Pizza may not be a superfood, but it can still be a nutritious choice when you opt for lower-calorie toppings that offer vitamins, minerals, and protein. Here are some of the healthiest foods to add to your favorite pizza slice if you’re looking to boost its nutritional value.
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Spinach is a nutrient-dense, low-calorie leafy green that can be a great addition to pizza.
A 100-gram serving (just over a one-half cup) of cooked spinach contains:
- 3.57 milligrams of iron: This mineral helps your body transport oxygen through your bloodstream.
- 146 micrograms of folate: Also known as vitamin B9, folate is necessary for cell function.
- 136 milligrams of calcium: Calcium keeps tissue strong and provides structure for bones and teeth.
- 494 micrograms of vitamin K: A single cup of raw spinach contains more vitamin K than you need daily, supporting bone strength and proper blood clotting.
- 524 micrograms RAE of vitamin A: This vitamin supports the immune system, and also plays a role in maintaining heart, lung, and eye health.
Notably, spinach is even more nutritious when it’s eaten raw, rather than cooked. Toping pizza with raw spinach could be a good way to get some extra vitamin C in your diet.
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Bell peppers add natural sweetness and color—along with a generous boost of vitamin C—to your pizza.
Men need around 90 milligrams of vitamin C daily, while women need 75 milligrams. One serving (85 grams) of raw red, yellow, or orange bell peppers contains over 120 milligrams of vitamin C. However, cooking can disrupt those levels slightly, depending on the method.
Vitamin C supports your immune system and helps your body absorb iron from other foods.
Bell peppers also contain about 1 gram of fiber per standard serving, which can help promote digestive and heart health.
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Mushrooms have a firm, meat-like texture and savory flavor. This means they may be a good nutrient-dense swap for other pizza toppings such as pepperoni, which is higher in calories and saturated fat (the type of fat that may harm your heart health).
Mushrooms are a solid source of selenium, a mineral that protects cells from damage and supports thyroid function. Adults are encouraged to get 55 micrograms of selenium daily, and one serving (85 grams) of mushrooms contains around a quarter of that daily recommended value, depending on the type.
Some mushrooms are also grown under UV light so that they contain vitamin D, which supports bone health.
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Pepperoni and sausage are popular meat toppings for pizza. But you can create a protein-packed slice that’s more nutritious by avoiding processed and red meats.
For example, try making unique pizza flavors with:
- Shellfish such as shrimp
- Tofu
- Grilled chicken without the skin
- Lean cuts of meat, which have little visible fat or no more than 15% fat in ground meat
Protein-rich foods tend to be filling, so when you top your pizza with a lean protein, you’ll likely still find your slice satisfying. But you’ll also be limiting the amount of sodium and saturated fat you’re consuming as compared to processed or red meat. This can be beneficial for your heart health.
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For pizza toppings that pack a flavor punch without adding substantial calories, sugar, fat, or sodium, fresh herbs are a good option. Try herbs commonly used in Mediterranean or Italian cuisine, such as:
- Basil
- Garlic
- Oregano
- Parsley
- Rosemary
- Sage
- Thyme
Herbs also contain antioxidants and beneficial plant compounds that support immune function, help protect cells, and reduce inflammation.
If you’re using fresh herbs, it’s best to add them to your pizza right before you’re about to serve it. This helps preserve flavor.
A few small changes can turn a traditional pizza into a more balanced meal without losing out on flavor.
Adding mushrooms, spinach, bell peppers, herbs, and lean protein to your pizza can provide extra health benefits. You can also swap out one or multiple of your normal toppings in favor of one of these more nutrient-dense options.
Toppings aside, there are a few other modifications you can make to pizza to make it more nutritious:
- Choose a whole grain dough: A 2022 study found that eating pizzas made with whole grain dough was associated with a lower risk of type 2 diabetes. Whole grains tend to have more fiber than refined grains, so eating pizzas with a whole grain crust may also make you feel more full.
- Use cheese in moderation. Generally, cheese is considered beneficial for health, however, it can also be high in sodium and saturated fats. Consider filling some of the space on your pizza with vegetables instead, for a nutritious and flavorful swap. You can also use low-fat cheeses.
- Try a homemade sauce. Pre-made pizza sauce is considered an ultra-processed food, and can have significant amounts of salt and sodium. Making your own pizza sauce at home can allow you to control how much salt and sugar you add, which may be a healthier option.
