Is Pizza Bad for a Low Sodium Diet? How to Make Heart-Healthy Choices

December 6, 2025 •

4 min read

According to the American Heart Association, a single slice of commercial pepperoni pizza can contain nearly a third of your recommended daily sodium intake, making most restaurant and frozen pizzas a poor choice for a low sodium diet. However, this doesn't mean pizza is off the table forever.

Quick Summary

This article explores why traditional pizza contains high sodium levels and provides actionable tips, smart ingredient substitutions, and recipes for creating delicious, low-sodium versions at home.

Key Points

Commercial Pizza is High in Sodium: Most frozen and restaurant pizzas contain very high levels of sodium from the crust, sauce, cheese, and processed meats.
Homemade is Best: Making your own pizza at home gives you complete control over the ingredients and allows for significant sodium reduction.
Prioritize Low-Sodium Ingredients: Use no-salt-added tomato sauce, fresh mozzarella or ricotta cheese, and plenty of fresh vegetables.
Avoid Processed Meats: Toppings like pepperoni and sausage are extremely high in sodium and should be avoided or replaced with lean, unseasoned proteins.
Order Smartly at Restaurants: If dining out, opt for a thin-crust veggie pizza, ask for light cheese and sauce, and practice portion control to manage sodium intake.
Flavor with Herbs, Not Salt: Enhance the taste of your homemade pizza with garlic, onion powder, oregano, basil, and other herbs instead of relying on salt.

Why Most Pizza is High in Sodium

For individuals managing a low sodium diet, the typical pizza is a minefield of hidden salt. The combination of ingredients, from the dough to the toppings, can quickly add up to well over the daily recommended limit of 1,500 to 2,300 mg of sodium for most adults.

The Sodium Culprits in Commercial Pizza

Crust: Even plain bread and pizza dough can be surprisingly high in sodium. Fast-food and frozen pizzas often use a significant amount of salt in the dough to enhance flavor and texture. A single thin crust can still pack a considerable amount of salt.
Sauce: Canned and jarred tomato sauces, including many popular pizza sauces, are notorious for their high sodium content. Salt is often added as a preservative and flavor enhancer. Opt for fresh or no-salt-added varieties to make a significant reduction.
Cheese: Cheese is a major contributor of sodium on any pizza. Processed and hard cheeses, such as grated parmesan, often contain much more salt than fresher options. Even seemingly innocent mozzarella can contain considerable sodium.
Processed Meats: Toppings like pepperoni, sausage, bacon, and cured ham are some of the worst offenders for sodium content. These processed meats are preserved and flavored with high levels of salt.

Creating Your Own Low-Sodium Pizza at Home

The best way to enjoy pizza on a low sodium diet is to take control of the ingredients by making it yourself. This allows you to manage every component's salt level, from the crust to the final toppings.

Tips for a Low-Sodium Homemade Pizza

Make Your Own Dough: Use a no-salt pizza dough recipe. You can add flavor with herbs like garlic powder, onion powder, oregano, and basil instead of salt.
Use Low-Sodium Sauce: Either make your own sauce from no-salt-added canned tomatoes or use a pre-made low-sodium version. Enhance the flavor with fresh garlic, herbs, and spices.
Choose Your Cheese Wisely: Opt for fresh mozzarella, ricotta, or a small amount of Swiss cheese, which are naturally lower in sodium. Using it sparingly and focusing on other flavorful toppings can also help.
Load Up on Veggies: Fresh vegetables are naturally low in sodium and packed with nutrients. Use toppings like bell peppers, onions, spinach, mushrooms, zucchini, and fresh tomatoes.
Skip Processed Meats: Avoid pepperoni, sausage, and bacon. Instead, use lean, unseasoned cooked chicken, ground turkey, or beans for protein. Use low-sodium homemade Italian sausage for a savory alternative.

Low-Sodium Pizza Topping Combinations

Caprese-Style: Low-sodium sauce, fresh mozzarella, sliced tomatoes, and fresh basil added after baking.
Veggie Lover's Delight: Low-sodium sauce, light fresh mozzarella, bell peppers, onions, mushrooms, and spinach.
Mediterranean: Garlic and olive oil base, light goat cheese or ricotta, artichoke hearts, and sun-dried tomatoes (julienne-cut, oil-packed varieties are often lower in sodium).
Chicken and Veggie: Low-sodium sauce, lean grilled chicken breast, broccoli, and a sprinkle of Swiss cheese.

Navigating Restaurant and Frozen Pizza

If making a homemade pizza isn't an option, ordering from a restaurant or buying a frozen pizza requires careful consideration. The key is to be mindful of your choices.

Ordering Out on a Low Sodium Diet

Choose Thin Crust: A thinner crust means less dough and less sodium overall.
Request Light Cheese and Sauce: Many pizzerias can accommodate requests for a lighter application of these sodium-heavy ingredients.
Load Up on Fresh Veggies: Request extra vegetable toppings like mushrooms, onions, and peppers, as they are naturally low in sodium.
Avoid Processed Meats and Stuffed Crusts: Say no to pepperoni and sausage. Stuffed crusts are also packed with extra salt.
Practice Portion Control: Stick to one or two slices to keep sodium intake in check. Pair it with a large, fresh side salad with a low-sodium vinaigrette to make a full meal.

Comparison Table: Sodium in Pizza Varieties


Pizza Type	Sodium Source	Sodium Level (Relative)	Best for Low Sodium?
Fast-Food Pepperoni	Crust, sauce, cheese, processed meat	Very High	No
Frozen Cheese	Crust, sauce, cheese, preservatives	High	No
Restaurant Veggie	Crust, sauce, cheese	Moderate to High	Use caution
Thin Crust (Veggie)	Crust, sauce, cheese	Moderate	Better choice
Homemade Veggie	Fresh ingredients, no added salt	Low	Yes

Conclusion: Pizza Can Be Low-Sodium Friendly

The answer to the question "Is pizza bad for a low sodium diet?" is that most traditional and commercial pizzas are indeed too high in sodium. However, with thoughtful preparation and smart ingredient choices, pizza can absolutely be adapted to fit a heart-healthy, low-sodium lifestyle. The power lies in making your own, controlling the salt from the crust up, and prioritizing fresh, unprocessed ingredients over their high-sodium counterparts. You can still enjoy the deliciousness of pizza without compromising your health goals. For further guidance on low-sodium eating, you can visit the American Heart Association website.

Frequently Asked Questions

Most frozen pizzas are very high in sodium due to preservatives and processed ingredients. It's best to avoid them or, if you must, read labels carefully and choose a brand with 600mg of sodium or less per serving, using it as an infrequent meal.

Make it yourself! Create a salt-free dough and a homemade sauce using canned no-salt-added tomatoes. Use fresh mozzarella and load up on fresh vegetables and herbs like basil and oregano for flavor.

Fresh mozzarella, goat cheese, and ricotta are generally lower in sodium compared to aged or processed cheeses. Using a small amount of a stronger-flavored, lower-sodium cheese can also work.

Yes, thin crust pizza is a better option than thick or stuffed crust because it uses less dough, which means less hidden sodium. Paired with low-sodium toppings, it can be a good choice.

To make a low-sodium sauce, use no-salt-added canned tomatoes and simmer them with fresh garlic, oregano, basil, and a pinch of sugar to balance the acidity. Avoid adding any salt.

Yes, but you should avoid processed meats like pepperoni and sausage. Instead, use lean, unseasoned protein sources such as cooked ground turkey, plain grilled chicken breast, or make your own low-sodium Italian sausage.

Alternatives include using a polenta crust, making a veggie pizza on a whole-wheat flatbread, or creating mini pizzas using tortillas as a base. Focusing on fresh vegetables and low-sodium cheese helps maintain flavor.