Is pizza the most unhealthy takeaway compared to other options?

According to research from the University of Reading, a whole pizza was shown to have the most calories and fat compared to other major takeaway types in one study. But is pizza the most unhealthy takeaway across the board, or is the reality more nuanced? It's a question many ask when faced with a Friday night decision.

Quick Summary

This article explores the nutritional breakdown of popular takeaway meals, comparing pizza's calorie, fat, and sodium content to other common fast-food choices. It examines what makes a pizza unhealthy and reveals which takeaways often contain more harmful elements. The piece also offers practical tips for making healthier choices when ordering in.

Key Points

• Pizza's reputation is nuanced: While many takeaway pizzas are high in calories, saturated fat, and sodium, its overall health profile depends heavily on preparation and ingredients.

• Other takeaways have health risks: Many other popular takeaways, including kebabs, curries, and fish and chips, contain high levels of fat, sugar, and salt, sometimes exceeding pizza's in specific categories.

• Portion size is a major factor: The unhealthiness of a takeaway is often tied to large portion sizes. A single portion of one takeaway might contain fewer total calories than an entire family-sized pizza.

• Healthier modifications are possible: You can make a takeaway healthier by choosing thinner crusts, loading up on vegetables, opting for lean proteins, and controlling cheese and sauce quantities.

• Moderation is key for all takeaways: The best approach is to enjoy any takeaway in moderation as part of an otherwise balanced diet, rather than labelling one as universally 'the worst'.

Unpacking the Nutritional Myth: Is Pizza Really the Worst?

When people think of unhealthy takeaway, pizza is often one of the first things that comes to mind. It's a reputation earned through its association with high-calorie counts, saturated fats from cheese and processed meats, and large portion sizes. However, dismissing all pizzas as equally bad oversimplifies the issue. The reality is that the nutritional profile of a pizza can vary wildly depending on its size, crust type, cheese quantity, and toppings. A thin-crust vegetable pizza is vastly different from a deep-dish, meat-loaded, stuffed-crust variety.

The Calorie and Fat Content of Pizza

Takeaway pizzas, especially those from large chains, are notorious for their high energy density. The combination of a refined white flour base, excessive cheese, and processed meat toppings like pepperoni and sausage significantly boosts the calorie, saturated fat, and sodium count. A single slice from a fast-food chain can contain over 400 calories, and an entire large pizza can easily top 2,000 calories, which is a person's entire daily recommended intake. The high saturated fat content from cheese can raise cholesterol levels and increase the risk of heart disease.

Comparison with Other Takeaway Foods

While pizza often gets singled out, many other takeaway options present their own health challenges. For instance, Chinese meals can be very high in salt and sugar, while kebabs are often high in trans fats. A BBC investigation found that when analysed by energy density per 100g, pizza was highest, followed by English meals (like fish and chips), kebabs, Indian, and Chinese takeaways. However, portion sizes dramatically impact the total calorie load. A smaller-portioned kebab might have less overall energy than a large pizza, despite a higher density in some nutrients. This suggests that portion control is a critical factor, regardless of the takeaway chosen.

Comparing Popular Takeaway Foods

Takeaway Type	Typical Unhealthy Ingredients	Healthier Potential	Key Risk Factors (Unchecked)
Pizza	Refined white flour crust, excessive cheese, processed meats, high sodium sauces.	Thin whole-grain crust, less cheese, vegetable toppings, homemade sauce.	High calories, saturated fat, sodium, and potential for overeating.
Kebabs	High trans fats from meat preparation, sugary sauces, large portion of white bread.	Lean meat (chicken), salad-heavy fillings, wholemeal pitta bread.	Trans fats, high sodium, hidden calories from sauces.
Indian Curries	High fat from oils and ghee, saturated fat from coconut milk, high salt, and added sugar in sauces.	Tomato-based curries, lean protein like chicken or fish, brown rice, extra vegetables.	High fat and salt content, large portion sizes.
Fish and Chips	Deep-fried in fat, large portion size, high saturated fat.	Opt for grilled fish, minimal chips, mushy peas.	High saturated fat from frying, excess calories.
Burgers	Fatty processed patties, white buns, high-sugar sauces, cheese, deep-fried fries.	Lean beef or chicken patty, whole-grain bun, fresh salad, minimal sauce.	Saturated fat, high sodium, large portion sizes, processed meats.

Making Smarter Takeaway Choices

The key to a healthier takeaway experience lies in being mindful of what you order. Instead of viewing takeaway as an all-or-nothing situation, consider these strategies:

• Modify your order. Ask for extra vegetables on your pizza, choose a thinner crust, and request less cheese.
• Control your portions. Rather than eating the whole pizza, have a few slices alongside a large, fresh side salad.
• Choose leaner proteins. Swap out processed meats like pepperoni and sausage for lean chicken, turkey, or vegetable toppings.
• Be aware of hidden ingredients. Many sauces in pizzas, Chinese food, or kebabs contain high amounts of sugar and sodium. Ask for sauces on the side or choose a simple tomato-based one.
• Explore healthier alternatives. Look for takeaways offering wholemeal bases, grilled options, or dishes rich in vegetables. Consider a baked potato with a protein filling over a large portion of deep-fried chips.

Ultimately, no single takeaway is definitively the "most unhealthy." The health impact depends on the specific ingredients, portion size, and frequency of consumption. A carelessly ordered kebab could be worse than a mindfully customised pizza. Informed choices allow you to enjoy your favourite foods without derailing your health goals.

The Science of 'Unhealthiness'

Nutritionists and health experts define an 'unhealthy' food by its high content of calories, saturated fat, sodium, and added sugars, alongside its low nutritional value. Most popular takeaways fall into this category when consumed excessively. A study on takeaway nutritional content highlighted that the 'worst' can vary widely between different meals and outlets. Some Chinese meals are exceptionally high in salt, while some English meals are higher in saturated fat. This variability makes it difficult to declare one single food type as the ultimate villain. The perception that pizza is the most unhealthy takeaway is often due to its popularity and large potential serving size, rather than an objective nutritional truth. Portion control remains a crucial factor in mitigating the negative health effects of any fast food.

Conclusion: A Balanced Perspective

While many versions of pizza, particularly those from fast-food chains, are high in saturated fat, calories, and sodium, labelling it as the most unhealthy takeaway is an oversimplification. Other popular takeaways, such as deep-fried English meals, fat-laden kebabs, and sugary Indian curries, pose significant health risks when consumed in large portions. The truth is that the unhealthiness of any takeaway is more about the specific ingredients and portion size than the type of food itself. By making mindful choices, opting for healthier modifications, and practicing portion control, you can enjoy a pizza or any other takeaway as part of a balanced diet without excess guilt. The key is moderation and informed selection.

Further Reading

For more information on the nutritional composition of various takeaway foods in the UK, consult the study published on the LJMU Research Online database: LJMU Research Online: Nutritional composition of Takeaway Food in the UK.

Frequently Asked Questions

Which takeaway is the least healthy based on average nutritional content?

There is no single least healthy takeaway, as nutritional content varies greatly by outlet and dish. Some studies have shown that per 100g, pizza can be highest in energy density, but kebabs can be highest in trans fats and Chinese meals in salt.

Can pizza be a part of a healthy diet?

Yes, pizza can be part of a healthy diet when consumed in moderation and prepared mindfully. Opting for thin, whole-grain crusts, loading up on vegetable toppings, and limiting processed meats and excessive cheese can significantly improve its nutritional profile.

Is a kebab healthier than a pizza?

Not necessarily. A kebab can contain a significant amount of trans fats from the meat and high levels of sodium and sugar in sauces. However, a lean chicken kebab with lots of salad in a wholemeal pitta can be a healthier choice than a large, meat-heavy deep-dish pizza.

What is the unhealthiest ingredient in most takeaways?

The most unhealthy ingredients tend to be high levels of saturated fat, excessive sodium, and added sugars. These often come from processed meats, cheese, frying oils, and sugary sauces, which are prevalent in many popular takeaway dishes, not just pizza.

How can I make my pizza takeaway order healthier?

To make a pizza order healthier, choose a thin crust, ask for half the cheese, request extra vegetable toppings, and select lean protein options like chicken instead of pepperoni or sausage.

What's the best way to control portion size with takeaway food?

A good strategy is to pair a smaller portion of your takeaway, like one or two slices of pizza, with a healthier accompaniment, such as a large green salad. This helps you feel full and adds valuable nutrients to your meal.

Is homemade pizza healthier than takeaway pizza?

Homemade pizza is typically healthier because you have complete control over the ingredients. You can use whole wheat flour for the crust, create a low-sugar sauce, and add fresh, whole-food toppings without the excess salt and preservatives often found in takeaway versions.