5 Healthy Pizza Toppings for a More Nutritious Slice

Pizza may not be a superfood, but it can still be a nutritious choice when you opt for low-calorie toppings that contain vitamins, minerals and protein. Here are some of the healthiest foods to add to your favorite slice of pizza if you want to increase its nutritional value.

Spinach is a nutrient-dense, low-calorie green leaf that can be a great addition to pizza.

A 100 gram serving (a little over half a cup) of cooked spinach contains:

• 3.57 milligrams of iron: This mineral helps your body carry oxygen into your bloodstream.
• 146 micrograms of folate: Also known as vitamin B9, folate is necessary for cells to function.
• 136 milligrams of calcium: Calcium keeps tissues strong and structures bones and teeth.
• 494 micrograms of vitamin K: Just one cup of raw spinach contains more vitamin K than you need daily, which promotes strong bones and good 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 eaten raw rather than cooked. Topping a pizza with raw spinach could be a good way to get extra vitamin C into your diet.

Peppers add natural sweetness and color, as well as a generous boost of vitamin C, to your pizza.

Men need about 90 milligrams of vitamin C per day, while women need 75 milligrams. One serving (85 grams) of raw red, yellow, or orange peppers contains more than 120 milligrams of vitamin C. However, cooking can slightly disrupt these levels, depending on the method used.

Vitamin C supports your immune system and helps your body absorb iron from other foods.

Peppers also contain about 1 gram of fiber per standard serving, which may help support digestive and heart health.

Mushrooms have a firm, meat-like texture and savory flavor. This means they can be a good nutrient-rich replacement for other pizza toppings such as pepperoni, which is higher in calories and saturated fat (the type of fat that can 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 consume 55 micrograms of selenium per day, and one serving (85 grams) of mushrooms contains about a quarter of this recommended daily value, depending on the type.

Some mushrooms are also grown under UV light to contain vitamin D, which supports bone health.

Pepperoni and sausage are popular meat toppings for pizza. But you can create a protein-rich, more nutritious slice by avoiding processed and red meats.

For example, try creating unique pizza flavors with:

• Shellfish like shrimp
• Tofu
• Grilled skinless chicken
• Lean cuts of meat, which contain little visible fat or no more than 15% fat in the ground meat

Foods high in protein 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 limit the amount of sodium and saturated fat you eat compared to processed or red meat. This can benefit your heart health.

For pizza toppings that pack a punch without adding 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
• Wise
• Thyme

Herbs also contain antioxidants and beneficial plant compounds that support immune function, help protect cells and reduce inflammation.

If you are using fresh herbs, it is best to add them to your pizza just before serving it. This helps preserve flavor.

A few small changes can transform a traditional pizza into a more balanced meal without losing flavor.

Adding mushrooms, spinach, peppers, herbs and lean proteins to your pizza can provide additional health benefits. You can also replace one or more of your usual toppings with one of these more nutrient-dense options.

Besides the toppings, you can make a few other changes to the pizza to make it more nutritious:

• Choose a whole grain dough: A 2022 study found that eating pizza made from whole grain dough was associated with a lower risk of type 2 diabetes. Whole grains tend to contain more fiber than refined grains, so eating pizza with a whole grain crust can also make you feel full.
• Use cheese in moderation. Generally, cheese is considered beneficial for health, but it can also be high in sodium and saturated fat. Instead, consider filling some of the space on your pizza with vegetables, for a nutritious and flavorful swap. You can also use low-fat cheeses.
• Try a homemade sauce. Prepared pizza sauce is considered an ultra-processed food and may contain significant amounts of salt and sodium. Making your own pizza sauce at home can allow you to control the amount of salt and sugar you add, which can be a healthier option.