What Ingredient of Pizza Has the Most Sodium?

December 3, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, pizza is one of the top 10 sources of sodium in American diets. The answer to what ingredient of pizza has the most sodium is not as simple as you might think, as several components contribute significantly to the total salt content.

Quick Summary

This article examines the primary sources of sodium in pizza, revealing that while processed meats and certain cheeses are culprits, the dough or crust often contributes a significant, and sometimes overlooked, amount. It breaks down the sodium content of each component, offers a comparison of different pizzas, and provides actionable tips for reducing sodium intake when enjoying this popular food.

Key Points

Processed meats are often the highest per gram: Toppings like pepperoni, sausage, and bacon contain a very high concentration of sodium due to curing and processing.
Crust contributes significant overall sodium: The pizza dough, especially in thick or stuffed crust varieties, contains a substantial amount of salt and can be a major source of total sodium in the final dish.
Cheeses vary in sodium content: Highly processed cheeses and some plant-based alternatives are highest in sodium, while fresh mozzarella and other natural cheeses can vary greatly depending on the brand.
Sauce can be a hidden sodium source: Canned or pre-made pizza sauces can contain surprisingly high amounts of sodium; opting for no-salt-added or homemade sauce is a healthier choice.
Homemade is best for sodium control: Making pizza at home allows you to control the amount of salt in the crust, sauce, and toppings, leading to a much healthier meal.
Commercial pizzas are typically very high: Both frozen and restaurant pizzas, especially from major chains, often exceed daily sodium intake recommendations with just a few slices.

Understanding the Pizza's Salt Profile

Pizza is a layered dish, and each layer—from the crust to the toppings—can contain a substantial amount of sodium. While many people assume salty toppings like pepperoni are the biggest offenders, studies show that other components, such as the dough and certain cheeses, can contribute significantly, making the overall sodium count very high. Processed and commercially produced pizzas, whether frozen or from a delivery chain, are particularly prone to containing excessive amounts of salt to enhance flavor and preserve ingredients.

The Dough and Crust: A Surprising Sodium Source

It might be surprising, but the pizza crust is often a major contributor of sodium. Salt is a key ingredient in dough for flavor and to regulate yeast activity, which affects the texture. In fact, some studies have found that commercially produced pizza crust can contain as much as 2.23g of salt per 100g. Thicker crusts and stuffed crusts are also notorious for containing much more sodium than their thin-crust counterparts. This means that even before any toppings are added, the pizza base can already put the final product over recommended daily sodium limits.

Cheeses: A Varied Contribution

Cheese is a foundational pizza ingredient and a key source of sodium. Different types of cheese have varying sodium levels, but processed cheeses used in many commercial pizzas are particularly high in salt. A study found that process cheese contained the highest mean level of sodium (1,242 mg/100g) compared to Mozzarella (666 mg/100g) and Cheddar (615 mg/100g). Plant-based cheese alternatives can also be surprisingly high in sodium, with some brands containing upwards of 920 mg per 100g. Mozzarella, the classic pizza cheese, has a wide range of sodium content depending on the manufacturer and processing method.

Processed Meats: Salty Toppings

Processed meats like pepperoni, sausage, and bacon are well-known for their high sodium content. Salt is used not only for flavor but also as a preservative, adding a significant sodium load to the pizza. One supermarket brand of pepperoni, for example, was found to have 1520mg of sodium per 100g, far exceeding health benchmarks. Adding multiple layers of these savory toppings can quickly drive up the total sodium count of a single slice.

Pizza Sauce: The Hidden Salinity

While generally less salty than processed meats or cheese, pizza sauce can still be a source of hidden sodium, especially in canned or jarred varieties. Some tomato-based sauces can have a wide range of sodium content, from very low to quite high depending on the brand and recipe. Opting for a "no salt added" tomato sauce or making your own from scratch is a good strategy for reducing sodium.

The Overall Sodium Picture

The combined effect of a high-sodium crust, salty cheese, and processed meat toppings means that a single slice of commercial pizza can contain a large portion of the daily recommended sodium intake. The CDC recommends most adults consume no more than 2,300mg of sodium per day, with an even lower limit for those with health concerns. A few slices of pizza can easily surpass this daily limit.

Comparison of Pizza Sodium Contributors


Pizza Component	Average Sodium Content (per 100g)	Notes
Processed Meats (e.g., Pepperoni)	Up to 1,700mg	Varies significantly by brand; used for flavor and preservation.
Processed Cheese	Up to 1,590mg	Highest sodium cheese category, includes blended and pre-shredded varieties.
Pizza Crust/Dough	330mg - 560mg+	Varies by manufacturer and crust thickness. Commercial crusts are often high.
Mozzarella Cheese	450mg - 876mg	Wide variability in sodium content among brands and processing methods.
Pizza Sauce	200mg - 700mg	Varies by brand and whether it's canned or homemade.

Strategies for a Lower-Sodium Pizza

Reducing the sodium in your pizza doesn't mean sacrificing flavor. Here are some actionable steps:

Make Your Own Dough: Control the amount of salt in your homemade crust, or try a no-salt-added recipe.
Choose Lower-Sodium Cheeses: Opt for fresh mozzarella or other natural cheeses over highly processed, pre-shredded blends.
Use Fresh Vegetables: Pile on fresh vegetable toppings like bell peppers, onions, mushrooms, and spinach. They add flavor and texture without the high sodium count of processed meats.
Create Your Own Sauce: Use no-salt-added canned tomato sauce and add your own herbs and spices to control the flavor.
Limit Processed Meats: Reduce or eliminate processed meat toppings like pepperoni, sausage, and ham. For a meaty flavor, use lean, unseasoned chicken or ground beef.
Select Thin Crust: For restaurant or takeaway pizzas, choose a thin crust over thicker or stuffed crust options to reduce sodium intake.
Compare Brands: For store-bought options, always check the nutrition label and compare brands to find the one with the lowest sodium content.

Conclusion: Making Smarter Pizza Choices

While pepperoni and processed meats are often seen as the saltiest offenders on a pizza, they aren't the sole culprit. The combination of ingredients—including the often-overlooked crust and the type of cheese—makes pizza a high-sodium food overall. Processed meats often have the highest sodium concentration per 100g, but the crust's significant weight contribution can make it a major, and often underestimated, source of sodium. By understanding the sodium levels of each component, you can make more informed decisions, whether ordering out or cooking at home, and enjoy your favorite food without overdoing it on salt. For more information on dietary sodium, consider consulting the resources at the US Department of Agriculture website.

Note: The nutritional information of pizza can vary greatly depending on the recipe, ingredients, and preparation method. Always check specific product labels for the most accurate sodium information.

Visit the USDA's FoodData Central for detailed nutritional information on many foods.

Frequently Asked Questions

Per gram, processed meat toppings like pepperoni, salami, and cured ham are typically the highest in sodium. For example, some brands of pepperoni can contain over 1500mg of sodium per 100g.

While it varies, the crust can contribute a larger percentage of total sodium to the pizza simply because it makes up the bulk of the food's weight. Processed cheese, however, has a very high sodium concentration per 100g.

The sodium content can vary widely by brand and processing, but both pepperoni and sausage are exceptionally high in sodium. Some pepperoni varieties can be slightly higher, with some reaching over 1500mg per 100g.

To reduce sodium, make your own dough with less salt, use no-salt-added tomato sauce, opt for fresh vegetables instead of processed meats, and choose low-sodium cheeses like fresh mozzarella.

Yes, frozen pizzas are often very high in sodium, with some containing significant amounts per serving, which increases quickly when more than one slice is consumed.

Canned or jarred pizza sauces can be a sneaky source of sodium. A standard 1/4 cup serving can have anywhere from 200 to 700 milligrams of sodium, but using no-salt-added varieties minimizes this.

Yes, but with conscious choices. Making your own pizza at home is the best way to control sodium. If ordering, opt for thin crust with vegetable toppings and less cheese to keep sodium in check.