Understanding if pizza is considered an ultra-processed food

According to a 2025 report from the Centers for Disease Control and Prevention (CDC), ultra-processed foods account for over 50% of the daily calories consumed by adults in the U.S., with pre-prepared pizza being a notable example. This raises a critical question: is pizza considered an ultra-processed food? The answer, like the food itself, is complex and depends heavily on its preparation.

Quick Summary

Different types of pizza, from homemade to frozen or fast-food, fall into distinct categories of food processing. Understanding the ingredients and industrial techniques used to create them reveals whether a pizza qualifies as ultra-processed or a less-processed option.

Key Points

• Categorization depends on preparation: Frozen, packaged, and fast-food pizzas are ultra-processed (Group 4), while simple homemade versions are minimally processed (Groups 1-3).

• Industrial ingredients are a key factor: Ultra-processed pizzas contain additives like emulsifiers, preservatives, and industrial fats not typically used in home cooking.

• UPF pizza has nutritional downsides: Mass-produced pizzas are often high in calories, sodium, and unhealthy fats, and low in fiber.

• Frequent UPF consumption carries health risks: High intake of ultra-processed foods is linked to an increased risk of obesity, heart disease, diabetes, and other chronic conditions.

• Choosing homemade offers control: Making pizza from scratch allows for healthier ingredient choices, such as whole-wheat crusts, fresh vegetables, and lean protein.

• Label reading is crucial: When buying pre-made pizza ingredients, check the label for hidden additives, excessive sodium, and sugar to make a more informed choice.

Defining Ultra-Processed Foods

To understand if pizza is considered an ultra-processed food, we must first define the term. The NOVA food classification system, developed by Brazilian researchers, categorizes all foods into four groups based on the nature, extent, and purpose of their processing.

• Group 1: Unprocessed or Minimally Processed Foods. These are natural foods with no alterations or simple changes like removing inedible parts, cutting, or freezing. Examples include fresh vegetables, fruits, eggs, and plain milk.
• Group 2: Processed Culinary Ingredients. These are substances extracted from Group 1 foods through processes like pressing, refining, or milling. They are used in cooking. Examples include oils, sugar, salt, and butter.
• Group 3: Processed Foods. These are relatively simple products made by adding salt, sugar, oil, or other Group 2 ingredients to Group 1 foods. Examples include canned beans or vegetables, salted nuts, and freshly baked bread.
• Group 4: Ultra-Processed Foods (UPFs). These are industrial formulations made mostly or entirely from substances derived from foods and additives. They use multiple manufacturing steps and ingredients not typically found in home kitchens, such as emulsifiers, flavor enhancers, and stabilizers. Frozen pizzas, fast-food items, sugary cereals, and packaged snacks are prime examples.

The Difference Between Homemade and Industrial Pizza

The most important distinction to make is between homemade pizza and its industrially produced counterparts. A simple, traditional pizza made at home with flour, yeast, water, salt, olive oil, tomato sauce, and fresh mozzarella is a combination of minimally processed and processed foods (Groups 1-3). The ingredients are recognizable, and the processing is minimal.

However, the story changes dramatically with frozen, packaged, or fast-food pizza. These products are manufactured on a large scale to maximize shelf life, taste, and convenience while minimizing cost. This process often involves the use of industrial ingredients and additives that place them firmly in the ultra-processed category (Group 4).

Common Industrial Ingredients in UPF Pizza

Many ingredients used in the mass production of pizza are not common in home kitchens. These include:

• Emulsifiers: Stabilize the food and prevent ingredients from separating. Examples include lecithins and guar gum.
• Preservatives: Extend shelf life by inhibiting mold and bacteria growth. Calcium propionate is often used in pizza bases.
• Flavor Enhancers: Intensify taste, such as monosodium glutamate (MSG).
• Modified Starches: Thicken sauces and improve texture.
• Industrial Fats: Cheaper, often less healthy fats like hydrogenated oils, used for texture and longevity.
• High Fructose Corn Syrup: Used in some sauces and crusts as a cheap sweetener.

Potential Health Implications of UPF Pizza

The growing body of research linking ultra-processed foods to negative health outcomes is a major reason for concern. While eating UPF pizza occasionally is not inherently harmful, frequent consumption has been associated with various health issues.

• Obesity: UPFs are often energy-dense and low in fiber, leading to overconsumption and weight gain.
• Cardiovascular Disease: Studies have linked high UPF consumption to an increased risk of heart disease, heart attacks, and strokes.
• Type 2 Diabetes: The high sugar and fat content in many UPFs is a known risk factor.
• Cancer: Some research suggests a link between high UPF intake and an increased risk of certain cancers.
• Gut Health: Emulsifiers and other additives can disrupt the gut microbiome and weaken the intestinal barrier, potentially leading to inflammation.

Homemade vs. Industrial Pizza: A Comparison

Feature	Homemade Pizza	Frozen/Fast-Food Pizza (UPF)
Processing Level	Minimal to low processing (Groups 1-3)	Ultra-processed (Group 4)
Ingredients	Whole foods, simple culinary ingredients (flour, yeast, oil, fresh cheese, fresh vegetables)	Industrial ingredients, preservatives, emulsifiers, modified starches, artificial flavors
Nutritional Profile	Higher in fiber and vitamins, lower in sodium and unhealthy fats	Often high in calories, sodium, saturated fat, and added sugar
Shelf Life	Made fresh, short shelf life	Long shelf life due to preservatives and packaging
Cost	Can be more cost-effective depending on ingredients	Often inexpensive due to low-cost ingredients
Convenience	Requires time and effort to prepare	Highly convenient, ready-to-heat or pre-made
Health Impact	Can be part of a healthy diet	Linked to increased risk of obesity and chronic diseases with frequent consumption

Making Healthier Pizza Choices

For those who love pizza but are concerned about ultra-processed foods, there are simple steps to make healthier choices:

1. Prioritize Homemade: Making pizza from scratch gives you complete control over the ingredients, allowing you to use whole-wheat flour for the crust, low-sodium sauce, and fresh vegetables.
2. Read Labels: When buying pre-made products like dough or sauce, scrutinize the ingredient list for industrial additives, excessive sodium, and added sugars. Opt for versions with minimal, recognizable ingredients.
3. Choose Better Toppings: Load up your pizza with a variety of fresh vegetables. Use lean proteins like grilled chicken instead of processed meats like pepperoni or sausage.
4. Opt for Pizzeria Over Fast-Food: A fresh pizza from a local pizzeria is generally a better choice than a mass-produced fast-food or frozen version, as it typically uses fewer industrial ingredients.
5. Use Whole Ingredients: Use fresh mozzarella instead of processed cheese blends that contain additives. Make a simple tomato sauce from fresh or canned tomatoes.

Conclusion

So, is pizza considered an ultra-processed food? It depends entirely on how it’s made. A frozen, packaged pizza from the supermarket, laden with additives and industrial formulations, is a definitive ultra-processed food according to the NOVA classification system. Its high content of unhealthy fats, sodium, and sugar, coupled with a lack of beneficial nutrients, places it in the highest category of processing with associated health risks. In contrast, a simple homemade pizza using whole ingredients is a minimally processed food and can be a healthy part of a balanced diet. The key takeaway for consumers is to be aware of the source and ingredients of their pizza to make informed choices that support overall health and well-being. By choosing homemade or carefully selected alternatives, you can enjoy pizza while avoiding the pitfalls of ultra-processed fare. Learn more about the NOVA classification system and how to identify UPFs from sources like Stanford Medicine.

Frequently Asked Questions

Is all pizza considered an ultra-processed food?

No, not all pizza is considered ultra-processed. The classification depends on the ingredients and preparation. Frozen and fast-food pizzas are typically ultra-processed, but a simple homemade pizza is not.

How can I tell if a frozen pizza is ultra-processed?

Check the ingredient list. If it contains a long list of additives, preservatives, emulsifiers, or ingredients not found in a typical home kitchen, it is likely an ultra-processed food.

Are pizzeria pizzas considered ultra-processed?

Pizzeria pizzas are generally not considered ultra-processed. They are typically made with fresh, less-processed ingredients like flour, water, yeast, fresh cheese, and vegetables. However, their nutritional content can still be high in calories and sodium.

What are the health risks associated with eating ultra-processed pizza?

High consumption of ultra-processed foods, including mass-produced pizza, is linked to an increased risk of obesity, cardiovascular disease, type 2 diabetes, and potentially certain cancers.

What is the NOVA classification system?

The NOVA system is a framework that classifies all foods into four groups based on their level of processing. Group 4, which includes ultra-processed foods, is the most heavily processed category.

Can I make a healthy pizza at home?

Yes, absolutely. By making pizza from scratch, you can control the ingredients and use healthier alternatives like whole-wheat flour for the crust, fresh vegetables for toppings, and lower-sodium sauce.

What are some examples of additives in ultra-processed pizza?

Common additives include preservatives like calcium propionate, emulsifiers like lecithin and guar gum, and flavor enhancers such as monosodium glutamate (MSG).