One large 30cm four seasons pizza (1 protein topping with 3 vegetable toppings and cheese)

Calories 1367kcal
Carbohydrate 140g
Protein 72g
Fat 61g
Saturated Fat 33g
Sodium 3067mg

= 4 unbalanced meals

Food Facts

  • A large pizza is equivalent to almost four high-fat meals without vegetables
  • Pizza bases are made from flour, a super-concentrated, refined form of carbohydrate. Thus one pizza provides the equivalent amount of starch of four meals.
  • The protein in pizza is usually high in fat, for example cheese, salami, spare rib meat, bacon, mince, chorizo or other sausage.
  • All the fat is found in the toppings. Choosing mostly vegetable toppings will therefore reduce the fat content. The high fat content of pizza is doubly detrimental to health as it is mostly in the saturated form.
  • The daily sodium recommendation is 2500mg. One large pizza provides more sodium than what is recommended per day.


Two slices of a large pizza with a large mixed salad and no dressing

Calories 362 kcal
Carbohydrate 40g
Protein 18g
Fat 15g
Saturated Fat 8g
Sodium 766mg

= 1 Balanced Meal

Optimising the smart choice

  • Two slices of pizza is the recommended serving size for women. This only provides the recommended carbohydrate, protein and fat for a healthy balanced meal, but not the vegetables. Adding a generous salad without any dressing or protein will complete the balanced meal. Order a large salad for two to share as a starter and then it will be easier to eat only two slices of pizza.
  • Take the remaining pizza home and have one slice as the starch for your next meal. Balance this meal with a generous salad that could even contain a little dressing and some protein topping.

Men’s Corner

Men should have no more than three slices of pizza, provided they also include the large mixed salad without added protein and use a fat-free dressing such as lemon juice or balsamic vinegar.