Identifying the Worst Offenders
Determining exactly what is the unhealthiest frozen pizza is not a simple task, as nutritional content varies widely. However, based on high levels of sodium, calories, saturated fat, and processed ingredients, some brands and types consistently rank among the least healthy. These are typically the pizzas with the most generous, cheese-stuffed crusts and multiple processed meat toppings.
One of the most frequently cited offenders is the Screamin' Sicilian Mother of Meat Single Pizza. A single serving of this personal-sized pie delivers a staggering 750 calories, 40 grams of fat, and 1,900 milligrams of sodium—a significant portion of the recommended daily intake in one meal. This is largely due to the copious amounts of processed meats like sausage and pepperoni, along with a thick layer of cheese. Another notable contender is the Home Run Inn Classic Four Cheese Pizza, with one slice containing 500 calories and 1,400mg of sodium. The Home Run Inn Classic Meat Lovers Pizza also weighs in with high calories (440) and sodium (1,060mg) per serving.
DiGiorno is another brand with some less-than-healthy options, particularly the stuffed crust and croissant crust varieties. The DiGiorno Stuffed Crust Supreme Pizza is high in saturated fat, while the buttery, flaky layers of the DiGiorno Three Meat Croissant Crust Pizza substantially increase the calorie and fat content. Processed meat-heavy options, like the Tombstone Original Thin Crust 4 Meat Pizza, also pack in extra sodium and saturated fat.
The Unhealthy Ingredients in Frozen Pizza
Beyond the raw nutritional numbers, what's inside a frozen pizza can significantly impact its healthfulness. Several common ingredients contribute to their unhealthy profile.
Excessive Sodium
Most frozen pizzas, even plain cheese versions, are notoriously high in sodium. Salt is added to the crust, sauce, cheese, and toppings to enhance flavor and act as a preservative. This excessive salt intake can increase blood pressure and the risk of heart disease. The American Heart Association recommends an ideal daily limit of 1,500mg of sodium, a figure easily exceeded by just one or two slices of some frozen pizzas.
High Saturated and Trans Fats
Thick, deep-dish, or stuffed crusts often contain a high amount of saturated fat from butter and cheese. Add processed meats like sausage, pepperoni, and bacon, and the saturated fat content skyrockets. While trans fat has been banned in the U.S. since 2018, the term "partially hydrogenated oil" can still appear on labels, indicating its presence in trace amounts and should be avoided entirely. Regular consumption of saturated fat can raise 'bad' LDL cholesterol levels.
Refined Carbohydrates and Added Sugar
Most frozen pizza crusts are made with refined wheat flour, which is low in fiber and can cause blood sugar spikes. Some brands also add sugar to the sauce and crust to improve flavor and color. Consuming a diet rich in refined carbohydrates and added sugars can increase the risk of weight gain and chronic conditions like heart disease and diabetes.
Artificial Additives and Preservatives
To extend shelf life and enhance appearance, many frozen pizzas contain artificial additives. Common examples include:
- BHA and BHT: Synthetic preservatives classified as possible carcinogens.
- TBHQ: A preservative that may harm the immune system.
- Potassium Bromate: A dough conditioner banned in many countries but still legal in the US, classified as a possible carcinogen.
- Titanium Dioxide: A color additive found in some brands to whiten cheese, and it may damage DNA.
Comparison of Unhealthy Frozen Pizzas
| Brand | Style | Calories (per serving) | Sodium (mg) (per serving) | Saturated Fat (g) (per serving) | Key Unhealthy Factor(s) |
|---|---|---|---|---|---|
| Screamin' Sicilian | Mother of Meat Single | 750 | 1,900 | High (40g total fat) | Extreme portion size, high processed meat and sodium |
| Home Run Inn | Classic Four Cheese | 500 | 1,400 | High (25g total fat) | Extremely high sodium in a simple cheese pizza |
| Home Run Inn | Classic Meat Lovers | 440 | 1,060 | High (12g saturated) | High calories, fat, and sodium despite natural ingredients claim |
| Red Baron | Deep Dish XL Meat Lovers | 460 | 1,020 | High (12g saturated) | High fat, calories, and sodium, potentially misleading portion size |
| DiGiorno | Stuffed Crust Supreme | 360 | 870 | High (19g total fat) | Stuffed crust increases calories and saturated fat |
| Tombstone | Original Thin Crust 4 Meat | 370 | 870 | High (18g total fat) | Multiple processed meats increase fat and sodium |
How to Choose a Healthier Frozen Pizza
For those who still crave the convenience, there are better choices available if you know what to look for. Reading the nutritional label is your best tool. Pay attention to the serving size and consider that you might eat more than the label suggests.
Here are some tips for picking a better option:
- Look for Thin or Cauliflower Crusts: These typically lower the carbohydrate and calorie count compared to deep-dish or stuffed crusts.
- Check the Toppings: Opt for versions with more vegetables and fewer processed meats. A simple Margherita pizza is often a safer bet than a four-meat supreme.
- Scan the Ingredients List: Look for a shorter, more recognizable list of ingredients. Avoid products with hydrogenated oils, excessive preservatives like BHA/BHT, or color additives.
- Assess Sodium and Saturated Fat: Compare the nutrition facts of different brands and choose the one lowest in sodium and saturated fat per serving. Brands like Amy's Kitchen or Banza are often noted for having cleaner ingredient lists and more moderate nutrition profiles.
Healthy Alternatives to Frozen Pizza
Making your own pizza at home allows for complete control over the ingredients, making it easy to create a delicious and healthy version. You can use a variety of healthy bases and toppings.
- DIY Pizza with a Healthier Crust: Use a whole-wheat base or even a portobello mushroom cap for a low-carb alternative. Top with a low-sugar tomato sauce, fresh mozzarella, and a variety of fresh vegetables like bell peppers, spinach, and mushrooms.
- Naan Bread or Lavash Pizza: For a quick, individual pizza, use a whole-wheat naan or lavash bread as the base. Top with pesto, cheese, and grilled chicken for a high-protein, flavorful meal.
- Pre-made Cauliflower or Chickpea Crusts: If you need a quick frozen option, many brands now offer cauliflower or chickpea-based crusts that are gluten-free and higher in fiber and nutrients.
Conclusion
While the convenience of frozen pizza is undeniable, not all varieties are created equal from a nutritional standpoint. By examining the facts and avoiding the most sodium-laden, fat-heavy, and additive-filled options, you can make more informed choices. The pizzas consistently found at the top of the 'unhealthiest' lists typically combine multiple processed meats, excessive processed cheese, and refined crusts. For truly healthy eating, transitioning to homemade pizza or opting for cleaner, plant-based frozen alternatives is the best path forward. Ultimately, being mindful of your frozen pizza's nutritional content is the key to preventing a seemingly harmless meal from negatively impacting your health goals.
For more information on chemical additives and food safety, the Environmental Working Group provides excellent resources. EWG's Food Scores database can help consumers avoid harmful ingredients.
