Are homemade pizzas healthier for you than store-bought? The nutrition comparison

October 15, 2025 •

4 min read

According to the World Cancer Research Fund, many ready-made pizzas are considered ultra-processed foods, which could increase health risks like cancer when consumed regularly. This makes many people wonder: are homemade pizzas healthier for you than store-bought?

Quick Summary

Homemade pizza generally offers superior nutritional value due to complete ingredient control, allowing for reduced sodium, healthier fats, and more fiber. Store-bought options, particularly frozen varieties, are often higher in processed additives and unhealthy ingredients.

Key Points

Ingredient Control: Making pizza at home gives you complete control over ingredients, allowing you to choose healthier options and avoid additives found in processed store-bought varieties.
Reduced Sodium & Sugar: Homemade pizza can have significantly lower sodium and added sugar by using fresh ingredients and making your own sauce.
Healthier Crusts: You can swap refined white flour for whole-wheat or use low-carb alternatives like cauliflower or Greek yogurt crusts when making pizza at home.
Leaner Toppings: Homemade allows for healthier, leaner toppings like fresh vegetables and grilled chicken instead of processed meats often used in commercial pizzas.
Nutritional Trade-off: The convenience of store-bought pizza comes at a nutritional cost, often packing high levels of sodium, saturated fat, and preservatives.
Cost-Effective Option: While homemade pizza takes more effort, it is often more cost-effective for families and allows for bulk purchasing of ingredients.

The Power of Ingredient Control: Your Kitchen vs. the Freezer Aisle

When you build a pizza from scratch in your own kitchen, you become the master of its nutritional profile. You control every single component, from the base to the final seasoning, which is the most significant factor differentiating it from a store-bought version. Store-bought pizzas, especially the frozen, ultra-processed varieties, often rely on cheap, low-quality ingredients to maximize flavor and shelf life, which can lead to negative health consequences. This control allows for a pizza that aligns with your dietary preferences, whether you're focusing on weight management, heart health, or simply eating more whole foods.

Customizing the Crust

The foundation of any pizza is its crust, and this is where major nutritional changes can be made. Most commercial pizzas use refined white flour, which is low in fiber and can cause blood sugar spikes. At home, you can swap refined flour for a whole-wheat option to significantly increase the fiber and nutrient content. For a low-carb or gluten-free alternative, you can experiment with creative crusts made from cauliflower, zucchini, or even Greek yogurt and flour. Store-bought options offer less flexibility and are often loaded with excess carbs and sodium.

Crafting a Healthier Sauce

Many store-bought pizza sauces contain added sugars, sodium, and preservatives to enhance their flavor and longevity. Making a homemade sauce is as simple as simmering crushed tomatoes with fresh herbs and garlic. This approach eliminates unnecessary additives and puts you in charge of the sugar and salt content. Additionally, you can explore healthier sauce alternatives like pesto, salsa, or even a Greek yogurt-based sauce for a protein boost and unique flavor.

Choosing Smarter Toppings

This is the most direct way to impact the health of your pizza. Commercial pizzas are often piled high with fatty, processed meats and excessive amounts of cheese. While these can be delicious, they also contribute significantly to the calorie and saturated fat count. At home, you can make healthier swaps:

Swap Processed Meats: Replace pepperoni, sausage, and bacon with lean protein sources like grilled chicken, turkey pepperoni, or even plant-based alternatives.
Load Up on Vegetables: Pile on fresh vegetables like bell peppers, spinach, mushrooms, and onions for a boost of fiber, vitamins, and antioxidants.
Moderate the Cheese: Use a high-quality, part-skim mozzarella cheese and be mindful of your portion size. You can also experiment with other cheeses like low-fat ricotta.

The Downsides of Convenience

While homemade pizza reigns supreme in the nutrition department, store-bought and takeout pizzas offer unparalleled convenience. For busy individuals or families, the time saved by a frozen or delivered pizza can be a major benefit. However, this convenience often comes at a high nutritional cost. Many commercial pizzas are loaded with excessive sodium, saturated fat, and artificial additives that can be detrimental to long-term health. For instance, a single slice of frozen pizza can contain over 1,000 mg of sodium, exceeding a significant portion of the recommended daily intake.

Homemade vs. Store-Bought: A Nutritional Face-Off


Feature	Homemade Pizza	Store-Bought Pizza (Frozen)
Ingredients	Whole, fresh, customizable	Processed, often with additives and preservatives
Crust	Choose whole-wheat, cauliflower, or thin options	Typically made with refined white flour, low in fiber
Sodium	You control the salt content, typically much lower	Very high, with some slices containing over 1000mg
Added Sugar	Eliminate or minimize in homemade sauce	Often included in sauces and other ingredients
Toppings	Fresh vegetables and lean proteins	Processed meats and high-fat cheese
Saturated Fat	Lower with judicious cheese and topping choices	High due to fatty meats and extra cheese
Cost	More cost-effective, especially for larger families	Higher cost per serving than homemade
Convenience	Requires time and effort to prepare	Minimal effort, fast meal solution

Conclusion: The Final Verdict on Pizza Nutrition

Ultimately, homemade pizza is undoubtedly the healthier option when compared to most store-bought and fast-food varieties. The ability to control ingredients, from the crust to the toppings, allows you to significantly reduce sodium, fat, and processed additives while boosting fiber and overall nutrient density. While the convenience of a frozen pizza is hard to deny for a busy evening, it's important to be mindful of its nutritional drawbacks. For those seeking a delicious yet balanced meal, investing a little time in making a homemade pizza pays off immensely in terms of nutritional quality. Even purchasing a pre-made, high-quality dough and loading it with fresh ingredients is a vast improvement over most supermarket options.

Enjoying pizza responsibly is all about moderation and making informed choices. By understanding what goes into your meal, you can indulge in this beloved comfort food without derailing your health goals. A homemade pizza isn't just healthier; it's a more satisfying and personalized culinary experience.

For more healthy eating inspiration, consider exploring a reputable source like Healthline for general nutrition tips.

Frequently Asked Questions

Not all store-bought pizza is equally unhealthy, but most frozen and ultra-processed varieties are high in sodium, saturated fats, and additives. Some brands offer healthier options with whole-grain crusts and less processed toppings, but it's important to read the nutritional labels carefully.

To improve the health profile of a store-bought pizza, you can start with a thin-crust variety and add your own fresh vegetables. You can also supplement with a side salad and be mindful of portion control to limit intake of unhealthy ingredients.

For a healthier crust, you can use whole-wheat flour for increased fiber, or try a cauliflower or Greek yogurt crust for low-carb and gluten-free alternatives. These swaps boost nutrients while providing a satisfying base.

To reduce sodium, make your own pizza sauce from canned crushed tomatoes without added salt. You can also use low-sodium cheese and fresh vegetables for toppings instead of cured or processed meats like pepperoni and sausage.

Homemade dough is generally healthier because you can control the ingredients, such as choosing whole-grain flour and limiting salt. Pre-made doughs, while convenient, may contain extra preservatives and sodium, although some fresh options can be comparable to homemade.

The fat content of homemade pizza is typically lower because you can manage the amount of cheese and use lean protein toppings. Store-bought pizzas often use excessive cheese and fatty, processed meats, leading to higher saturated fat levels.

When making pizza at home, you can pre-cut smaller slices to help with portion control. For store-bought pizza, reading the label for the recommended serving size is crucial, as a whole pizza is often intended for multiple people.