Pizza is one of the most popular foods in America, with about 13% of people eating it on any given day. Pepperoni pizza, in particular, is a favorite topping choice. Many people enjoy indulging in a delicious slice of pepperoni pizza, but also wonder about the calorie content.
Quick Answer
An average slice of pepperoni pizza contains between 220-320 calories, depending on the crust, sauce, and cheese used. A thin crust slice with regular pizza sauce and low-fat mozzarella will be around 220 calories. A deep dish slice with thick crust, extra sauce and full-fat cheese could have as many as 320 calories.
Pepperoni Pizza Nutrition Facts
Pepperoni pizza is a high-fat, high-calorie food due to the dough, cheese, meat and oil from the pepperoni. Specifically, one slice of pepperoni pizza contains:
- 220-320 calories
- 9-12 grams of fat
- 22-32 grams of carbohydrates
- 10-15 grams of protein
The calories come mostly from fat, at nearly 40-50% of the total. Carbohydrates make up another 40% and protein around 15% of calories.
Calories by Ingredient
The ingredients that provide the bulk of calories in pepperoni pizza include:
- Dough: The dough accounts for 150-200 calories in a slice depending on thickness. The flour provides complex carbohydrates and a small amount of protein.
- Cheese: Standard mozzarella cheese adds about 80-100 calories in a single slice. Low-fat mozzarella would have closer to 50 calories.
- Sauce: Standard pizza sauce contributes around 40-60 calories per slice.
- Pepperoni: A single slice usually has 15-20 pieces of pepperoni, adding 50-80 calories of fat and protein.
Any additional toppings like mushrooms, onions or olives would increase the calorie count slightly. Meat toppings like sausage, bacon or ham would add more fat and calories than vegetables.
Factors Affecting Calories
There are a few key factors that account for the calorie range of 220-320 calories per slice of pepperoni pizza:
Crust Style
- Thin crust: A thin, crispy crust contributes the least calories, around 150 per slice.
- Hand-tossed: The most popular style, hand-tossed crusts add about 180 calories per slice.
- Deep dish: Thick, buttery deep dish crusts can have 300+ calories in just the dough.
- Stuffed crust: Pizza Hut’s stuffed crust has an extra outer layer of dough adding an extra 50+ calories.
Cheese Type
- Regular mozzarella: Made from whole milk, regular mozzarella adds around 80 calories in one slice.
- Low-moisture mozzarella: Less moisture means less fat and around 60 calories per slice.
- Non-fat mozzarella: Using non-fat or part skim mozzarella cheese cuts calories down to about 50.
Sauce and Toppings
- Extra sauce: Additional sauce spread over the crust can add 50-100 extra calories.
- Meat toppings: Pepperoni, sausage, bacon and ham all add extra fat and protein.
- Vegetable toppings: Onions, mushrooms, tomatoes and peppers provide volume and fiber with minimal calories.
Calories by Pizza Type
Here is the calorie count for slices from some popular national pizza chains:
Pizza Chain | Slice | Calories |
---|---|---|
Pizza Hut Thin ‘N Crispy Pepperoni Pizza | 1 slice (14″) | 240 |
Domino’s Hand Tossed Pepperoni Pizza | 1 slice (14″) | 285 |
Papa John’s Pepperoni Pizza | 1 slice (14″) | 260 |
Little Caesars Classic Pepperoni Pizza | 1 slice (14″) | 320 |
As shown, thin crust pizzas from Pizza Hut and Papa Johns tend to be around 240-260 calories per slice. The hand-tossed crust from Domino’s is a bit higher at 285. Little Caesars deep dish pepperoni has a hefty 320 calories per slice.
Tips for Lower Calorie Pepperoni Pizza
Here are some tips for reducing calories in pepperoni pizza:
- Choose thin crust instead of deep dish or pan crust.
- Select a pizza with non-fat or part-skim mozzarella cheese.
- Ask for extra vegetable toppings instead of extra meat.
- Order a small or medium size instead of a large pizza.
- Eat just 1-2 slices instead of half a pizza.
- Avoid stuffed crust options that add extra dough and calories.
- Request light sauce instead of extra sauce.
- Pick the cheese and toppings off and eat mostly the crust and sauce.
Healthier Pizza Alternatives
In addition to tweaking your pepperoni pizza order, you can also try some healthier pizza alternatives:
- Cauliflower crust pizza: Swapping a veggie-based cauliflower crust cuts about 100 calories per slice.
- Thin veggie pizza: Loading up on green peppers, onions, mushrooms and tomatoes boosts nutrition without adding many calories.
- Chicken pizza: Using chicken instead of higher-fat meats like pepperoni and sausage saves calories.
- Hawaiian pizza: Ham and pineapple make a flavorful combo lower in fat than pepperoni.
- Margherita pizza: Fresh mozzarella, tomato sauce and basil on a thin crust makes a lighter option.
The Healthiest Way to Enjoy Pepperoni Pizza
Pizza night doesn’t have to wreck your diet goals. Here are some final tips for keeping pepperoni pizza as healthy as possible:
- Go for thin crust instead of deep dish or pan pizzas.
- Ask for reduced-fat cheese with extra veggies.
- Stick to just 1-2 slices and fill up on salad.
- Split a pizza with others instead of eating a whole pie yourself.
- Make pizza night an occasional treat instead of weekly.
- Balance out pizza with plenty of fruits, vegetables and lean protein the rest of the day.
- Order a small pizza instead of medium or large.
- Walk or exercise after eating pizza to burn off some calories.
Conclusion
An average slice of pepperoni pizza contains between 220-320 calories. Thin crust pizzas with reduced-fat cheese tend to be around 220 calories, while thick, deep dish pepperoni can get up to 320 calories per slice. In general, thin crust, lots of veggie toppings and reduced-fat cheese are the best ways to keep pepperoni pizza from derailing your diet. An occasional slice of pepperoni pizza can be part of a balanced diet when you focus on controlling portions, choosing healthier toppings and crust options, and balancing it out with nutritious foods for your other meals.