Patrick Oconnell
Pizza is often considered a junk food, but it can be made healthier. While some people believe that pizza is an unhealthy indulgence, it can provide a well-rounded meal, including carbohydrates, protein, and fat. The crust, cheese, and toppings contribute to the nutritional content of pizza. To make pizza healthier, one can opt for a thin crust, load up on vegetables, and choose low-fat cheeses. Even small changes, such as switching to fat-free cheese, can reduce the calorie count by about 10%. However, the taste and texture of fat-free cheese may be less desirable, and some consider it inauthentic. Ultimately, pizza can be a treat, and it's all about enjoying it in moderation.
| Characteristics | Values |
|---|---|
| Pizza without cheese | Less fattening |
| Pizza with cheese | Fattening |
| Fat-free cheese | Reduces calorie count by 10% |
| Fat-free cheese | 175 calories less than full-fat cheese |
| Fat-free cheese | Does not function like regular cheese |
| Fat-free cheese | Melts less easily |
| Fat-free cheese | Has a rubbery texture |
| Fat-free cheese | Taste is regarded as subpar |
| Pizza | Can be a healthy, well-rounded meal |
| Thin crust pizza | Has fewer calories and sodium |
| Thin crust pizza | Focus is on vegetables |
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What You'll Learn
Fat-free cheese: does it work on pizza?
Fat-free cheese is an option for those who want to reduce the calorie count of their pizza. However, it is important to note that the cheese doesn't function exactly like regular cheese. Scientists have struggled to get fat-free cheese to melt in the same way as full-fat cheese, and even when melted, it has a rubbery texture and is generally considered to taste worse.
A medium pizza from Domino's contains about 142 grams of cheese, which equates to approximately five servings of mozzarella cheese. Opting for fat-free cheese instead of regular cheese would save you about 175 calories for the entire pizza, or just under 90 calories per day if consumed over two days. However, this only reduces the overall calorie count of a medium pepperoni pizza by about 10%, as 60% of a pizza's calories come from the crust alone.
Some people who have tried fat-free cheese on their pizzas have compared the taste to wallpaper paste. If you are looking for a low-calorie alternative to regular cheese, other options include using a smaller quantity of full-fat cheese, using no cheese at all, or using a combination of full-fat and fat-free cheese. You could also try boosting the cheese flavor with a low-calorie tomato sauce or adding other toppings like meat, tofu, or high-protein vegetables.
Ultimately, the decision to use fat-free cheese on your pizza depends on your personal preferences and how important the calorie savings is to you. If you are already craving pizza, some people suggest just sticking to the full-fat cheese and enjoying your pizza without worrying too much about the calories.
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Calories in the crust
Pizza is a beloved food for many, but it is not typically considered a health food. When considering the healthiness of pizza, it's important to take into account the crust, cheese, and toppings. While cheese is a significant contributor to the overall calorie count of pizza, the crust also plays a role.
The calories in a pizza crust depend on several factors, including the type of crust, its thickness, and the ingredients used. A thin crust will generally have fewer calories than a thick crust. For example, one source states that a small slice of thin-crust pizza with cheese has 230 calories, while a small slice of thick-crust pizza with cheese has 312 calories. However, it's worth noting that these calorie counts are for pizzas with cheese, and a cheese-less pizza will have a lower calorie count.
A thin-crust pizza without cheese can have around 182-207 calories per slice. The breakdown of these calories includes carbohydrates, protein, and fat. A thin crust without cheese is moderately high in carbohydrates and fat, with some protein contributing to the overall calorie count.
To make a pizza crust healthier, one can consider using alternative ingredients. For example, a whole-grain crust provides more fiber than a regular crust. Additionally, vegetable-based crusts, such as those made from cauliflower, broccoli, or beet, can increase the nutritional value of the pizza. These alternative crusts can provide various nutrients while potentially lowering the calorie count.
In conclusion, while the crust of a pizza contributes to its overall calorie count, there are ways to make it healthier. Opting for a thin crust over a thick crust can reduce calories, and choosing alternative crusts made from whole grains or vegetables can boost the nutritional value of the pizza. However, it's important to remember that the toppings also play a significant role in the overall healthiness of the pizza.
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Pizza as a healthy meal
While pizza is often considered a junk food, it can be a nutritious and healthy meal. The key to making pizza a nutritious meal is to be mindful of its components and their quantities.
According to Amy Kimberlain, RD, a Miami-based dietitian and certified diabetes care and education specialist, pizza contains carbohydrates from the crust, protein from the cheese, and fat from the cheese and toppings. These are the components of what a meal would typically contain. Thus, pizza can be a healthy, well-rounded meal.
To make pizza a nutritious meal, one can opt for a thin crust, which helps reduce the total calories and sodium. Choosing a thin crust over a thick or stuffed crust ensures that the focus of the meal is on the vegetables or other healthy toppings rather than the bread. Vegetables are the MVPs of a pizza as they are of any meal. Eating a more plant-based diet is an all-around healthy way to eat. Studies have shown that people who eat mostly plant-based diets have lower odds of dying from cardiovascular-related issues.
When it comes to cheese, it is a good source of protein and calcium. However, it is important to be mindful of the quantity added as it contains saturated fat. One can opt for low-fat cheese options such as 2-percent or part-skim mozzarella or skim ricotta, which are lower in fat and calories than their whole-milk counterparts.
So, while pizza can be a healthy meal, it is important to make smart choices about the crust, cheese, and toppings to ensure it is nutritious and enjoyable.
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Nutritional tips for pizza
While pizza is often considered junk food, it can be made more nutritious and less calorific by making a few simple changes.
Firstly, thin crust is the way to go. By choosing a thin crust, you automatically reduce the calories and sodium content of your pizza, and you can focus more on the toppings. A thin crust with lots of veggies is a great way to eat a more plant-based meal, which is a healthier option.
When it comes to cheese, it's best to be mindful of the amount you add. Cheese provides protein and calcium but also contains saturated fat. Opting for a 2-percent or part-skim mozzarella, or skim ricotta, can reduce the fat content while still providing the same great taste. However, some believe that fat-free cheese doesn't quite function like regular cheese—it doesn't melt as well, and the texture and taste are not as good. If you do opt for fat-free cheese, you can save around 175 calories on a whole pizza, which isn't a huge difference.
Finally, be mindful of your toppings. Meats and extra sauces can add to the calorie count, so loading up on veggies is a great way to make your pizza healthier.
So, while pizza can be indulgent, it can also be a well-rounded, nutritious meal, providing energy and flavour.
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The best low-fat cheeses for pizza
Pizza is a delicious treat, but it can be a calorie-laden one! If you're looking to cut down on fat, one of the best ways is to opt for a low-fat cheese. The good news is that there are several options available to satisfy your pizza cravings without derailing your diet.
Firstly, let's talk about the type of cheese. While you may think that only full-fat cheeses deliver on taste, there are some lower-fat alternatives that can still provide a tasty pizza experience. One option is to use a strong-flavoured cheese, such as Parmesan, sharp Provolone, or Manchego. These cheeses have a more intense flavour, so you can use less and still get a cheesy punch. For example, one ounce of these cheeses contains around 110 calories, which is a reasonable amount for an 11" pizza.
Another strategy is to blend full-fat cheese with a fat-free variety. This can help reduce the overall fat content while still providing some of the flavour and texture of full-fat cheese. Some people have suggested using fat-free mozzarella, fat-free cheddar, or fat-free American cheese, although these may not be to everyone's taste.
If you're feeling adventurous, you could also try some non-traditional cheese alternatives. For example, Greek yoghurt, fat-free cottage cheese, or fat-free ricotta could add some creaminess to your pizza without the fat.
Finally, don't forget that you can also boost the cheesy flavour with other toppings. Try using a tomato sauce specifically designed for pizzas, such as a four-cheese variety, or a light Alfredo sauce.
So, while it may take some experimentation to find the perfect low-fat cheese for your pizza, it is possible to enjoy a tasty slice without all the fat. By using strong-flavoured cheeses, blending full-fat and fat-free varieties, or thinking outside the box with non-traditional alternatives, you can indulge in a delicious low-fat pizza.
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Frequently asked questions
Pizza is usually considered junk food, but it can be a nutritious and well-rounded meal. It can be made healthier by choosing a thin crust, which reduces calories and sodium, and focusing on vegetable toppings.
Removing cheese from pizza will reduce the overall calorie count and fat content. However, cheese provides protein and calcium, and the amount of calories saved by removing cheese is relatively small.
A slice of a small thin-crust pizza with cheese has 230 calories, while a slice of thick-crust pizza with cheese has 312 calories. Removing the cheese would reduce these counts by approximately 20 calories per slice.
Yes, instead of removing the cheese, you can opt for a lower-fat cheese such as 2-percent or part-skim mozzarella or skim ricotta. These options have similar nutritional benefits to whole-milk cheese but with fewer calories and less saturated fat.
