Andy Montoya
Pizza is a nutritious food that contributes significantly to one's daily diet. A typical 13-inch cheese and meat pizza provides almost a third of the daily recommended allowance for protein, vitamins, and minerals. But does a cheese pizza contain iron? The answer is yes. While the iron content varies across brands, a slice of cheese pizza generally contains around 18-25% of the daily recommended allowance of iron. For example, a slice of Pizza Hut's 14 Cheese Pizza with a Thin 'N Crispy Crust contains 2.52mg of iron, which is 18% of the RDA. Similarly, a slice of a school lunch pizza with a cheese topping and a thick crust provides 2.53mg of iron, also amounting to 18% of the RDA.
Is there iron in cheese pizza?
| Characteristics | Values |
|---|---|
| Iron in cheese pizza | Yes |
| Iron content in 100g of cheese pizza | 0.51 mg to 2.62 mg |
| Percentage of the recommended daily allowance (RDA) of iron in cheese pizza | 4% to 19% |
| Calories in 1/4 of a 13-inch cheese pizza | 340 |
| Calories in 1 slice of cheese pizza | 120 |
| Macronutrient breakdown of cheese pizza | 50-55% carbs, 30-32% fat, 15-18% protein |
| Protein content of pizza | 10-14% |
| Fat content of pizza | Rarely exceeds 10% |
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What You'll Learn
Nutritional value of cheese pizza
Pizza is a nutritious food that can be made even healthier with a few adjustments to its ingredients. While it is often maligned for its high caloric and sodium content, these can be addressed by reducing the amount of salt in the dough and choosing toppings that are lower in sodium.
A typical 13-inch cheese pizza contains about 340 calories per quarter, providing almost a third of the daily recommended allowance for protein. It is also a good source of polyunsaturated fat, with only modest cholesterol contributions from the cheese. The fat content of pizza rarely exceeds 10%, which is significantly lower than other foods like steak, which has upwards of 20% fat.
In addition to protein, a quarter of a 13-inch cheese and meat pizza provides 12-15% of the daily recommended allowance for vitamin A, 30-45% for thiamin, 25-30% for riboflavin, 20-30% for niacin, 40-50% for calcium, and 18-25% for iron. The iron content of pizza can be further enhanced by using poultry and seafood products as toppings, which are also considered healthier choices compared to regular toppings.
The cheese on a pizza contributes to both its sodium and cholesterol content. This can be improved by using an engineered cheese product made with cholesterol-free vegetable oil and reduced sodium content. By making conscious choices about the dough, cheese, and toppings, pizza can be a nutritious and convenient food that contributes positively to one's daily diet.
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Caloric content of cheese pizza
The caloric content of cheese pizza is dependent on several factors, including crust density, toppings, cooking method, ingredients, and level of processing. The calorie count per slice of pizza generally ranges from 188 to 340 calories.
Cheese is a major contributor to the calorie content of pizza. The fats in pizza come primarily from the cheese, which is typically cheddar or mozzarella, both of which are high in saturated fat and salt. The protein content, which is also largely derived from the cheese, usually falls between 10% and 14%. Each slice of pizza contains around 12 grams of protein.
The type of crust also impacts the caloric content of a pizza. A whole wheat, whole grain, or cauliflower crust can be a healthier option compared to a regular crust. Additionally, the size of the pizza and the portion consumed will affect the overall calorie intake. For example, a quarter of a 13-inch cheese pizza (equivalent to two slices) contains approximately 340 calories.
Toppings can significantly influence the calorie count of a cheese pizza. While vegetables can add valuable nutrients and help reduce calories, fatty meats and extra cheese will increase the calorie content. High-calorie toppings such as pepperoni, sausage, and Alfredo sauce should be consumed in moderation if one is concerned about calorie intake.
Overall, pizza can be part of a balanced meal plan. It provides protein, calcium, and other essential nutrients. However, it is important to be mindful of portion sizes and the specific ingredients used to manage calorie intake effectively.
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Sodium content of cheese pizza
Pizza is considered a high-sodium food due to its combination of processed meats, cheeses, salty sauces, and crust. The sodium content of a pizza slice can vary depending on the size of the slice, the type of crust, the toppings, and the recipe used. On average, a typical slice of plain cheese pizza from a chain restaurant or a frozen pizza contains between 600 and 1200 milligrams of sodium. This number can increase if the pizza has additional toppings like salty meats or extra cheese.
The sodium content of pizza can be reduced by using low-sodium ingredients, such as low-sodium pizza sauce, low-sodium mozzarella cheese, and avoiding high-salt toppings like olives and processed meats. The dough can also be formulated with not more than 1.5% salt based on the weight of the flour. Additionally, using poultry and seafood products as toppings can be a healthier choice compared to regular pizza toppings.
The choice of cheese significantly impacts the total salt content of the pizza. For example, mozzarella-flavoured non-dairy products can have high sodium content, with 920mg per 100g. Similarly, the sodium content of mozzarella cheeses can vary drastically, with the highest containing up to 11 times as much salt as the lowest. The Public Health authority in the UK has set a maximum sodium target for mozzarella used for pizza toppings at 540mg of sodium per 100g.
Pizza sauce is another variable ingredient that contributes to the salt content of a pizza. While some tomato-based sauces have low salt content, others can have much higher levels. According to Public Health England 2024 salt targets and WHO 2025 sodium benchmarks, tomato-based pizza sauces should not exceed 330mg of sodium per 100g. However, some pizza sauces on the market exceed these benchmarks.
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Cholesterol content of cheese pizza
While pizza is a nutritious food, contributing significantly to one's daily diet of protein, vitamins, and minerals, it can be high or low in cholesterol based on how it's prepared. The cholesterol content of a pizza depends on its ingredients, with animal-based products like meat toppings and cheese contributing to higher cholesterol levels.
Cheese, in particular, is a contributor of cholesterol, and the more of these animal-based ingredients a pizza contains, the higher its cholesterol content will be. A single slice of regular-crust cheese pizza has 18 grams of cholesterol, according to the USDA's National Nutrient Database. This is without any toppings, and the cholesterol content rises with the addition of toppings like pepperoni, which contains more cholesterol per gram than other meat toppings such as ham.
To lower the cholesterol content of a pizza, one can reduce the amount of cheese used or opt for a 'light' cheese option. Plant-based pizzas are also a good choice as plants do not contain cholesterol, although they may still contain sources of saturated fat, such as vegan cheese. Another way to reduce cholesterol is to swap meat toppings for vegetables, which not only lowers cholesterol but also increases the fibre content of the pizza.
It is important to note that the impact of dietary cholesterol on blood cholesterol levels is debated, with some studies finding no correlation between the two. However, consuming high levels of dietary cholesterol is generally linked to increased total cholesterol and LDL ("bad") cholesterol, which can lead to a higher risk of cardiovascular disease.
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Iron content of cheese pizza
While pizza is often maligned for its high caloric and sodium content, it remains a nutritious food. A typical 13-inch cheese and meat pizza provides almost 1/3 of the daily recommended allowance for protein, vitamins, and minerals, including iron.
The iron content of pizza varies depending on the type of pizza, crust thickness, and toppings. According to Diet and Fitness Today, the lowest amount of iron in 100g of pizza is found in Papa John's 14" Cheese Pizza with a thin crust, which contains 0.51 mg of iron, or 4% of the recommended daily allowance (RDA). In contrast, the highest amount of iron in 100g of pizza on the list is found in Pepperidge Farm's Goldfish Baked Snack Crackers in the Pizza flavor, which contain 4.87 mg of iron or 35% RDA.
Other sources provide different estimates for the iron content of cheese pizza. Eat This Much reports that a small 10" cheese pizza from Papa John's contains 180 calories and a macronutrient breakdown of 55% carbs, 30% fat, and 15% protein, but it does not specify the amount of iron. Similarly, a mini cheese pizza from Claim Jumper's Happy Hour Menu contains 120 calories per slice, with a macronutrient breakdown of 50% carbs, 32% fat, and 18% protein, but again, the exact iron content is not provided.
While these sources do not give a direct measure of the iron content in cheese pizza, it is safe to assume that it contributes to the overall iron intake, especially when considering the recommended daily allowance and portion sizes. Overall, pizza can be a good source of iron and other essential nutrients, contributing to a well-balanced diet.
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Frequently asked questions
Yes, there is iron in cheese pizza. The amount of iron varies depending on the type of pizza and the crust. For example, a slice of Pizza Hut 14" Cheese Pizza with a thin and crispy crust contains 2.52mg of iron, which is 18% of the recommended daily allowance (RDA).
The amount of iron in a slice of cheese pizza can vary from 0.51 mg to 2.62 mg, depending on the brand and the type of crust.
A slice of cheese pizza typically provides between 4% to 19% of the recommended daily iron intake.
Yes, cheese pizza also contains protein, fat, carbohydrates, and calories. The macronutrient breakdown of a slice of cheese pizza is typically around 50-55% carbohydrates, 30-32% fat, and 15-18% protein.
