Which chain has the healthiest pizza? A nutrition comparison

November 29, 2025 •

4 min read

While a large stuffed crust pizza can pack over 450 calories and 900mg of sodium per slice, many chain restaurants now offer much healthier alternatives. This guide answers which chain has the healthiest pizza by comparing popular options and sharing tips for a guilt-free slice, proving that smart choices can make a difference.

Quick Summary

Find out which national pizza chain offers the best nutrition. We break down the healthiest crusts, sauces, and toppings at popular restaurants to help you make smarter ordering decisions for your diet.

Key Points

Customization is Key: Build-your-own chains like Blaze and MOD offer the most control for creating a healthy pizza with fresh, low-calorie ingredients.
Go Thin on Crust: Choosing a thin crust or a specialized option like keto or cauliflower significantly reduces calories and carbs compared to thicker crusts.
Prioritize Veggies: Piling on vegetable toppings boosts vitamins, minerals, and fiber without adding excessive calories.
Lighter on Cheese, Smarter on Sauce: Requesting light cheese and choosing simple tomato-based or olive oil sauces helps cut fat and sodium.
Leaner Protein Choices: Opt for grilled chicken, anchovies, or plant-based sausage instead of processed meats like pepperoni and fatty sausage.
Portion Control Matters: Even with healthier options, being mindful of portion size is crucial for managing overall calorie intake.
Not All Chains Are Equal: Fast-casual chains generally offer more healthy customization options than traditional delivery-focused chains, but smart choices are available everywhere.

What Makes a Pizza "Healthy"?

Before diving into specific chains, it's important to define what constitutes a healthier pizza. The components that typically add the most calories, saturated fat, and sodium are the crust, cheese, and processed meat toppings. Chains that offer more control over these variables, as well as fresher ingredients, tend to be the better choices. Customization is the main factor distinguishing healthier chains from their more traditional counterparts.

The Crust

This is often the most significant contributor to a pizza's overall carb and calorie count. Opting for thinner crusts or alternative bases like cauliflower or keto crusts can dramatically reduce your intake. Deep-dish and stuffed crusts add significant empty calories, so they are best avoided.

The Toppings

Loading up on fresh vegetables is one of the easiest ways to boost the nutritional value of your pizza. Veggies provide vitamins, minerals, and fiber, and they add volume and flavor without excessive calories. Lean proteins like grilled chicken or plant-based sausage are superior to processed meats like pepperoni and sausage, which are high in saturated fat and sodium.

The Sauce and Cheese

While cheese is a source of protein, it's also high in saturated fat and sodium. A simple fix is to ask for light or less cheese. Sauces also matter; choose a simple tomato-based sauce or an olive oil base instead of creamy options like alfredo or sugary barbecue sauces.

The Contenders: Healthiest Options at Top Chains

Some pizza chains are better equipped than others to offer healthier options, primarily due to their fresh ingredients and build-your-own models.

Blaze Pizza: The King of Customization

Blaze Pizza is often cited as a top contender for healthy fast-food pizza. Its build-your-own concept allows for maximum control over ingredients.

Crust Options: The cauliflower and keto crusts are excellent lower-carb alternatives to the standard dough.
Toppings: A vast selection of fresh vegetables, lean proteins like grilled chicken, and vegan cheese options are available. The Red Vine signature pizza is one of the lowest-calorie and lowest-sodium options.
Caveat: Portion control is still important. A single pie can still be high in calories and sodium depending on your choices.

MOD Pizza: Individual and Fresh

Similar to Blaze, MOD Pizza focuses on individual, custom-built pizzas with a wide range of fresh toppings for one price.

Toppings: MOD offers a strong selection of fresh vegetables, along with lean protein choices like grilled chicken and spicy chicken sausage.
Crust Options: While a gluten-friendly crust is offered, the chain warns of cross-contamination due to shared cooking spaces.
Salads: MOD also features customizable salads, which can be a great way to add more nutrients to your meal.

Pizza Hut: Thin and Veggie-Loaded

For more traditional chains, the key is making smart choices. At Pizza Hut, the Thin 'N Crispy crust is the best bet for lowering calories and carbs.

Best Bet: The Veggie Lover's on a Thin 'N Crispy crust is a standout, offering fewer calories, fat, and sodium than many other menu items.
Other Options: Pairing Naked Wings with a thin-crust veggie pizza can also be a more balanced meal.

Domino's: Surprising Thin Crust Options

Domino's offers thin-crust varieties that are far healthier than their thicker counterparts.

Best Bet: The Thin Crust pizza with spinach and mushrooms is a very solid option. It significantly cuts down on calories compared to a hand-tossed or deep-dish pizza.
Other Options: Building your own thin-crust pizza with light cheese and veggie toppings is also a good strategy.

Nutrition Face-Off: A Pizza Chain Comparison

This table compares general nutritional information for healthier options at popular chains. Exact values will vary depending on customizations.


Chain	Healthy Crust Option	Recommended Toppings	Calories (per slice, approx.)	Sodium (per slice, approx.)
Blaze Pizza	Keto / Cauliflower	Veggies, Grilled Chicken, Light Cheese	110-170	100-200 mg
MOD Pizza	Standard MOD	Veggies, Grilled Chicken, Light Cheese	Varies by topping choices	Varies by topping choices
Pizza Hut	Thin 'N Crispy	Veggie Lover's	100	250 mg
Domino's	Thin Crust	Spinach & Mushrooms	120	173 mg
California Pizza Kitchen	Cauliflower Crust	California Veggie	170	370 mg

How to Build the Healthiest Pizza at Any Chain

To make the most of your ordering experience, follow these steps to build a pizza that aligns with your health goals:

Choose the right foundation: Always opt for a thin crust. If available, go for specialty crusts like cauliflower or keto. Stay away from pan, deep-dish, or stuffed crusts.
Go light on the cheese: Many chains allow you to request light or less cheese. This can cut a significant amount of saturated fat and sodium.
Pile on the veggies: Load up on as many vegetable toppings as you like. Common options include bell peppers, onions, mushrooms, and spinach. Veggies are low-calorie and high-nutrient.
Select lean protein: When adding meat, choose grilled chicken, anchovies, or plant-based sausage. Avoid processed, high-fat meats like pepperoni and traditional sausage.
Opt for simple sauce: A standard tomato-based sauce is generally a good choice. Consider an olive oil or garlic rub for fewer calories and sodium.
Mind your portions: As with any food, portion control is crucial. Consider ordering a smaller size or a personal pizza to help manage intake.
Skip the extras: Say no to high-calorie dipping sauces, cheesy breadsticks, and other tempting add-ons.

Conclusion: Choosing Your Best Slice

While the definition of "healthiest" can vary based on individual dietary needs, the customizable fast-casual chains like Blaze Pizza and MOD Pizza offer the most control and variety, making them strong contenders for the top spot. Their flexible options for crusts, sauces, and fresh toppings give you the best opportunity to build a truly healthy meal. For more traditional chains, making intentional choices—like ordering a thin-crust veggie pizza from Pizza Hut or Domino's—can still result in a much healthier meal than default options. Regardless of the chain, the power is in your hands to build a delicious and nutritious pie.

For more on making healthier takeout choices, check out this guide from Consumer Reports

Frequently Asked Questions

Yes, cauliflower crusts are generally lower in carbs and calories than traditional dough, making them an excellent choice for a healthier pizza. Blaze Pizza, for example, offers this alternative.

Blaze Pizza and MOD Pizza offer gluten-friendly crusts. However, due to shared kitchen environments, these chains cannot guarantee that items are 100% free of allergens or gluten, which is important for those with severe sensitivities.

Getting a truly low-sodium pizza is difficult due to salt in dough and cheese. However, you can minimize it by choosing a thin crust, asking for light cheese, and avoiding processed meats.

In most cases, yes. Thin crust pizzas contain less dough, resulting in fewer calories, fat, and carbohydrates per slice compared to pan or deep-dish versions. This is a simple but effective strategy for a healthier meal.

A standard tomato-based sauce is generally the best choice. For something different, consider a simple olive oil and garlic rub or pesto. It is best to avoid creamy alfredo or sugary BBQ sauces.

Side salads can be a healthy addition to your meal, but be mindful of the dressing. Opt for a vinaigrette and ask for it on the side to control the amount and calories.

The ideal portion size depends on your diet and the pizza's nutrition. As a general guideline, sticking to 2-3 slices of a thin-crust veggie pizza is a reasonable portion that provides satisfaction without overindulging.

You should avoid high-fat, processed meats like pepperoni, traditional sausage, and bacon. Extra cheese is another area to limit. These toppings are high in saturated fat and sodium.

Yes. A vegetarian pizza can still be unhealthy if it has a thick, high-calorie crust, is loaded with excess cheese, and uses creamy or oily sauces. Focus on fresh veggie toppings and smart ingredient choices.