Is There Such a Thing as Low Sodium Pizza?

October 28, 2025 •

4 min read

According to the USDA, a single slice of plain cheese pizza can contain up to 730mg of sodium, making standard pizza a major source of dietary salt. For many, this raises a critical question: is there such a thing as low sodium pizza that's still enjoyable? The short answer is yes, and achieving it is more about mindful ingredient choices than flavor sacrifice.

Quick Summary

This article explores how to find or create delicious low-sodium pizza by modifying ingredients like crust, sauce, cheese, and toppings. It compares homemade versus restaurant options, provides healthy recipe alternatives, and discusses the health benefits of reducing sodium intake for managing blood pressure and heart health.

Key Points

Homemade is Best: Making your own pizza at home gives you complete control over sodium levels, especially with the dough and sauce.
Choose Low-Sodium Ingredients: Opt for fresh mozzarella, no-salt-added tomato products, and fresh vegetables to minimize sodium intake.
Rely on Herbs and Spices: Compensate for reduced salt by using a variety of herbs like basil, oregano, and garlic, or roasting vegetables to enhance natural flavor.
Be a Savvy Diner: When eating out, request a thin crust with light sauce and cheese, and load up on veggie toppings to reduce sodium.
Read Frozen Food Labels: Select frozen pizza brands that specifically advertise lower sodium options and compare nutrition labels carefully.
Monitor Portion Sizes: Even with low-sodium ingredients, controlling your portion size is crucial for managing overall sodium intake.

Understanding the High Sodium Culprits in Traditional Pizza

To understand how to make a low sodium pizza, you must first identify where all the salt comes from in a conventional pizza. The sodium in a typical slice isn't just from a heavy-handed sprinkle of salt; it’s baked into every major component.

The Crust: Salt plays a functional role in pizza dough, controlling yeast activity and strengthening gluten. As a result, store-bought and restaurant doughs are often surprisingly high in sodium. Some restaurant pizzas have doughs containing over twice the recommended salt target per 100g.
The Sauce: Commercial pizza sauces frequently contain significant amounts of added salt, both for flavor and as a preservative. A canned tomato sauce with added salt can contain 410mg of sodium per half-cup, compared to just 30mg for a no-salt-added version.
The Cheese: Most cheeses are high in sodium, but the type and quantity matter greatly. Processed, pre-shredded cheeses are especially high in sodium compared to fresh options like fresh mozzarella or ricotta.
The Toppings: Processed meats like pepperoni, sausage, bacon, and ham are notorious sodium bombs. A single slice of pepperoni pizza from a major delivery chain can contain 690mg of sodium before considering other ingredients.

Making Your Own Low Sodium Pizza at Home

The most effective way to guarantee a low sodium pizza is to make it yourself. This gives you complete control over every single ingredient. Here is a step-by-step guide to creating a delicious, low-sodium masterpiece:

Start with a Low-Sodium Crust: Ditch the pre-made mixes and make your own dough. Use a recipe that omits salt and instead relies on a longer fermentation process to develop a complex flavor profile. For flavor, add herbs like garlic powder, onion powder, and Italian seasoning directly to the dough.
Create a Flavorful, Salt-Free Sauce: Begin with no-salt-added crushed tomatoes or tomato paste. Roasting the tomatoes first can intensify their natural sweetness. Enhance the flavor with fresh garlic, basil, oregano, and a splash of balsamic vinegar instead of salt.
Choose Your Cheeses Wisely: Use fresh, part-skim mozzarella, which has a naturally lower sodium content than its processed counterpart. For a stronger flavor, blend a smaller amount of a higher-sodium cheese like asiago with the mozzarella, using portion control as your guide.
Load Up on Low-Sodium Toppings: Replace processed meats with low-sodium alternatives. Lean protein options include grilled chicken, fresh ground turkey, or even tuna. For maximum flavor and nutrition, pile on fresh, unprocessed vegetables like bell peppers, mushrooms, spinach, and onions.

Navigating Restaurant and Frozen Low Sodium Options

If cooking from scratch isn't an option, you can still find or modify pizza to be lower in sodium. Look for these specific choices when ordering out or buying from the freezer aisle:

Restaurant and Carryout Pizza Tips

Order a Thin Crust: Thinner crusts mean less dough and less sodium per slice. Stuffed or thick crusts can contain significantly more salt.
Request Light Cheese and Sauce: Ask the restaurant to use a lighter hand with both the cheese and sauce, which are primary sodium contributors.
Prioritize Veggies: Request extra vegetables and skip high-sodium meat toppings like pepperoni, sausage, and bacon.

Frozen Pizza Tips

Read the Labels: Always check the nutrition facts. A standard frozen pizza can be a salt mine, but many brands now offer specific low-sodium varieties.
Consider Health-Conscious Brands: Look for companies known for healthier options. Examples include Amy's Margherita, Sweet Earth Veggie Lover's, and American Flatbread.
Supplement with Your Own Toppings: If you can't find a perfect low-sodium pizza, buy a basic cheese one and add your own fresh, low-sodium toppings to bulk it up and add flavor.

Comparison Table: Homemade vs. Restaurant Pizza


Feature	Homemade Low Sodium Pizza	Standard Restaurant Pizza
Crust Sodium Control	Complete control; can be salt-free or low-salt.	High sodium content due to commercial processes.
Sauce Sodium Control	Complete control; use no-salt-added products.	Typically high in sodium from processing and preservatives.
Cheese Sodium Control	Use fresh mozzarella or low-sodium varieties.	Often uses high-sodium processed, pre-shredded cheese.
Topping Sodium Control	Use fresh vegetables, lean grilled chicken, etc.	Features high-sodium processed meats and canned vegetables.
Portion Control	Easy to manage serving sizes and ingredients.	Larger, pre-set portions can lead to overconsumption.
Overall Health Benefits	Excellent for blood pressure, kidney health, and overall wellness due to full control.	Significant risk for increased blood pressure and sodium intake if not modified.

A Final Word on Low Sodium Pizza

Far from being a myth, low sodium pizza is a very real and delicious possibility. By either taking control in your own kitchen or being a savvy consumer, you can transform pizza from a potential health liability into a balanced, flavorful, and heart-healthy meal. The key is to be intentional with your choices and learn to rely on the vibrant flavors of fresh ingredients rather than processed salt. With a little effort, you can savor every bite without compromising your health goals. For more detailed insights, check out this guide on Action on Salt's website.

Conclusion: The Answer is in the Ingredients

In conclusion, the existence of low sodium pizza is not in question; its preparation is. The journey to a healthy pizza is a conscious one, requiring deliberate choices about every component. Homemade preparation offers the greatest control, allowing you to sidestep the high sodium content of commercial products in favor of fresh, flavorful ingredients. For those who prefer convenience, a little diligence in reading labels and a willingness to modify restaurant orders can also yield significantly healthier results. By prioritizing low-sodium crusts, sauces, cheeses, and toppings, anyone can enjoy this classic dish guilt-free, all while supporting a healthier heart and overall well-being.

Frequently Asked Questions

Yes, it is possible to make flavorful pizza dough without added salt. A longer fermentation process naturally develops a more complex flavor, and you can add herbs and spices like garlic powder and oregano directly into the dough to enhance taste.

No, not all cheeses have the same sodium content. Softer, fresh cheeses like part-skim mozzarella and ricotta are generally lower in sodium than aged, harder, or processed cheeses. The key is to use these fresher, lower-sodium options in moderation.

A great alternative is a homemade sauce made from no-salt-added crushed tomatoes. You can boost flavor with fresh garlic, basil, oregano, and a splash of balsamic vinegar, or by roasting the tomatoes beforehand to intensify their natural sweetness.

While most restaurant pizzas are high in sodium, you can reduce the content by ordering a thin crust with light sauce and cheese. Request plenty of fresh vegetable toppings and avoid high-sodium processed meats.

Focus on fresh, unprocessed vegetables. Good choices include bell peppers, onions, mushrooms, spinach, and tomatoes. Avoid canned or pickled vegetables, as these are often high in added sodium.

Yes, many health-conscious frozen pizza brands offer lower-sodium varieties. Always check the nutrition label and look for brands like Amy's, Sweet Earth, or American Flatbread, which have options with a reduced sodium content.

Lowering your sodium intake by choosing low-sodium pizza can help manage blood pressure, reduce the risk of cardiovascular disease and stroke, and minimize fluid retention.