What has more sodium, pizza or burger? Understanding the Nutritional Differences

October 29, 2025 •

4 min read

According to the U.S. Food and Drug Administration (FDA), the Daily Value for sodium is less than 2,300 milligrams per day. When it comes to fast food, both pizza and burgers are notoriously high in salt, but which has more sodium, pizza or burger, can depend heavily on serving size, toppings, and preparation methods. This comparison is essential for anyone monitoring their sodium intake, especially for those with conditions like high blood pressure.

Quick Summary

This article analyzes the typical sodium content of pizza versus burgers, detailing how variations in ingredients, portion sizes, and preparation techniques influence overall sodium levels. It offers a practical nutritional breakdown to help you make informed choices, emphasizing that while both are high in sodium, specific options can differ significantly.

Key Points

Burger vs. Pizza Sodium: A single, basic burger may have slightly less sodium than two average slices of cheese pizza, but a fully loaded burger meal can easily surpass it.
Portion Size is Key: Many people eat more than one burger or more than two pizza slices, so portion size is a critical factor in determining total sodium intake.
Toppings Add Up: Processed meats (pepperoni, sausage, bacon), extra cheese, and sauces significantly increase the sodium content of both pizza and burgers.
Daily Value Exceeded: A single fast-food meal of either pizza or burger can push you well over the recommended daily sodium limit of 2,300 mg.
Choose Customization: Customizing your order by requesting fewer toppings, less cheese, or no added salt can help reduce the sodium content.
Health Impacts: High sodium consumption from fast food contributes to health risks such as high blood pressure, heart disease, and stroke.

Pizza vs. Burger: A Salty Showdown

When craving fast food, many people know to be wary of hidden salts, but few consider the specifics of a pizza versus a burger. The answer to 'what has more sodium, pizza or burger' is not as straightforward as it seems, with the final tally often depending on the specifics of the meal. A baseline comparison reveals that, on a per-serving basis, a burger can sometimes contain slightly more sodium, but the variable nature of pizza makes it a significant contender for a sodium-heavy meal.

The Sodium Sources in a Burger

A burger's sodium content comes from multiple components that can add up quickly. The primary sources include:

The Beef Patty: Processed patties often contain added salt for flavor and preservation. A single 1/4 lb beef patty can contain a notable amount of sodium on its own.
The Cheese: A single slice of American cheese, a common burger topping, can add nearly 500 mg of sodium.
The Bun: The bun contributes a substantial amount of salt, with one estimate placing the sodium content at 320mg per bun.
Condiments: Ketchup, mustard, and pickles are all significant sources of sodium. Ketchup alone can add over 200mg per burger.
Additional Toppings: Bacon, special sauces, or onion rings can dramatically increase the sodium count.

The Sodium Sources in Pizza

Pizza's sodium content is layered, with salt present in every major ingredient:

The Dough/Crust: The crust is a major contributor, with variations like stuffed crust adding even more sodium. The type of crust (e.g., thick vs. thin) will also influence the total.
The Sauce: Pizza sauce is often high in sodium, as salt is used for preservation and flavoring. Even a simple cheese pizza sauce can contribute a significant amount.
The Cheese: The cheese used on pizza is a major source of salt. The more cheese, or the more types of cheese, the higher the sodium count.
Toppings: Processed meats like pepperoni, sausage, and bacon are extremely high in sodium and can push a pizza's salt content well over the daily recommended limit. Other toppings like olives and anchovies also increase the saltiness.

A Comparative Look at Sodium Levels

To illustrate the difference, let's compare a hypothetical standard meal. This table provides a rough estimate and highlights how customization affects the final numbers. Note: Individual restaurant recipes and portion sizes vary widely, so these are only approximations based on general nutritional data found in search results.


Feature	Typical Single Cheeseburger	Typical Two Slices of Cheese Pizza (14" Hand-Tossed)
Sodium (mg)	Approx. 715 mg	Approx. 1180 mg
Saturated Fat (g)	Approx. 9 g	Approx. 8 g
Calories	Approx. 500	Approx. 580
Key Variable	Added toppings (bacon, special sauce) can dramatically increase sodium.	Number of slices consumed is the biggest factor, along with processed meat toppings.

Making Healthier Choices

For those watching their sodium intake, the key isn't necessarily to choose a burger over pizza, or vice versa, but to make conscious choices within each category. The variation in sodium is significant not just between the two dishes, but also between different restaurants and even within a single menu.

For Pizza Lovers: Opt for a thin-crust pizza with extra vegetables and less cheese. Avoid processed meat toppings like pepperoni and sausage, which are high in sodium. You can also ask for less sauce or a low-sodium version if available.
For Burger Fans: Choose a single-patty burger with minimal toppings. Skip the cheese and bacon, and load up on fresh vegetables like lettuce and tomato. Consider having mustard instead of ketchup or other sodium-heavy sauces. Ask for your burger with no added salt during preparation.
Watch the Sides: Remember that a fast-food meal's sodium doesn't stop at the main dish. A side of fries or a sugary, canned drink can add hundreds of extra milligrams of sodium.

The Importance of Monitoring Sodium

High sodium intake is a major risk factor for several health issues, including hypertension (high blood pressure), heart disease, and stroke. By monitoring the sodium in your diet, you can significantly reduce these risks. Awareness is the first step, and understanding where the salt in your favorite foods comes from empowers you to make smarter decisions without completely giving up the foods you enjoy.

Conclusion

So, what has more sodium, pizza or burger? The truth is that while a standard single burger might have less sodium than two average slices of pizza, a single fast-food meal of either can easily exceed the daily recommended intake. The significant variability in ingredients, toppings, and portion sizes means that a cheeseburger with bacon and a side of fries can be far saltier than a simple veggie pizza. The real takeaway is that customization and portion control are your best tools. By being mindful of your choices, you can enjoy these foods in moderation while keeping your health in mind.

For more detailed nutritional information and daily recommendations, consider consulting resources like the U.S. Food and Drug Administration.

Frequently Asked Questions

A fast-food meal featuring a burger with fries can often have a very high total sodium count, while a pizza meal's sodium intake is largely determined by the number of slices and toppings consumed. The answer depends heavily on the specific order, but both are typically high in sodium.

For pizza, the highest sodium culprits are processed meat toppings like pepperoni and sausage, followed by the cheese and the pizza sauce. The crust also contributes a significant amount, especially a thicker, stuffed-crust variety.

To lower the sodium in a burger, you can choose a single patty, skip the cheese and bacon, and ask for it to be prepared without added salt. Opting for mustard over ketchup or other sauces can also help.

For a lower-sodium pizza, opt for a thin-crust base and top it with plenty of fresh vegetables instead of processed meats. You can also request less cheese or a lighter sauce to reduce the salt content.

Yes, side dishes can significantly alter the total sodium. For example, a fast-food burger meal often includes fries, which adds a substantial amount of salt and can easily change the overall comparison with a pizza meal.

For most healthy adults, the U.S. Food and Drug Administration recommends limiting sodium intake to less than 2,300 milligrams per day. However, for those with high blood pressure, the recommended limit is even lower.

Fast food is high in sodium because salt is used extensively as a flavor enhancer and a preservative in almost all ingredients, from the dough and sauces to the meats and cheeses.