Is Takeout Pizza Unhealthy? A Nutritional Deep Dive

November 7, 2025 •

3 min read

According to a 2018 report by Deakin University, some fast-food pizza chains scored near the bottom of a ranking for promoting healthy eating. The question, is takeout pizza unhealthy?, is complex, as it depends heavily on the ingredients, preparation, and portion size.

Quick Summary

Takeout pizza is often high in calories, unhealthy saturated fats, and sodium due to refined flour crusts, excessive cheese, and processed meats. While its nutritional value varies significantly, frequent consumption can contribute to weight gain and chronic health issues, whereas moderate consumption can fit into a balanced diet with mindful choices.

Key Points

High Calorie and Fat Content: Takeout pizza is typically laden with saturated fat and calories from fatty meats and excessive cheese, contributing to weight gain.
Excessive Sodium: Commercial pizzas often contain very high sodium levels, which can contribute to hypertension and other health problems if consumed regularly.
Refined Carbohydrates: The standard white flour crust of most takeout pizza is low in fiber and can cause unhealthy blood sugar spikes.
Hidden Processed Ingredients: Many frozen and fast-food pizzas contain artificial preservatives and added sugars, increasing their ultra-processed nature.
Portion Control is Key: Takeout portion sizes are often much larger than a healthy serving, making it easy to consume excessive calories in one sitting.
Healthier Homemade Alternatives: Making pizza at home allows for control over ingredients, enabling healthier crust, sauce, and topping choices.

The Nutritional Truth About Takeout Pizza

For many, takeout pizza is a convenient and delicious meal, but its nutritional profile often raises health concerns. The primary issues stem from its high content of calories, saturated fats, and sodium, coupled with a lack of beneficial nutrients like fiber. Most takeout crusts are made from refined white flour, which is low in fiber and can cause blood sugar spikes. Toppings are another major factor; heavy use of cheese and processed meats like pepperoni and sausage significantly increases the saturated fat and sodium levels. A single slice of a typical fast-food pepperoni pizza can contain hundreds of milligrams of sodium, a significant portion of the recommended daily intake. These factors, especially when paired with large portion sizes, can contribute to weight gain and an increased risk of chronic conditions like heart disease and type 2 diabetes if consumed regularly.

Why Takeout Differs from Homemade

The nutritional gap between takeout and homemade pizza is substantial. When you make a pizza from scratch, you have complete control over the ingredients and preparation methods. This allows you to create a much healthier version. For instance, a homemade pizza can feature a whole-grain or cauliflower crust, boosting fiber and nutrients. You can also use a lower-sodium sauce, part-skim mozzarella cheese, and load up on fresh vegetables instead of processed meats. This level of customization is simply not possible with most standard takeout orders, which often prioritize flavor and shelf stability over nutritional quality.

Decoding the Unhealthy Ingredients

The Crust: Takeout pizza crusts are often made with refined flour, which, unlike whole grains, has been stripped of its bran and germ. This removes fiber and vital nutrients, resulting in a higher glycemic index that can lead to rapid blood sugar fluctuations.
The Toppings: A meat lover's pizza from a fast-food chain can have a high concentration of sodium and saturated fat from pepperoni, sausage, and extra cheese. These processed meats are often linked to poor health outcomes. Choosing leaner proteins like grilled chicken or focusing on a variety of vegetables can drastically improve the nutritional value.
The Sauce: Many commercial pizza sauces contain added sugars and high levels of sodium to enhance flavor. While tomato sauce does provide antioxidants like lycopene, these benefits can be overshadowed by unhealthy additives.

Portion Control is Paramount

One of the most significant health pitfalls of takeout pizza is the tendency to overeat due to large portion sizes. A large pizza is often marketed as a meal for one or two, when nutritionally, a single serving may be just one or two slices, depending on the crust and toppings. A 2022 World Cancer Research Fund article highlights that a large, shop-bought pizza can contain nearly an entire day's worth of calories, yet the recommended serving size is often obscured. Practicing mindful eating and limiting yourself to a defined number of slices is a critical strategy for enjoying pizza in moderation.

Takeout vs. Healthier Homemade Pizza Nutrition Comparison


Feature	Typical Takeout Slice (e.g., Pepperoni)	Healthier Homemade Slice (e.g., Veggie Thin Crust)
Calories	~300-350+ calories	~200-250 calories
Saturated Fat	High (e.g., 5-6g per slice)	Lower (e.g., 2-3g per slice)
Sodium	High (e.g., 700-900mg per slice)	Lower (e.g., 300-400mg per slice)
Carbohydrates	High, mostly from refined flour	Lower, options for whole-grain or vegetable crusts
Fiber	Low	Higher (from whole grains and vegetables)
Ingredients	Often processed with additives	Fresh, whole-food ingredients

The Bottom Line: Enjoying Pizza Mindfully

In conclusion, the short answer to whether takeout pizza is unhealthy is: yes, generally speaking, it is not a nutritious choice when consumed regularly or in large quantities due to its high levels of fat, sodium, and refined carbs. However, this does not mean it needs to be eliminated from your diet entirely. Enjoying a slice of takeout pizza occasionally, paired with a side salad to boost fiber and nutrients, is perfectly compatible with a balanced and healthy lifestyle. The key is moderation, informed choices about crust and toppings, and being aware of portion sizes to avoid excess calories and saturated fat. For true pizza lovers seeking a more frequent, healthy option, making your own pizza at home allows for total control over ingredients and nutrition.

To learn more about healthy eating strategies and making balanced food choices, explore resources from reputable health organizations like the World Cancer Research Fund.

Frequently Asked Questions

Yes, thin crust pizza is generally healthier because it has less dough, which reduces the overall calorie and carbohydrate count per slice compared to deep-dish or stuffed crust options.

Moderation is key. While there is no universal rule, enjoying takeout pizza in a controlled portion a few times a month is typically considered acceptable as part of a balanced diet. Daily consumption is not recommended.

A healthy serving size is often considered to be one to two slices, especially if paired with a nutrient-dense side like a salad. Being mindful of portion control is more important than the food itself.

Adding vegetables to your pizza is a great way to boost its nutritional value with fiber, vitamins, and minerals. However, this won't completely negate the high calories, fat, and sodium from the crust and cheese.

Both pizza and burgers can be made in healthy or unhealthy ways, depending on ingredients and portion size. A loaded, double-patty burger can be just as unhealthy as a deep-dish, meat-heavy pizza.

Yes, it is possible. Weight loss is about overall calorie balance. As long as you practice portion control and fit a moderate portion of pizza into your weekly calorie goals, it will not derail your progress.

Pairing pizza with a side salad is an excellent strategy. The salad adds fiber and nutrients that help increase satiety, which can prevent you from overeating the pizza itself.