Calzones are a delicious Italian stuffed pizza pocket. But with all that cheese, sauce, and dough, just how many calories are in a full calzone? Let’s break it down.
In the opening paragraphs, it’s important to provide quick answers to key questions readers may have:
How many calories are in a typical full-sized calzone? On average, a full-sized calzone contains around 850-1200 calories. This varies depending on size, fillings, dough, and preparation method.
What are the most calorie-dense calzone fillings? Fillings like cheese, pepperoni, sausage, and ham add the most calories. Veggie fillings like mushrooms, spinach, and peppers are lower calorie options.
Does the type of dough impact calories? Yes. Traditional pizza dough is higher in calories than thinner, flaky filo or phyllo dough. Thick, buttery deep-dish pizza dough can add even more calories.
Are fried or baked calzones higher in calories? Fried calzones contain significantly more calories and fat since they’re cooked in oil. Baked calzones are the healthier option.
Now let’s explore the calorie content of calzones in more detail.
Calories in Various Calzone Fillings
The fillings you choose for your calzone can significantly affect its calorie content. Here are some estimates for calorie ranges of popular calzone fillings:
Cheese
– Mozzarella: 80-150 calories per 1/4 cup shredded
– Ricotta: 180-220 calories per 1/4 cup
– Parmesan: 110 calories per 1/4 cup grated
– Feta: 135 calories per 1/4 cup crumbled
Cheeses like mozzarella, ricotta, and parmesan add a lot of flavor but also lots of calories. Using them sparingly or opting for low-moisture part-skim varieties can reduce calories.
Meats
– Pepperoni: 70-90 calories per ounce
– Sausage: 130-180 calories per 2 oz raw
– Ham: 40-50 calories per slice
– Salami: 80-100 calories per ounce
– Chicken: 35-50 calories per ounce
Greasy pepperoni and sausage pack the most calories. Choosing leaner meats like ham, chicken, or turkey can trim some calories.
Veggies
– Mushrooms: 15 calories per 1/4 cup
– Onions: 25 calories per 1/4 cup
– Green peppers: 10 calories per 1/4 cup
– Spinach: 5 calories per 1/4 cup
– Tomatoes: 25 calories per 1/4 cup
Veggies like mushrooms, onions, peppers, spinach, and tomatoes add nutrients and flavor with minimal calorie impact. Loading up on them is a smart move.
Extras
– Olives: 25 calories per 5 olives
– Jalapenos: 5 calories each
– Pineapple: 30 calories per 1/4 cup
– Pesto: 80 calories per 1/4 cup
Extras like olives, jalapenos, pineapple, and pesto can add lots of flavor for minimal extra calories. They help make your calzone more exciting.
Calories in Calzone Dough
The dough forms the base of the calzone, so its calorie content is important. Here’s how popular types of dough compare:
| Dough Type | Calories per 4oz raw dough |
|---|---|
| Pizza dough | 220-280 |
| Whole wheat dough | 180-230 |
| Flaky filo dough | 110-150 |
| Buttery deep-dish dough | 340-400 |
As shown in the table, traditional pizza dough adds 220-280 calories per 4oz raw dough, since it’s thicker and enriched with oil. Whole wheat dough is slightly lower in calories at 180-230 per 4oz.
Flaky filo or phyllo dough, often used in spanakopita, helps lighten the calorie load at just 110-150 calories per 4oz.
But for the highest calorie dough, nothing beats a thick, buttery deep-dish pizza dough, which can have over 400 calories per 4oz – so use it sparingly!
Calories for Baked vs Fried Calzones
Frying a calzone significantly increases its calorie content:
– Baked: 850-1000 calories
– Fried: 1000-1500+ calories
Frying adds about 150-500+ extra calories since the calzones absorb oil. Baked calzones are the healthier choice.
Here are some tips to lighten up fried calzones:
– Use cooking spray instead of frying in oil
– Fry for less time, just until the exterior is crisped
– Drain fried calzones on paper towels to absorb excess grease
Effects of Calzone Size on Calories
Bigger calzones mean more dough, filling, and calories:
– Small (4-inch): 650-850 calories
– Medium (6-inch): 850-1100 calories
– Large (8-inch): 1000-1400 calories
– Extra Large (10+ inch): 1300-1600+ calories
As shown, a small 4-inch calzone may have 650-850 calories, while an extra large 10+ inch one can have over 1600 calories. Stick with a medium 6-inch size to keep calories in check.
You can also try these tips:
– Choose thin pizza dough rather than thick, chewy dough
– Fill with veggies rather than extra cheese and meat
– Opt for part-skim mozzarella instead of whole milk cheese
– Share a large calzone as an appetizer for 2-4 people
Low Calorie Calzone Filling Ideas
To lighten up your calzone, get creative with healthier, lower calorie fillings:
– Veggie: mushrooms, onions, spinach, tomatoes, artichokes, roasted red peppers
– Chicken: grilled chicken, chicken sausage
– Seafood: shrimp, crab meat, smoked salmon
– Cheese: part-skim mozzarella, feta, parmesan, goat cheese
– Fresh herbs: basil, cilantro, parsley
– Sauces: marinara, pesto, hummus
Some winning combinations:
– Grilled chicken, spinach, tomatoes, feta, hummus
– Shrimp, roasted red peppers, salsa, cilantro
– Smoked salmon, capers, onions, goat cheese
– Mushrooms, artichokes, basil pesto, parmesan
Tips for Lightening Up Your Calzone
Here are some easy tips for enjoying calzones while controlling calories:
– Choose thin whole wheat or vegetable-based dough rather than thick, chewy dough
– Opt for part-skim mozzarella instead of whole milk cheese
– Load up on veggies like mushrooms, spinach, and peppers
– Use lean meats like chicken or turkey instead of pepperoni and sausage
– Sprinkle small amounts of flavor-packed cheeses like feta or parmesan
– Use hummus, marinara or pesto instead of extra cheese for moisture
– Bake instead of frying your calzones
– Share an extra large calzone as an appetizer for 2-4 people
– Only eat half your calzone, and save the other half for later
With smart adjustments, you can enjoy calzones without the extra calories! Moderation and making the healthiest choices is key.
Nutrition Information for a Typical Calzone
Here is the full nutrition profile for a typical medium 6-inch calzone:
Calories: 850
Total Fat: 40g
Saturated Fat: 18g
Trans Fat: 0g
Cholesterol: 75mg
Sodium: 1200mg
Total Carbohydrates: 90g
Dietary Fiber: 4g
Sugars: 5g
Protein: 35g
As you can see, a medium calzone packs around 850 calories and can be high in fat, sodium, and cholesterol depending on the fillings. Choosing healthier fillings and dough can reduce the calorie count.
High Calorie Calzone Combinations To Avoid
Some calzone fillings and preparation methods result in dangerously high calorie counts upwards of 1500-2000+ calories. Here are some high cal combinations to limit:
– Thick deep dish dough with extra cheese and pepperoni or sausage
– Fried calzones loaded with cheese, pork, and creamy sauce
– Giant 10-inch calzones with multiple meats and extra cheese
– Cheese-filled calzones made with whole milk mozzarella and ricotta
– Calzones made with regular pizza dough and fried in oil instead of baked
Stick with thinner dough, vegetable fillings, and baking instead of frying to keep your calzone relatively reasonable calorie-wise. Moderation is key.
Healthier Calzone Alternatives Under 500 Calories
If you want a lighter calzone alternative, consider these healthier recipes under 500 calories:
– Thin crust calzone with turkey, veggies, and part-skim mozzarella
– Portobello mushroom cap “calzones” with spinach and feta
– Eggplant calzone boats with marinara and parmesan
– Mini calzones made with light filo dough and fresh vegetables
Getting creative with vegetables, lean proteins, and thin or vegetable-based doughs allows you to enjoy calzone flavors in a lighter package. Portion control is also key – mini or single-serve calzones keep calories in check.
Should You Eat the Whole Calzone?
Calzones are often large, so should you eat the whole thing in one sitting? Here are some tips:
– If your calzone is over 1000 calories, consider splitting it into two servings and saving half for later.
– Share an extra large calzone as an appetizer for 2-4 people instead of one main course.
– If you do eat a whole 1000+ calorie calzone, make sure the rest of your meals that day are light.
– Some calzone restaurants cut their calzones in half before serving. Take the other half home!
– Only occasionally eat an entire large calzone by yourself in one sitting as a treat.
In general, its smart to avoid consuming an entire big calzone with over 1000 calories in one sitting. Split it or share it to keep your daily calorie intake reasonable.
Calzone Calories Compared to Other Foods
To put the calorie count of calzones in perspective, here’s how they compare to other popular foods:
– Medium cheeseburger: 330 calories
– Medium fries: 380 calories
– 1 cup pasta with marinara: 430 calories
– 2 slices of pizza: 500-600 calories
– Roasted chicken breast (8oz): 230 calories
– Veggie burrito (8-inch): 700-800 calories
As you can see, a medium calzone with 850-1000 calories has a similar calorie count to 2 slices of pizza or a large veggie burrito. Choosing veggie fillings and sensible portions makes it a reasonable meal option.
Should You Avoid Calzones If Watching Your Calories?
Calzones can absolutely be part of a healthy diet when you use the following strategies:
– Stick to a 6-inch medium size
– Choose thin, light dough
– Load up on low calorie vegetables
– Use part-skim mozzarella instead of whole milk cheese
– Limit fatty meats and extra cheese
– Share large calzones or only eat half
– Bake instead of frying
With smart adjustments and reasonable portions, you can satisfy your calzone craving even on a diet! Just be mindful of your daily calorie intake.
Conclusion
So how many calories are in a full calzone? On average, a medium 6-inch calzone with classic pizza dough, sauce, and fillings will range from 850-1200 calories. Larger calzones can exceed 1500+ calories, especially if fried. Stick with veggie fillings, thin dough, and sensible single-servings to keep your calorie count reasonable. While calzones are higher in calories, you can work them into a healthy diet with mindful preparation and portion choices. Just balance out the rest of your daily calories.
