Pizza is a beloved treat, and it can be challenging for some to give up on a diet. When counting calories and trying to make healthier choices, it can be hard to figure out if pizza fits into your meal plan. Understanding the food's nutritional composition—pizza is often seen as a mixture of macro and micronutrients—will make this a lot easier.
So, what are macros and micros about pizza? This guide will help you understand how pizza affects your diet and show you how to count calories faster with AI to reach your diet goals without giving up your favorite foods. One effective way to count calories faster is with DietAI's AI calorie counter. This innovative tool will help you track how pizza fits into your diet so you can enjoy a slice (or two!) without feeling guilty.
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Can You Eat Pizza on a Diet
Yes, You Can Eat Pizza While Dieting—But Mind the Serving Size!
Of course, you can enjoy pizza while on a diet, but it’s crucial to practice moderation, choose healthier options, and be mindful of portion sizes. Depending on how you enjoy your za, it can be a part of a healthy and balanced diet, with a few caveats. While having a single slice of green salad or other veggies will fuel your body with nutrients without overwhelming it with excessive calories, carbs, and sodium, eating an entire pizza topped with cured meats is an entirely different story. Assuming you are sticking to proper portion sizes, here are some effects you may see.
Pizza Can Supply Important Nutrients
Thanks to the ingredients used to make pizza, it is packed with important nutrients that we all need to thrive, including protein, B vitamins, calcium and iron. And if you are opting for veggies as a topping, you can get a boost of fiber as well. Choosing a cauliflower or whole-grain crust as your pizza base can provide additional fiber, protein and micronutrients, depending on the variety you opt for.
Pizza Can Count as a Serving of Vegetables
If your slice of pizza is made with 2 tablespoons of tomato paste, eating it "counts" as a vegetable serving, according to the Department of Agriculture. And since only 10% of Americans are eating the recommended servings of vegetables every day, per the Centers for Disease Control and Prevention, utilizing any way to include more veggies in a diet is certainly a positive thing.
Pizza Can Support Bone Health
Calcium is one of the most essential nutrients that support bone health, per a 2020 article in MedComm. And since many pizzas are made with dairy cheese, pizza may be a source of this bone health-supporting nutrient. Pizza also contains other nutrients that support bone health, like zinc and magnesium.
Pizza Can Be High in Sodium
Depending on the pizza you choose, it can be high in sodium. The 2020-2025 Dietary Guidelines for Americans recommend adults limit their sodium intake to less than 2,300 mg per day. Yet some pizzas provide over 1,000 mg of this mineral per serving, close to half of what a person should consume in an entire day. According to the Food and Drug Administration, consistently consuming too much sodium may increase a person's risk of experiencing high blood pressure.
Pizza Can Spike Your Blood Sugar
Depending on the crust used to make your pizza, the serving size of your slice, and the quantity of protein- and fat-containing toppings used, enjoying pizza may result in boosted blood sugars. Pizza contains carbohydrates, and eating carbohydrates, mainly refined carbs, may cause a blood sugar spike quickly, especially for those who have diabetes.
But, eating one slice of pizza made with cheese and fiber-rich toppings like onion and peppers, and enjoyed with a fiber-rich side salad, can be a reasonable meal for people concerned about their blood glucose levels. Opting for a cauliflower- or chickpea-based crust can be another option that may be blood-sugar-friendly for some people as well. Of course, every person has different needs, so finding the best pizza balance for blood glucose support may require trial and error.
Pizza Might Not Support Your Weight-Loss Goals
One or two slices of pizza can fit into a nutritious, balanced meal. But eating pizza to the point that you are overly stuffed can consume too many calories, which may contribute to weight gain over time. One 14-inch pizza can have over 2,000 calories, around the amount of calories a person should consume in an entire day.
What Foods Should You Avoid on a Diet
French Fries and Potato Chips: The Diet Saboteurs
French fries and potato chips often have a terrible reputation, and for a good reason. Both foods are usually very high in calories and fat, and eating them in excess can contribute to weight gain. In an observational study, consuming French fries and potato chips has been linked to weight gain and obesity, and one 2011 study even found that potato chips may contribute to more weight gain per serving than any other food. What’s more, baked, roasted, or fried potatoes may contain substances called acrylamides, which have been linked to cancer. Therefore, it’s best to enjoy these foods in moderation as part of a balanced diet.
Sugary Drinks: The Liquid Candy
Sugar-sweetened beverages, like soda, are high in calories and added sugar. They are strongly associated with weight gain and can negatively affect health when consumed excessively. Even though sugary drinks contain many calories, your brain doesn’t register them like solid food. Liquid sugar calories don’t make you feel as complete, meaning you won’t eat less food to compensate. Instead, you may add these calories on top of your regular intake. If you are serious about losing weight, consider limiting your sugar-sweetened beverages and opting for drinks like flavored water, naturally sweetened kombucha, unsweetened tea, or black coffee.
White Bread: The Refined Carbohydrate
White bread is highly refined and often contains a lot of added sugar. It also lacks beneficial nutrients like protein and fiber that help you feel fuller. It is high on the glycemic index, meaning that it can lead to a rapid increase in blood sugar levels. One 2014 study of 9,267 people found that eating two slices (120 grams) of white bread per day was linked to a 40% greater risk of becoming overweight or obese. There are many nutritious alternatives to conventional refined wheat bread, including Ezekiel bread, which is made from sprouted grains and legumes, whole grain bread, and whole wheat bread.
These alternatives are generally higher in fiber as they are made from unrefined flour and may have other nutritious ingredients, such as seeds and oats. However, all wheat breads contain gluten, which people with celiac disease or gluten sensitivity should avoid. Some other options for those following a gluten-free diet include oopsie bread, cornbread, and almond flour bread.
Candy Bars: The Nutrient-Poor Disguised Dessert
Candy bars pack high amounts of added sugar, oils, and refined flour into a small package. Candy bars are also high in calories and low in nutrients. Many varieties of candy bars covered in chocolate contain around 200–300 calories, and extra-large bars may contain even more. If you are craving something sweet, consider opting for a snack- or fun-sized candy bar or a few squares of dark chocolate enjoyed alongside other nutritious snacks, like fresh fruit, nuts, yogurt parfait, homemade granola, or trail mix with minimal additives.
Some Fruit Juices: The Sneaky Sugar
Some fruit juices at the supermarket have very little in common with whole fruit. Some types can contain just as much sugar and calories as soda, if not more. Also, fruit juice usually contains no fiber and doesn’t require chewing. This means that a glass of orange juice won’t have the same effects on fullness as an orange, making it easy to consume large quantities quickly. Stick to whole fruit instead, or limit your fruit juice intake to around 4 ounces (118 milliliters) at a time of fruit juice without added sugar.
Pastries, Cookies, and Cakes: The Sweets that Sabotage Your Diet
Pastries, cookies, and cakes often contain calories and added sugar. These foods are also not very satisfying, meaning you may quickly become hungry after eating these high-calorie foods. Overeating sugar is also linked to obesity. If you’re trying to lose weight, try limiting the portion sizes of these foods and enjoy them from time to time as part of a balanced diet. Foods like dark chocolate, fruit, trail mix, or chia pudding can also help satisfy your sweet tooth instead. You can also try making your desserts using unrefined and nutrient-dense ingredients, such as nut butter, whole-grain flour, almond flour, and raw honey.
Some Types of Alcohol (Especially Beer): The Calorie-Heavy Beverage
Alcohol provides more calories than carbs and protein. However, the evidence for alcohol and weight gain is unclear. Drinking alcohol in moderation, or one drink Trusted Source or less per day for females and two drinks or less per day for males, seems okay and is linked to reduced weight gain. Heavy drinking, on the other hand, is associated with increased weight gain. The type of alcohol also matters. Beer can cause weight gain, but drinking wine in moderation may provide some health benefits.
Ice Cream: The Frozen Dessert that Packs a Caloric Punch
In addition to being high in calories, most types of ice cream are also loaded with added sugar. A small portion of ice cream is fine now and then, but the problem is that it’s easy to consume massive amounts in one sitting. Be sure to serve yourself a small portion of ice cream instead of eating straight from the container so you won’t overeat. Alternatively, consider making your frozen desserts using less sugar and more nutritious ingredients like full-fat yogurt and fruit or blending frozen bananas into an ice cream-like consistency.
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How Much Pizza Can You Eat on a Diet
Can You Eat Pizza on a Diet?
The thought of dieting and weight loss often feels like a one-way street with no stops for pizza, or any of your other favorite foods, for that matter. But the truth is, you can eat pizza while dieting, you just have to make mindful choices and practice portion control. The calorie content of pizza varies widely based on crust type, toppings, and portion size. For instance, a slice of cheese pizza with a thin crust contains approximately 255 calories, while a thick crust has about 346 calories. Adding toppings like pepperoni can increase the calorie count to around 386 calories per slice.
How to Eat Pizza on a Diet
If you want to enjoy pizza without hindering your weight loss goals, moderation is key. Experts recommend limiting consumption to one or two slices per meal, depending on the slice size and your daily caloric intake. Pairing pizza with a side salad can enhance satiety and nutritional balance.
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How to Make Pizza More Nutritious
1. Use DietAI for Counting Calories in the Pizza
DietAI changes the game to track calories in pizza. This AI-powered calorie counting app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the app that makes logging meals as simple as snapping a photo. Download today for 80% off!
2. Opt for Whole-Grain Crusts
Using whole-grain or whole-wheat flour for your pizza dough boosts fiber content, which helps digestion and promotes feelings of fullness.
3. Choose Lighter Cheeses
Combine part-skim mozzarella with flavorful cheeses like sharp provolone or naturally lower-fat Parmesan to reduce fat and calories without sacrificing taste.
4. Load Up on Vegetables
Incorporate a variety of vegetables such as bell peppers, mushrooms, spinach, and tomatoes. These add essential vitamins, minerals, and fiber, enhancing the nutritional profile of your pizza.
5. Mind Your Portions
Be mindful of portion sizes to manage calorie intake. Pairing your pizza with a side salad can help create a balanced meal.
6. Select Lean Proteins
Top your pizza with lean protein sources like grilled chicken or ground turkey. This adds protein while keeping saturated fat levels in check.
7. Use Fresh Herbs and Greens
After baking, garnish your pizza with fresh herbs or lightly dressed greens to enhance flavor and nutritional value.
Download DietAI Today for 80% Off!
Yes, you can eat pizza on a diet. Most people’s first reaction to hearing the word “diet” is to think of deprivation. This is understandable given the common perception that diets are meant to help you lose weight, which means eating less or eliminating your favorite foods. But the truth is, diets don’t have to be restrictive. They shouldn’t be. Restrictive diets that eliminate entire food groups or target specific foods can lead to nutrient deficiencies and ultimately make you gain weight instead of losing it. The best way to lose weight and keep it off is to eat a balanced, nutritious diet that you can maintain over time. That means you can (and should!) eat the foods you love, including pizza. You want to avoid the sudden overindulgence of pizza and other unhealthy foods. Instead, aim for moderation. If you’re a pizza lover, enjoy a slice or two as part of your balanced diet.
DietAI transforms calorie counting with our AI calorie counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods.
Whether you are trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
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