Of all the comfort foods men eat to fill their bellies, pizza is the undisputed favorite. Crispy crust, rosy red sauce, smooth cheese, and fatty meat combine to create a perfect combo to tantalize your taste buds. But the price of takeaway pizza these days — and that’s before you even have to tip — isn’t to everyone’s taste. And while pizza delivered by chains like Domino’s and Pizza Hut is undoubtedly delicious, it’s likely nutritionally questionable. Even if you count tomato sauce as a vegetable, it does little to offset the calories from fat. Enter the world of frozen pizza.
It’s a more wallet-friendly go-to option for many families who want to have pizza night. It’s estimated that more than 200 million people in the United States eat frozen pizza, so it’s no wonder there are plenty of options in the frozen food section of supermarkets. Frozen pizza is the ultimate quick dinner hack, but it’s not necessarily the healthiest solution. And it doesn’t have to be a total disaster nutritionally if you know what to look out for to keep calories, saturated fat, and sodium in check. Okay, so frozen pizza will never compete nutritionally with a kale salad, but there is a way to make Sub Zero pie a healthier meal option without ruining your diet goals: by carefully reading the nutrition facts label and ingredients list.
Understanding Frozen Pizza Nutrition Labels and Facts
calorie
Frozen pizzas can range in calories from moderate to energy bombs, so to be kind to your waistline, we recommend looking for half pizzas that are under 500 calories.
fat
Watch your fat intake. As fat increases, so does the calorie density of a frozen pie. Cheese and processed meats provide valuable protein, but if you eat too much, your fat count will skyrocket. A good rule of thumb is to choose pizza with 20 grams of fat or less per serving, and keep an eye on the saturated fat count as well.
Saturated fats
You don’t have to eliminate this fat from your diet, but it’s best not to eat too much of it, no matter what carnivores say. According to the American Heart Association, for long-lasting heart health, it’s recommended to limit your saturated fat intake to 13 grams or less per day. Like fast-food pies, Sub Zero pies also get a lot of saturated fat from ingredients like cheese and processed meats. Look for ones with 8 grams or less saturated fat per half pie.
sodium
It’s no surprise that frozen pizza brings a tsunami of sodium. A study of adults aged 49-79 years from 12 southeastern states published in JAMA Network Open in 2024 found that sodium intake above the recommended amount was associated with 10% of all cardiovascular disease deaths, 13% of all coronary heart disease deaths, and 30% of all heart failure deaths. Therefore, it’s important to be mindful of the amount of sodium you consume per serving of frozen pizza. If possible, try to choose one with 800 grams or less per serving. Pizzas with cured meats such as sausage and pepperoni are usually higher in sodium.
sugar
Pizza crust and tomato sauce can be sources of hidden sugar. Added sugar seems to be everywhere in our food supply. Look for frozen pizza with less than 3 grams of added sugar per serving.
protein
Finding a frozen pizza that’s high in protein can help you build muscle and keep you full: try to find a pizza with about 15 grams of protein per serving.
It’s nearly impossible to get the 30 grams of protein most fitness-conscious men aim for with every meal with just a moderate amount of frozen pizza. It’s fairly easy to up your protein intake in a healthy way with a smattering of grilled chicken, slices of lean steak, and canned fish (smoked mussels are especially good on pizza). For plant-based protein, try beans or thick slices of cooked tempeh.
crust
While most pizza dough defaults to less nutritious refined white flour, there are some brands that stock healthier dough options. For example, you can find dough made from whole wheat flour, chickpeas, and of course cauliflower, all of which automatically increase your fiber and nutrient intake and decrease your intake of refined carbohydrates. But let’s be honest, finding a pizza made with whole wheat dough is unfortunately not that easy.
Serving
Pay particular attention to the serving size listed on the packaging. Some brands list nutritional values at serving sizes that are unrealistic for a hungry man. Honestly, who would eat only a quarter of a frozen pizza? Realistically, most people eat at least half a frozen pizza, so the nutritional values should be adjusted to reflect this. (Note: For most of the frozen pizzas listed below, the nutritional values are calculated for half a pizza.)
vegetables
Most of us struggle to get enough of these nutritious veggies each day, so finding a pizza with veggies like peppers, spinach, and mushrooms can help you get the nutrients you need to boost your health. But be wary of frozen pies that advertise their veggie content but actually contain very little. Of course, you can also help yourself by topping pre-cooked frozen pizza with additional veggies, such as sautéing a frozen veggie mix on top.
Nutritionists reveal the 9 healthiest frozen pizzas
Can’t get the pizza delivery guy to come soon? When you want pizza fast, soggy, nutritionally unpalatable frozen pizzas are no longer your only option. These healthy and delicious frozen pies are the perfect satisfying meal and are definitely worth shouting about! Throw away that delivery pamphlet.
365 Frozen Thin Mediterranean Style
If you shop at Whole Foods, this is one of the better frozen pizza options. Black olives replace greasy pepperoni and add a meaty texture and salty flavor, along with spinach and creamy feta cheese, a classic Greek combination that almost always wins. Just be aware that it’s high in sodium, so try to limit it with other meals.
Per serving (1/2 pizza): 480 calories, 19.5 g protein, 20 g fat (9 g saturated fat), 57 g carbohydrates (4.5 g fiber, 4 g added sugars), 1,240 mg sodium
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DiGiorno Thin Margherita Pizza
Frozen pizza giant DiGiorno certainly has a lot of nutritionally questionable pizzas packed with saturated fat, sodium, and calories (croissant crust pizza, really?), but this thin crust pizza is free of freezer burn flavor and is one of the company’s better pizzas.
Per serving (1/3 pizza): 333 calories, 15 g protein, 13 g fat (7 g saturated fat), 30 g carbohydrates (3 g fiber, 1 g added sugars), 570 mg sodium
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Banza roasted vegetables
The chickpea-based crust gives this pizza a good amount of fiber and extra protein without making it taste too beany on pizza night, the three types of cheese add a tasty kick, and a lovely assortment of colorful veggies provides plenty of needed nutrition.
Per serving (half a pizza): 400 calories, 16 g protein, 17 g fat (8 g saturated fat), 46 g carbohydrates (6 g fiber, 0 g added sugars), 630 mg sodium
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Amy’s Margherita
Amy’s Kitchen makes several frozen pizzas using organic ingredients, but this thin crust pizza is a nutritional winner. Taste-wise, it’s pretty close to the Margherita you’d expect from an Italian restaurant.
Per serving (1/2 pizza): 420 calories, 15 g protein, 19 g fat (6 g saturated fat), 47 g carbohydrates (3 g fiber, 3 g added sugars), 795 mg sodium
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Newman’s Own Harvest Vegetables
Although this pizza is higher in sodium than you’d expect, it’s garnished with colorful veggies to keep the calories down and promote health, and it’s loaded with savory tomatoes, so it tastes like it came straight out of the pizzeria.
Per serving (1/2 pizza): 405 calories, 16.5 g protein, 15 g fat (7 g saturated fat), 51 g carbohydrates (1.5 g fiber, 1.5 g added sugars), 900 mg sodium
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Alex’s Amazing Sourdough Mushrooms
Authentic sourdough makes a healthier and tastier base, lots of mushrooms add extra umami flavour and you’ll be amazed by the protein and fibre content.
Per serving (1/2 pizza): 425 calories, 18 g protein, 15 g fat (7.5 g saturated fat), 54 g carbohydrates (7.5 g fiber, 0 g added sugars), 725 mg sodium
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Calipower Buffalo Style Chicken
Heck, these guys have managed to transform cauliflower into a deliciously crispy pizza crust. The result is a frozen pizza that’s low in calories and carbs, and has less saturated fat than most other pizzas in supermarket freezers. And when you eat those chunks of chicken smothered in buffalo sauce, you’ll never miss the pepperoni.
Per serving (1/2 pizza): 380 calories, 13 g protein, 16 g fat (3.5 g saturated fat), 45 g carbohydrates (2 g fiber, 1 g added sugars), 630 mg sodium
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American Flatbread Vegan Farmer’s Tomato Pie
With a strong tomato flavor, this plant-based pie is perfect for anyone watching calories and fat (surprisingly, most commercial vegan frozen pizzas are not). It’s low in protein, so consider ways to get more muscle-building macronutrients into your diet, like a sprinkling of smoked tofu.
Per serving (1/2 pizza): 240 calories, 6 g protein, 8 g fat (1 g saturated fat), 46 g carbohydrates (3 g fiber, 0 g added sugars), 450 mg sodium
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Genio della Broccoli Rabe
It’s hard to believe that this is a frozen pizza with such a fresh taste and soft, crispy crust. This next-generation frozen pizza was created by the chef of the famous Una Pizza Napletana in New York. The pizza is made with plenty of broccoli rabe and buffalo mozzarella cheese, the king of pizza cheeses.
Per serving (1/2 pizza): 480 calories, 17 g protein, 23 g fat (8 g saturated fat), 51 g carbohydrates (3 g fiber, 0 g added sugars), 915 mg sodium
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