What's healthier to eat, pizza or burger? The ultimate nutrition showdown

October 29, 2025 •

3 min read

While a typical fast-food cheeseburger may contain around 350-500 calories, two slices of a regular cheese pizza can range from 480 to over 580 calories. But when it comes down to it, what's healthier to eat, pizza or burger? The answer is more complex than a simple calorie count.

Quick Summary

The healthiness of pizza versus a burger depends entirely on ingredients, preparation, and portion size. This article explores the nutritional variations to determine which is the better choice for a balanced diet.

Key Points

Ingredients dictate healthiness: The nutritional value of both pizza and burgers depends on the quality and type of ingredients used, not the food item itself.
Burger has more protein and saturated fat: Standard burgers often contain higher levels of saturated fat, cholesterol, and protein, while pizza typically has more refined carbohydrates.
Customization is key: The ability to modify ingredients, such as using lean meats, whole grains, and fresh vegetables, can significantly improve the health profile of either dish.
Home cooking offers control: Preparing your own pizza or burger allows you to control ingredient quality, portion sizes, and cooking methods, leading to healthier outcomes.
Moderation is essential: Both can be high in calories and sodium, so enjoying them in moderation as part of a balanced diet is crucial for good health.
Portion size matters: Be mindful of portion sizes, as a single, loaded burger or multiple slices of pizza can quickly add up in calories and unhealthy fats.

The Core Components: A Basic Breakdown

Both pizza and burgers typically use refined grains, fatty protein, and rich cheese, but the proportions differ significantly. A standard burger consists of a ground beef patty, cheese, and a bun, with minimal added vegetables. A pizza, however, starts with a dough base, a tomato-based sauce, and cheese, offering a more natural opportunity to incorporate vegetables like bell peppers, mushrooms, and onions.

Comparing Standard Restaurant Options

Fast-food or typical takeout versions of both are notoriously high in calories, saturated fat, and sodium. A typical fast-food burger often contains higher amounts of saturated fat and cholesterol than an equivalent portion of pizza, while pizza tends to be higher in refined carbohydrates.

The Customization Factor: Healthier Versions

The true decider of which is healthier lies in your ability to customize. The potential to make a pizza healthy is arguably greater due to its customizable nature, but the same can be said for a burger.

Healthy Pizza Customization

Crust: Choose a whole wheat or cauliflower crust to increase fiber and nutrients while reducing refined carbs.
Sauce: Opt for a simple, light tomato sauce with no added sugar.
Toppings: Load up on fresh vegetables like mushrooms, spinach, bell peppers, and onions. Use lean protein sources like grilled chicken instead of fatty pepperoni.
Cheese: Use a modest amount of low-fat mozzarella to cut down on saturated fat.

Healthy Burger Customization

Patty: Opt for a lean ground beef patty (90/10 or leaner) or a leaner protein like ground turkey, chicken, or a plant-based alternative.
Bun: Use a whole-grain bun or even a lettuce wrap to increase fiber and reduce refined carbs.
Toppings: Pile on fresh lettuce, tomatoes, pickles, and onions. Add avocado for healthy fats.
Sauces: Skip the creamy, high-fat sauces and opt for mustard or a small amount of salsa.

The Nutritional Showdown: A Comparison Table

Here is a comparison of typical versus healthier versions of both meals, based on data from various sources:


Nutrient	Typical Cheeseburger (1 patty)	Healthy Burger (1 patty)	2 Slices Regular Cheese Pizza	2 Slices Healthy Veggie Pizza
Calories	~350-500 kcal	~300-400 kcal	~480-580 kcal	~350-450 kcal
Protein	High (~19-27g)	High (~25-35g)	Moderate (~11-15g)	High (~15-20g)
Fat	High (~20-35g)	Lower (~15-25g)	High (~15-20g)	Lower (~10-15g)
Saturated Fat	High (~9g+)	Lower (~5g+)	High (~8g+)	Lower (~5g+)
Carbohydrates	Moderate (~20-30g)	Moderate (~20-30g)	High (~35-40g)	Lower (~30g)
Sodium	High (~700-1000mg+)	Moderate (~400-600mg)	High (~600-900mg+)	Moderate (~500-700mg)
Fiber	Low	Higher	Low	Higher

Note: These values are approximations and can vary significantly based on ingredients and portion sizes.

The Importance of Moderation

Regardless of which option you choose, moderation is the most important rule. Consuming either excessively will lead to higher intake of calories, saturated fat, and sodium, potentially contributing to health issues. A balanced diet with a variety of food groups is always the best approach, so enjoying a less-healthy pizza or burger occasionally is unlikely to cause significant harm.

Cooking Method Matters

The cooking method plays a crucial role in the final nutritional value. Grilling or broiling a burger patty is a healthier option than pan-frying. Similarly, the nutritional profile of pizza can vary based on how it's cooked. Cooking at home gives you greater control over ingredients and preparation.

Conclusion: The Final Verdict

So, what's healthier to eat, pizza or burger? Neither is inherently healthier. The key factors are ingredients, preparation, and portion size. A lean turkey burger on a whole-wheat bun with vegetables is healthier than a meat lover's deep-dish pizza, while a Margherita pizza with a whole wheat crust can be a smarter choice than a loaded double-patty burger. By focusing on quality ingredients and mindful customization, you can enjoy either as part of a balanced diet.

For more in-depth nutritional information, consider consulting a professional.

Frequently Asked Questions

A standard cheeseburger may have fewer calories than two slices of regular crust cheese pizza, but the calorie count varies greatly with toppings, portion sizes, and preparation.

Yes, a burger can be healthier if it's made with lean meat, a whole-grain bun, and fresh vegetables, especially when compared to a pizza loaded with fatty meats and cheese.

A typical fast-food cheeseburger often has a higher content of saturated fat and cholesterol than a standard pizza slice, though this depends on toppings and ingredients.

Yes, opting for a whole wheat crust on your pizza increases the fiber content and can be a healthier choice than one made with refined white flour.

To make a healthier burger, use lean ground beef or a turkey patty, a whole-grain bun, and load it with fresh vegetable toppings. You can also use a lettuce wrap instead of a bun.

Both fast-food pizzas and burgers are typically high in sodium, but specific recipes determine which is higher. A bacon-heavy burger might have more sodium than a veggie pizza.

Burgers are generally a higher source of protein, especially when made with a lean, sizable meat patty. However, adding lean protein toppings like chicken to pizza can also boost its protein content.

The best way is to focus on quality ingredients, customization, and moderation. Choose lean proteins, whole grains, and lots of vegetables, regardless of whether you're having a pizza or a burger.