healthy pizza toppings

Healthy Pizza Toppings

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.

self control

One of these would help a whole lot!

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.

salad on pizza

your body will thank you for it! I promise!

Say Cheese!

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.

Slow Down!

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!)


No, don’t eat this! I just mean eat about as fast as this guy moves!

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 SauceServing SizeFat ContentCarbohydrate CountCalories
Pizza Sauce, Red Tomato, Canned1/2 cup or 115 grams0 grams9 grams45
Olive Oil1 TBSP or 13.5 grams14 grams0 grams119
Pesto Sauce3 TBSP or 47.25 grams22.52 grams2.28 grams240

Healthy Pizza Toppings - Vegetables and Fruits

Name of VegetableServing SizeFat ContentCarbohydrate CountCalories
Red Tomatoes, Fresh, Chopped or Sliced1 cup or 200 grams0 grams7 grams32
Red Onion, Fresh, Chopped1 cup or 150 grams0 grams15 grams64
Sweet Green Bell Pepper, Fresh, Chopped1 cup or 175 grams0 grams7 grams30
Sweet Red Bell Pepper, Fresh, Chopped1 cup or 175 grams0 grams9 grams46
Hot Green Chile Pepper, Fresh, Chopped1/2 cup or 90 grams0 grams7 grams30
Hot Red Chile Pepper, Fresh, Chopped1/2 cup or 90 grams0 grams7 grams30
Jalapeno Chile Pepper, Fresh, Chopped1/2 cup or 90 grams0 grams7 grams30
Pepperoncini, Canned in Vinegar, Sliced15 slices or 28 grams0 grams1 gram10
Jalapeno Chile Pepper, Canned, Pickled, Sliced1/4 cup or 26 grams0 grams1.33 grams7
Artichoke Hearts, Canned in Water, Chopped1 cup or 252 grams0 grams12 grams70
Mushrooms, Brown, Fresh, Sliced1 cup or 75 grams0 grams2 grams15
Garlic, Chopped1 clove0 grams1 grams4
Basil, Fresh5 leaves0 grams0.11 grams1
Baby Spinach, Fresh1 cup or 225 grams0 grams1.09 grams7
Arugula, Fresh1 cup or 20 grams0 grams0.73 grams5
Russet Potato, Sliced1 medium0 grams38.49 grams168
Broccoli, Fresh, Chopped1 cup or 175 grams0 grams6.04 grams 31
Pineapple Chunks, Canned, in Water1 cup or 225 grams0 grams20 grams79
Pineapple Chunks, Canned, in Light Syrup1 cup or 225 grams0 grams34 grams131
Pineapple Chunks, Canned, in Heavy Syrup1 cup or 225 grams0 grams51 grams198
Corn, Sweet Kernel1 cup or 175 grams1 gram22 grams120
Sun Dried Tomatoes, Not in Oil, Chopped1 cup or 54 grams1.6 grams30 grams139
Black Olives, Large, Canned100 grams or approx. 109.54 grams6.06 grams105
Green Olives, Large (Queen), Stuffed, Canned100 grams or approx. 1013.22 grams4.02 grams128
Sun Dried Tomatoes, In Oil, Chopped1 cup or 110 grams15 grams26 grams234
Onions, Caramelized1 cup or 196 grams17.6 grams18.2 grams232

Healthy Pizza Toppings - Cheese

Name of CheeseServing SizeFat ContentCarbohydrate CountCalories
Mozzarella, Low Sodium, Shredded1 cup or 113 grams19 grams3.5 grams316
Parmesan, Grated1 cup or 100 grams29 grams4.1 grams431
Goat Cheese, Crumbled1 cup or 250 grams30 grams0.1 grams364
Swiss, Shredded1 cup or 108 grams30 grams6 grams411
Feta, Crumbled1 cup or 150 grams32 grams6 grams396
Fontina, Shredded1 cup or 108 grams34 grams1.7 grams420
Gruyere, Shredded1 cup or 108 grams35 grams0.4 grams446
Provolone, Diced1 cup or 132 grams35 grams2.8 grams464
Cheddar, Shredded1 cup or 113 grams37 grams1.4 grams455

Healthy Pizza Toppings - Meat

Name of MeatServing Size Fat ContentCarbohydrate CountCalories
Bacon, Pan Fried1 slice3.3 grams0.1 grams43
Shrimp, Cooked1 cup or 325 grams3.41 grams1.8 grams209
Ground Beef, 90% Lean Meat, Cooked3 ounces or 85 grams9 grams0 grams182
Pancetta, Chopped35 grams or approx. 4 slices9.3 grams0.7 grams100
Prosciutto, Smoked, Sliced70 grams or approx. 4 slices10 grams 0 grams160
Chicken Breast, Roasted or Rotisserie1 cup or 140 grams11 grams0 grams276
Pepperoni, Sliced1 ounce or 28 grams12 grams0 grams138
Ground Beef, 80% Lean Meat, Cooked3 ounces or 85 grams14 grams0 grams216
Ham, Whole, Cured, Roasted, Chopped1 cup or 150 grams23.48 grams0 grams340
Dry Salami, Beef or Pork, Sliced1 cup or 100 grams32 grams1.2 grams375
Chorizo, Sliced1 cup or 100 grams38 grams1.9 grams455
Italian Sausage, Cooked, Crumbled1 cup or 150 grams39 grams5.31 grams432

Let me know what you’d like to see added to this list to make it more helpful for you!


  • (USDA)


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