Pizza is one of the most popular foods in America, with about 13% of the population eating it on any given day. With its doughy crust, tangy tomato sauce, gooey cheese and plethora of tasty toppings, it’s easy to see why so many people love pizza. One of the most popular pizza chains in the U.S. is Papa Johns, known for its fresh ingredients and great tasting pizzas.
One of Papa Johns’ signature pizzas is the pepperoni pizza. Pepperoni is the most popular pizza topping, so it’s no surprise it’s one of the go-to options on the Papa Johns menu. But with its dough, cheese, pepperoni and sauce, just how many calories are in a pepperoni pizza from Papa Johns?
Nutrition Information for a Medium Papa Johns Pepperoni Pizza
According to the Papa Johns website, a medium 12″ pepperoni pizza contains the following nutrition information:
- Calories: 2,070
- Total Fat: 90g
- Saturated Fat: 32g
- Trans Fat: 0g
- Cholesterol: 125mg
- Sodium: 3,930mg
- Total Carbohydrates: 243g
- Dietary Fiber: 12g
- Sugars: 16g
- Protein: 88g
So a medium 12″ pepperoni pizza from Papa Johns contains 2,070 calories.
To put this in perspective, the recommended daily calorie intake for an average adult is around 2,000 calories. So this one medium pizza contains more calories than most people should eat in an entire day!
Calories in Each Ingredient
To better understand where all these calories are coming from, let’s break down the calorie count of each ingredient in a Papa Johns medium pepperoni pizza:
Dough
The original dough used for Papa Johns pizza crust contains:
- Calories: 110 per 1/8 of the pizza crust
- Carbs: 15g
- Fat: 1.5g
- Protein: 4g
Since there are 8 slices in a medium pizza, the dough contributes 880 calories total.
Pizza Sauce
Papa Johns uses a tomato basil pizza sauce on their pies. Per 2 tablespoons, the sauce contains:
- Calories: 15
- Carbs: 3g
- Fat: 0g
- Protein: 1g
Each medium pizza contains around 1/2 cup of sauce spread over the whole pie. 1/2 cup equates to around 8 tablespoons of sauce, so the total calories for the sauce is around 120.
Cheese
Papa Johns uses a blend of mozzarella and provolone cheese. Here are the nutrition facts for 2 ounces of the cheese blend:
- Calories: 180
- Carbs: 2g
- Fat: 14g
- Protein: 14g
Each medium pizza is topped with around 16 ounces of cheese. So for the whole pizza, the cheese adds 1,440 calories.
Pepperoni
Pepperoni is high in fat, which is what gives it its delicious, greasy flavor. Here are the nutrition facts for 2 ounces of pepperoni:
- Calories: 230
- Carbs: 2g
- Fat: 18g
- Protein: 14g
With around 4 ounces of pepperoni on a medium pizza, the pepperoni adds 460 calories to the pie.
Totals
Adding up the calories from each ingredient gives us:
- Dough: 880 calories
- Sauce: 120 calories
- Cheese: 1,440 calories
- Pepperoni: 460 calories
- Total Calories: 2,900 calories
According to Papa Johns’ stated nutrition information, there are 2,070 calories in a medium pepperoni pizza. Our calculations added up to a higher number. Most likely, some of the ingredients are slightly different than our estimates or may be used in smaller quantities. Regardless, this breakdown demonstrates where the majority of calories are coming from in this pizza – primarily the dough and cheese.
Daily Calorie Needs
To put the 2,070 calories into context, let’s look at recommended daily calorie intakes:
- Sedentary women: 1,600 – 2,000 calories
- Sedentary men: 2,000 – 2,400 calories
- Moderately active women: 2,000 – 2,200 calories
- Moderately active men: 2,400 – 2,800 calories
- Active women: 2,400 calories
- Active men: 3,000 calories
As you can see, most people should not consume more than 2,000-2,400 calories per day. Professional athletes and highly active people may need up to 3,000 calories.
So at 2,070 calories, one medium Papa Johns pepperoni pizza exceeds the recommended daily calorie intake for most moderately active women and many sedentary adults.
Consuming excess calories over time can lead to weight gain and associated health risks like diabetes and heart disease. From a calorie perspective, this pizza is best shared by multiple people in one sitting.
Ways to Make This Pizza Healthier
While the pepperoni pizza is high in calories, that doesn’t mean you have to avoid it. Here are some tips for making this tasty pizza a bit healthier:
- Order a small or medium size instead of a large
- Load up on veggie toppings like mushrooms, onions, peppers or spinach instead of extra meat
- Ask for light cheese or half the normal amount
- Opt for thin crust instead of pan or deep dish
- Eat just 1-2 slices instead of consuming the whole pie
- Pair it with a large salad with low-calorie dressing
- Split the pizza with a friend or family member
You can also create a lower calorie pizza at home by making your own thin crust dough, using less cheese and choosing vegetable toppings.
While pizza is high in calories, fat and carbs, it can be part of a healthy diet in moderation by customizing toppings, controlling portions, and balancing with other nutritious foods.
Health Benefits of Pizza Ingredients
While the calorie count may seem alarmingly high, pizza does provide some health benefits, primarily from its main ingredients. Here are some of the nutrients found in a medium Papa Johns pepperoni pizza:
Tomato Sauce
Tomatoes are the base of pizza sauce. Tomatoes provide:
- Vitamin C – 28% DV
- Vitamin A – 5% DV
- Vitamin K – 12% DV
- Potassium – 11% DV
- Lycopene – antioxidant that may protect skin from sun damage
Cheese
Cheese provides:
- Calcium – 32% DV
- Protein – 29g
- Phosphorus – 27% DV
- Vitamin B12 – 21% DV
Dough
The dough provides:
- Fiber – 5g
- Iron – 10% DV
- Thiamin – 13% DV
- Niacin – 10% DV
Pepperoni
Pepperoni offers:
- Protein – 7g
- Iron – 8% DV
- Zinc – 22% DV
- Vitamin B6 – 11% DV
- Niacin – 10% DV
So while high in fat and sodium, the pizza also provides essential nutrients, as long as you consume it in moderation as part of an overall healthy diet.
Ways to Burn off the Calories
One medium Papa Johns pepperoni pizza packs 2,070 calories. Here is how long you would need to do various exercises to burn off those calories:
Walking
- Calories burned per hour: 300
- Hours of walking needed: 6 hours, 54 minutes
Jogging
- Calories burned per hour: 700
- Hours of jogging needed: 3 hours
Swimming
- Calories burned per hour: 500
- Hours of swimming needed: 4 hours, 8 minutes
Biking
- Calories burned per hour: 400
- Hours biking needed: 5 hours, 10 minutes
As you can see, you’d need to put in between 3-7 hours of physical activity to burn off one pizza, depending on the exercise. Your best bet is to try to balance pizza with healthier meals and get regular exercise each week, rather than trying to burn off the calories from a single food.
Comparison to Other Pizza Places
How does Papa Johns compare to other popular pizza chains? Here is a calorie comparison of a medium pepperoni pizza from 4 major chains:
Pizza Hut
- Type of crust: Pan pizza
- Calories: 2520
Domino’s
- Type of crust: Hand-tossed
- Calories: 2340
Papa Johns
- Type of crust: Original dough
- Calories: 2070
Little Caesars
- Type of crust: Pan pizza
- Calories: 2100
As you can see, the calorie count ranges from around 2,000 – 2,500 for a medium pepperoni pizza depending on the restaurant. Papa Johns is on the lower end of the range.
Factors like the dough, thickness of crust, amount of cheese and quantity of toppings impact the calories. Overall, pizza is considered one of the more calorie-dense fast food options.
Tips for Ordering Lower Calorie Pizza
Here are some tips to reduce the calories when ordering a pepperoni pizza:
- Choose thin crust over pan, stuffed crust, or deep dish. Thin crust can save you 70-150 calories per slice.
- Opt for extra veggie toppings instead of extra meat. Each vegetable topping adds around 20-50 calories per slice, while extra meats can add 50-100 calories.
- Order a small or medium size instead of large, which can save you 300-500 calories.
- Request light cheese or half the regular amount to reduce the calories from high-fat cheese.
- Avoid dipping sauces like ranch, garlic butter or cheese dips that add 100-300 extra calories.
- Eat 1-2 slices instead of half a large pie which can contain over 1,000 calories per half.
- Enjoy a side salad with low-calorie dressing instead of fries or cheesy bread.
- Choose water, unsweetened tea, or diet soda for 0 calories instead of high-calorie soft drinks.
- Order online to avoid the temptation of high-calorie impulse purchases in the shop.
Being mindful of portions and toppings is key to enjoying pizza as part of a healthy diet.
Conclusion
A medium 12″ pepperoni pizza from Papa Johns contains around 2,070 calories, which exceeds most people’s recommended daily intake. The high calorie count comes primarily from the dough and cheese.
While pizza is high in fat, carbs and sodium, it also provides protein, calcium, antioxidants and other nutrients from its main ingredients. There are several ways to enjoy this popular food while keeping your diet in check, like ordering smaller portions, loading up on veggie toppings, or splitting it with friends.
Moderation and balance are key when eating foods like pizza that are considered a high-calorie indulgence. By being mindful of portions, ingredients, and frequency, you can satisfy your pizza craving as part of an overall healthy lifestyle.
