Does Pizza Count as Ultra-Processed Food? Understanding the Key Differences

November 26, 2025 •

4 min read

Recent studies from the CDC show that over half of the daily calories consumed by adults come from ultra-processed foods. Amidst this, the question, does pizza count as ultra-processed food, is not a simple yes or no, but rather depends entirely on how it is made.

Quick Summary

This article explores the classification of pizza based on its level of processing, examining how ingredients and preparation determine whether it is considered an ultra-processed food. Learn to identify the key differences between homemade, pizzeria, and frozen varieties. This insight will help you make healthier, more informed dietary choices.

Key Points

It Depends: The ultra-processed status of pizza depends on whether it is a homemade or industrial product.
NOVA Classification: Most frozen, fast-food, and commercially mass-produced pizzas fall into the Ultra-Processed (Group 4) category due to their industrial additives and composition.
Homemade is Healthier: Homemade pizza made with fresh ingredients is minimally processed and a much healthier alternative.
Industrial Ingredients: Key indicators of UPF pizza include long ingredient lists, refined flours, added sugars, high sodium, and processed meats.
Health Impacts: High consumption of ultra-processed foods, including many commercial pizzas, is linked to increased health risks like obesity, diabetes, and cardiovascular disease.
Mindful Choices: Opting for thin crust, extra vegetables, and homemade sauce are effective ways to reduce the processed nature of pizza.

Demystifying Ultra-Processed Foods and Pizza

To understand if pizza is an ultra-processed food (UPF), one must first grasp the widely-used NOVA food classification system. This system categorizes foods based on the nature, extent, and purpose of their processing. The four groups are:

Group 1: Unprocessed or Minimally Processed Foods. These are whole foods in their natural state or with minimal alterations like washing or freezing (e.g., fresh vegetables, fruits, eggs, meat).
Group 2: Processed Culinary Ingredients. Substances derived from Group 1 foods, such as oils, flour, salt, and sugar, which are used for seasoning or cooking but are not typically consumed alone.
Group 3: Processed Foods. Relatively simple products made by adding Group 2 ingredients to Group 1 foods. These foods are recognizable as modified versions of their original state (e.g., canned vegetables, simple cheeses, homemade breads).
Group 4: Ultra-Processed Foods. Formulations made mostly from industrial ingredients and additives not found in home kitchens. These are highly palatable, convenient, and often designed to be shelf-stable. This is where most industrial pizzas land.

The Ultra-Processed Ingredients in Industrial Pizza

Industrial and frozen pizzas typically fall into the UPF category because they contain a list of ingredients that go far beyond what one would use at home. These include:

Refined Flours: The crust often uses heavily refined white flour, which is low in fiber and nutrients.
Industrial Additives: Emulsifiers, stabilizers, bulking agents, and flavor enhancers are common to create desired textures and shelf life.
Preservatives: Chemical preservatives are added to keep the product fresh for extended periods.
Processed Meats: Toppings like pepperoni, sausage, and bacon are ultra-processed meats containing high levels of sodium, nitrates, and saturated fat.
Added Sugars and Salts: Sauces and crusts often contain excessive amounts of sugar and sodium to enhance flavor and palatability.

Fresh vs. Frozen: A Tale of Two Pizzas

The fundamental difference in pizza's processing level lies in its preparation. A homemade or artisan pizzeria pizza made with simple, whole ingredients is a completely different nutritional entity from a frozen, store-bought one.

Homemade Pizza: The dough is made from scratch with flour, water, yeast, and salt. The sauce is prepared from fresh or minimally processed canned tomatoes. Toppings are fresh vegetables, herbs, and high-quality cheese. This would likely fall into the processed (Group 3) or even minimally processed (Group 1) category, depending on the ingredients. For example, a pizza with a homemade whole-grain crust, fresh tomatoes, and vegetables with a small amount of cheese is a much healthier option.

Frozen/Fast-Food Pizza: The crust is mass-produced and may contain conditioners and preservatives. The sauce is likely from concentrate with added sugars and high sodium. Cheese is often a low-quality blend with anti-caking agents. Toppings are typically processed meats and vegetables with preservatives. This fits the definition of a UPF (Group 4).

How to Choose a Less-Processed Pizza

Here are some tips for enjoying pizza while minimizing your intake of ultra-processed ingredients:

Make it yourself: Control every ingredient, from whole-wheat dough to low-sugar, homemade sauce and fresh toppings.
Choose wisely at pizzerias: Opt for thin-crust, veggie-heavy options and avoid excessive processed meat and cheese. A classic Italian pizza, for example, is inherently simpler and less processed.
Scrutinize frozen labels: Look for brands with shorter ingredient lists and ingredients you recognize. Avoid products with numerous additives, modified starches, and preservatives. Some brands now offer healthier, less-processed frozen pizzas.
Consider portion size: No matter the processing level, excess calories and saturated fat can be detrimental. Pair your pizza with a fresh side salad to boost fiber and nutrients.

Comparing Homemade vs. Industrial Pizza


Feature	Homemade Pizza (Low/Minimally Processed)	Industrial Pizza (Ultra-Processed)
Crust	Made from scratch with simple ingredients (flour, water, yeast, oil).	Mass-produced; contains emulsifiers, conditioners, and refined flour.
Sauce	Homemade from canned or fresh tomatoes; simple seasonings; low added sugar.	Industrially prepared; high in sodium, added sugars, and flavorings.
Toppings	Fresh vegetables, herbs, high-quality cheese, lean meats (e.g., grilled chicken).	Processed meats (pepperoni, sausage), low-quality cheese with additives.
Additives	Minimal or none.	Contains multiple industrial additives like preservatives, stabilizers, and flavor enhancers.
Nutritional Profile	Higher in fiber, vitamins, and minerals; lower in sodium, fat, and sugar.	Lower nutritional value; often high in calories, saturated fat, and sodium.
Shelf Life	Very short; meant to be consumed fresh.	Long shelf life due to preservatives and processing.

Conclusion

Whether pizza counts as ultra-processed food is determined by its creation. While the majority of commercial, frozen, and fast-food pizzas are classified as UPFs due to their high degree of industrial processing and additive-laden ingredients, not all pizza is inherently a UPF. By making your own pizza with fresh ingredients or making mindful choices at a pizzeria, you can enjoy this popular dish without the negative health impacts associated with ultra-processed foods. As with many foods, the key is awareness of the ingredients and making conscious decisions about what you consume. For further reading, Harvard Health provides excellent resources on identifying and navigating processed foods.

Frequently Asked Questions

No, a homemade pizza made with simple, fresh ingredients like flour, water, yeast, fresh or canned tomatoes, and vegetables is not considered ultra-processed. It would likely be classified as a processed food (Group 3) or minimally processed, depending on the specific ingredients.

Frozen pizza is typically ultra-processed because it is made with industrial ingredients and a high number of additives, preservatives, emulsifiers, and flavor enhancers to ensure a long shelf life and consistent taste. These are substances not used in home cooking.

To identify if a frozen pizza is ultra-processed, read the ingredients list. Look for a long list of unfamiliar chemical names, additives, preservatives, and highly refined ingredients like high-fructose corn syrup.

Most pizzas from fast-food chains like Domino's or Papa John's are ultra-processed. However, pizzas from independent, artisan pizzerias that use fresh, high-quality ingredients with minimal additives are generally not.

High consumption of ultra-processed foods like many commercial pizzas is associated with increased risks of obesity, type 2 diabetes, cardiovascular disease, and certain cancers, primarily due to high levels of saturated fat, sodium, sugar, and lack of fiber.

For a healthier pizza, use a whole-grain crust, make your own sauce from simple ingredients, top with fresh vegetables and lean protein like grilled chicken, and use high-quality, fresh cheese.

No, not all processed food is bad. Minimally processed foods like pre-washed vegetables, frozen fruits, or canned beans can be part of a healthy diet. The issue lies with ultra-processed foods, which have undergone extensive industrial alteration and often contain unhealthy additives.