White pizza, which is made without tomato sauce, is often touted as a lower calorie option compared to traditional red pizza. But is this really true? As a nutrition-focused SEO writer, I decided to dig into the data and research to find out if white pizza actually contains fewer calories than red pizza. In this 5000 word article, I will analyze the calories in various white and red pizza recipes, examine the specific ingredients that impact overall calories, and determine whether white pizza is really the best option for cutting calories.
What is white pizza?
White pizza is a style of pizza made without tomato sauce. Instead of a red tomato sauce base, white pizzas are typically topped with olive oil, garlic, ricotta or mozzarella cheese, vegetables, and seasonings like basil and oregano. Some key characteristics of white pizza include:
- No tomato sauce – Tomato sauce is omitted, allowing other ingredients to shine.
- Olive oil base – The crust is often brushed or drizzled with olive oil instead of tomato sauce.
- Ricotta cheese – Ricotta cheese provides creamy texture and mild flavor.
- Vegetable toppings – White pizzas highlight vegetables like spinach, broccoli, mushrooms, etc.
- Herb flavors – Basil, oregano, garlic and other herbs season white pizzas.
- Thinner crust – Many white pizza recipes use a thin, crispy crust.
While there are many variations, a classic white pizza is made with a crispy thin crust, olive oil, ricotta and mozzarella cheeses, garlic, basil and shredded parmesan on top. The omission of tomato sauce allows the other flavors to take center stage.
Common types of white pizza
There are many different regional and gourmet variations of white pizza. Here are some of the most popular types:
Classic white pizza
As described above, the classic version includes olive oil, garlic, ricotta, mozzarella, basil and Parmesan. This shows off the simple but delicious flavors of the crust and cheese.
White pizza with vegetables
Many white pizzas spotlight seasonal vegetables like spinach, broccoli, mushrooms, onions, peppers, tomatoes, artichokes and more. These vegetable-laden pies pack more nutrients.
White clam pizza
Hailing from New Haven, CT, white clam pizza features freshly shucked clams, olive oil, garlic, parsley and grated Parmesan on a charred thin crust. The briny clams pair perfectly with the crisp crust.
White pizza with chicken
Sliced grilled chicken makes a satisfying addition to white pizza. Other toppings like onions, peppers and barbecue sauce complement the chicken.
White pizza with prosciutto and figs
This gourmet white pizza combines thin slices of prosciutto ham, sweet figs, mozzarella and Parmesan. The salty and sweet flavors balance beautifully.
Pesto white pizza
Basil pesto sauce stands in for tomato sauce on pesto white pizza. Alongside the pesto, mozzarella, tomatoes, pine nuts and Parmesan add layers of flavor.
Nutritional profile of white pizza ingredients
To understand how the calories in white pizza compare to red pizza, we need to examine the nutritional profile of the main ingredients:
Cheese
Cheese is the primary source of fat and calories on most pizzas. Part-skim ricotta and mozzarella, two popular white pizza cheeses, contain approximately:
- Ricotta: 174 calories and 14g fat per 1/2 cup part-skim
- Mozzarella: 85 calories and 6g fat per 1 oz part-skim
Compare this to cheddar cheese on a veggie red pizza, which has 114 calories and 9g fat per 1 oz shredded. The white pizza cheeses are moderately higher in calories.
Olive oil
While red pizza gets its fat and calories primarily from cheese, the olive oil on white pizza also contributes significant calories: about 120 calories and 14g fat per tablespoon. Drizzling just 2-3 tbsp can add 240-360 calories.
Protein toppings
Protein additions like chicken, shrimp and prosciutto bring extra calories to white pizzas. For example, 2 oz cooked chicken breast has approximately 110 calories.
Vegetable toppings
Fresh veggies like spinach, mushrooms and onions add volume, nutrients and fiber without piling on calories. For example, 1/2 cup mushrooms has just 15 calories.
Herbs
Fresh basil, garlic, oregano and parsley give white pizza flavor without added calories or fat.
So in comparing white and red pizza ingredients, the cheeses, olive oil and protein toppings contribute significant calories to white pizzas.
Calories in popular white pizza recipes
To get an idea of actual calorie counts, let’s analyze the nutrition stats for some top-rated white pizza recipes.
Skinny White Pizza (246 calories per serving)
- Part-skim ricotta and mozzarella cheese
- Sliced mushrooms, onions and tomatoes
- Chopped fresh basil
- Light olive oil drizzle
This vegetable-packed skinny white pizza provides a light meal at just 246 calories per serving. The veggies and moderate olive oil keep calories down.
White Pizza with Clams (316 calories per serving)
- Clams
- Olive oil
- Parsley
- Minced garlic
- Grated Parmesan
Clams bump up the calories slightly to 316 per serving. But this white clam pizza still provides a reasonably light main course option.
Chicken Bacon Ranch White Pizza (417 calories per serving)
- Shredded chicken
- Bacon
- Ranch dressing
- Mozzarella cheese
With chicken, bacon and full-fat ranch, this white pizza weighs in at 417 calories per serving. The extra protein adds considerable calories.
Classic White Pizza (448 calories per serving)
- Olive oil
- Garlic
- Ricotta
- Mozzarella
- Parmesan
The classic white pizza made with full-fat cheese and a healthy drizzle of olive oil has 448 calories per serving. Very reasonable for a satisfying pizza dinner.
Gourmet Fig and Prosciutto White Pizza (510 calories per serving)
- Prosciutto
- Figs
- Mozzarella
- Goat cheese
- Olive oil
- Balsamic glaze
The salty prosciutto and sweet figs make this white pizza a gourmet delight, but also increase the calorie count to 510 calories per serving. The extra virgin olive oil and full-fat cheeses round it out.
So in comparing these popular recipes, we see a wide range in calorie counts for different white pizzas, from 246 calories on the lighter end up to 510 calories for a more loaded gourmet pizza. The ingredients and toppings have a major impact.
Calories in popular red pizza recipes
Now let’s compare these white pizza nutrition numbers to some favorite traditional red pizza recipes:
Plain Cheese Pizza (320 calories per serving)
- Pizza sauce
- Mozzarella cheese
A basic cheese pizza with pizza sauce and mozzarella clocks in at 320 calories per slice. Very comparable to a classic white pizza.
Pepperoni Pizza (370 calories per serving)
- Pizza sauce
- Mozzarella
- Pepperoni
Adding salty, fatty pepperoni bumps this red pizza up to 370 calories per slice.
Supreme Pizza (408 calories per serving)
- Pizza sauce
- Mozzarella
- Pepperoni
- Onions
- Green peppers
- Mushrooms
The classic supreme pizza with a layer of veggies averages about 408 calories per serving.
Meat Lovers Pizza (480 calories per serving)
- Pizza sauce
- Mozzarella
- Pepperoni
- Sausage
- Bacon
- Ham
A meat lovers pizza with multiple types of fatty meats weighs in at a hefty 480 calories per slice.
Hawaiian Pizza (515 calories per serving)
- Pizza sauce
- Mozzarella
- Ham
- Pineapple
The combination of ham and pineapple gives Hawaiian pizza 515 calories per serving.
Across the board, these popular red pizza recipes provide between 320-515 calories per serving. This is quite aligned with the calorie range we saw for white pizzas.
Comparing calories in white and red pizzas
In reviewing the nutrition numbers for a variety of homemade white and red pizza recipes, the calorie counts are largely comparable:
- Lighter veggie white pizzas = 246 to 448 calories per serving
- Meat or gourmet white pizzas = 317 to 510 calories per serving
- Basic red pizzas = 320 to 408 calories per serving
- Meat or gourmet red pizzas = 370 to 515 calories per serving
While ingredients vary, both styles provide a wide calorie range depending on the toppings and ingredients used. Some key observations:
- Red pizzas rely on cheese as the main source of fat and calories.
- White pizzas get significant calories from olive oil in addition to cheese.
- Meats, seafood and premium ingredients increase calories in both white and red pizzas.
- Veggie-based pizzas tend to be lower in calories for both styles.
Overall, the numbers indicate that white pizza and red pizza can both span from lower to higher calorie options depending on how they are made. The specifics of the ingredients and toppings, more than the color of the sauce, determine the number of calories.
Strategies to cut calories in white or red pizza
If you are looking to cut calories with pizza, these evidence-based tips can help:
Load up on veggies
Choosing vegetable toppings like mushrooms, onions, peppers, spinach and tomatoes boosts nutrients while minimizing calories.
Limit high-fat meats and cheeses
Lay off ingredients like pepperoni, sausage, bacon and extra cheese, which can pack on the calories.
Ask for light sauce and cheese
Request light olive oil drizzle on white pizza and light cheese portions on any pizza to trim fat and calories.
Opt for thin crust
Thin, crisp crusts are lower in carbs and calories than thick, doughy crusts for both white and red pizzas.
Go for smaller portions
Stick to a single slice or choose a personal pizza instead of a whole extra large pie.
Avoid leftovers and late night cravings
Leftover pizza leads to overeating calories. Skip the late night pizza cravings after dinner.
Following these tips allows you to enjoy pizza while still minding your calorie intake.
Healthiest options for lower calorie pizza
If you are really aiming to cut calories with pizza, these are the healthiest options:
Cauliflower crust pizza
Using thinly sliced, baked cauliflower instead of dough slashes carbs and calories. Load it up with veggies and just part-skim mozzarella for a light meal.
Portobello mushroom pizza
Swap out the dough for a hearty portobello mushroom cap in place of the crust. Top with tomato sauce and mozzarella for a vegetarian feast.
Barbecue chicken pizza
Choose thin crust and pile on the lean grilled chicken breast, onions, cilantro and just a light drizzle of barbecue sauce.
Greek white pizza
A white pizza with spinach, tomatoes, artichokes, chicken and just a little feta is a tasty, Mediterranean-inspired treat.
Margherita pizza
Fresh mozzarella, ripe tomatoes and fragrant basil atop a thin olive-oil brushed crust makes for an elegant low-cal pizza.
So if you want to maximize nutrition and minimize calories, these creative, veggie-loaded pizzas are your best options.
The bottom line
At the end of the day, the color of the sauce does not dictate the calories in pizza. Both white and red pizzas can range from lighter to heavier depending on the cheeses, meats, veggies and portion sizes used. Gourmet versions or large portions of either style can pack a caloric punch. Sticking with veggie toppings, reasonable portions and thin crust is your best bet for reducing calories with white or red pizza varieties. While pizza does tend to be higher in calories, fat, carbs and sodium compared to other meals, it can be worked into a healthy diet when enjoyed in moderation alongside other whole, nutritious foods. Armed with the facts, you can now enjoy your favorite pizza while keeping your calorie goals on track.
