 115 grams||0 grams||9 grams||45|
|Olive Oil||1 TBSP or 13.5 grams||14 grams||0 grams||119|
|Pesto Sauce||3 TBSP or 47.25 grams||22.52 grams||2.28 grams||240|
Healthy Pizza Toppings - Vegetables and Fruits
|Name of Vegetable||Serving Size||Fat Content||Carbohydrate Count||Calories|
|Red Tomatoes, Fresh, Chopped or Sliced||1 cup or 200 grams||0 grams||7 grams||32
|Red Onion, Fresh, Chopped||1 cup or 150 grams||0 grams||15 grams||64|
|Sweet Green Bell Pepper, Fresh, Chopped||1 cup or 175 grams||0 grams||7 grams||30|
|Sweet Red Bell Pepper, Fresh, Chopped||1 cup or 175 grams||0 grams||9 grams||46|
|Hot Green Chile Pepper, Fresh, Chopped||1/2 cup or 90 grams||0 grams||7 grams||30|
|Hot Red Chile Pepper, Fresh, Chopped||1/2 cup or 90 grams||0 grams||7 grams||30|
|Jalapeno Chile Pepper, Fresh, Chopped||1/2 cup or 90 grams||0 grams||7 grams||30|
|Pepperoncini, Canned in Vinegar, Sliced||15 slices or 28 grams||0 grams||1 gram||10|
|Jalapeno Chile Pepper, Canned, Pickled, Sliced||1/4 cup or 26 grams||0 grams||1.33 grams||7|
|Artichoke Hearts, Canned in Water, Chopped||1 cup or 252 grams||0 grams||12 grams||70|
|Mushrooms, Brown, Fresh, Sliced||1 cup or 75 grams||0 grams||2 grams||15
|Garlic, Chopped||1 clove||0 grams||1 grams||4|
|Basil, Fresh||5 leaves||0 grams||0.11 grams||1|
|Baby Spinach, Fresh||1 cup or 225 grams||0 grams||1.09 grams||7|
|Arugula, Fresh||1 cup or 20 grams||0 grams||0.73 grams||5|
|Russet Potato, Sliced||1 medium||0 grams||38.49 grams||168|
|Broccoli, Fresh, Chopped||1 cup or 175 grams||0 grams||6.04 grams||31|
|Pineapple Chunks, Canned, in Water||1 cup or 225 grams||0 grams||20 grams||79|
|Pineapple Chunks, Canned, in Light Syrup||1 cup or 225 grams||0 grams||34 grams||131|
|Pineapple Chunks, Canned, in Heavy Syrup||1 cup or 225 grams||0 grams||51 grams||198|
|Corn, Sweet Kernel||1 cup or 175 grams||1 gram||22 grams||120|
|Sun Dried Tomatoes, Not in Oil, Chopped||1 cup or 54 grams||1.6 grams||30 grams||139|
|Black Olives, Large, Canned||100 grams or approx. 10||9.54 grams||6.06 grams||105|
|Green Olives, Large (Queen), Stuffed, Canned||100 grams or approx. 10||13.22 grams||4.02 grams||128|
|Sun Dried Tomatoes, In Oil, Chopped||1 cup or 110 grams||15 grams||26 grams||234|
|Onions, Caramelized||1 cup or 196 grams||17.6 grams||18.2 grams||232|
Healthy Pizza Toppings - Cheese
|Name of Cheese||Serving Size||Fat Content||Carbohydrate Count||Calories|
|Mozzarella, Low Sodium, Shredded||1 cup or 113 grams||19 grams||3.5 grams||316|
|Parmesan, Grated||1 cup or 100 grams||29 grams||4.1 grams||431|
|Goat Cheese, Crumbled||1 cup or 250 grams||30 grams||0.1 grams||364|
|Swiss, Shredded||1 cup or 108 grams||30 grams||6 grams||411|
|Feta, Crumbled||1 cup or 150 grams||32 grams||6 grams||396|
|Fontina, Shredded||1 cup or 108 grams||34 grams||1.7 grams||420|
|Gruyere, Shredded||1 cup or 108 grams||35 grams||0.4 grams||446|
|Provolone, Diced||1 cup or 132 grams||35 grams||2.8 grams||464|
|Cheddar, Shredded||1 cup or 113 grams||37 grams||1.4 grams||455|
Healthy Pizza Toppings - Meat
|Name of Meat||Serving Size||Fat Content||Carbohydrate Count||Calories|
|Bacon, Pan Fried||1 slice||3.3 grams||0.1 grams||43|
|Shrimp, Cooked||1 cup or 325 grams||3.41 grams||1.8 grams||209
|Ground Beef, 90% Lean Meat, Cooked||3 ounces or 85 grams||9 grams||0 grams||182|
|Pancetta, Chopped||35 grams or approx. 4 slices||9.3 grams||0.7 grams||100|
|Prosciutto, Smoked, Sliced||70 grams or approx. 4 slices||10 grams||0 grams||160|
|Chicken Breast, Roasted or Rotisserie||1 cup or 140 grams||11 grams||0 grams||276|
|Pepperoni, Sliced||1 ounce or 28 grams||12 grams||0 grams||138|
|Ground Beef, 80% Lean Meat, Cooked||3 ounces or 85 grams||14 grams||0 grams||216|
|Ham, Whole, Cured, Roasted, Chopped||1 cup or 150 grams||23.48 grams||0 grams||340|
|Dry Salami, Beef or Pork, Sliced||1 cup or 100 grams||32 grams||1.2 grams||375|
|Chorizo, Sliced||1 cup or 100 grams||38 grams||1.9 grams||455|
|Italian Sausage, Cooked, Crumbled||1 cup or 150 grams||39 grams||5.31 grams||432|
Let me know what you’d like to see added to this list to make it more helpful for you!
- ndb.nal.usda.gov (USDA)