Is a slice of pizza high in carbs?

Pizza is one of the most popular foods around the world. The cheese, tasty tomato sauce, and customizable toppings make it an irresistible meal or snack for many. However, with a refined flour crust and plenty of cheese, pizza is often high in carbohydrates. So is a slice of pizza high in carbs? Let’s take a closer look.

What are Carbohydrates?

Carbohydrates, often simply called “carbs,” are one of the main macronutrients found in food, along with protein and fat. Carbs include sugars, starches, and fiber:

Sugars

Sugars are simple carbohydrates made up of one or two molecules. Examples include glucose, fructose, galactose, and lactose. Your body breaks these carbs down rapidly and they are absorbed into the bloodstream quickly, causing a spike in blood sugar.

Starches

Starches are complex carbs made up of long chains of glucose molecules. Examples include grains like wheat, rice, and oats, as well as potatoes, corn, peas, and plantains. Starches take longer to break down and do not cause blood sugar to rise as quickly as simple sugars.

Fiber

Dietary fiber is also a complex carb that your body cannot fully break down or absorb. Soluble fiber dissolves in water to form a gel-like material and insoluble fiber does not dissolve. Fiber helps regulate digestion and cholesterol levels. Sources include whole grains, fruits, vegetables, nuts, seeds, and beans.

So in summary, carbohydrates are a broad group encompassing sugars, starches, and fiber. Your body ultimately breaks down most carbs into glucose, which is used for energy. The impact on blood sugar levels depends on the type of carb.

Are Carbs Good or Bad?

With the popularity of low-carb diets like keto, carbs have gotten a bad reputation. But carbs are one of the key nutrients your body needs to function properly. Here are some of the benefits of carbohydrates:

  • Main source of energy for the body – Carbs are broken down into glucose which provides fuel for the cells.
  • Sparing protein – Consuming adequate carbs prevents your body from breaking down protein for energy.
  • Fiber content – Carbs from whole grains, fruits, vegetables and legumes provide important fiber for digestive and heart health.
  • Vitamins and minerals – Many carb foods deliver B vitamins, iron, magnesium and more.
  • Brain function – Your brain relies heavily on carbs. Low-carb diets may impair concentration, memory and mood.

However, not all carbs are created equal. Refined grains, sugary foods and starchy vegetables digest very quickly and can lead to spikes and crashes in blood sugar levels. They provide calories without the beneficial fiber, vitamins and minerals.

Overeating these types of carbs can contribute to obesity, diabetes, heart disease and more health issues. Still, cutting carbs too low eliminates a major energy source and is extremely hard to sustain long-term.

The key is to focus on getting high-quality, complex carbs from wholesome foods instead of processed, sugary sources. The recommended daily intake of carbs is generally around 45-65% of total calories.

Carbs in Pizza

Now that we understand the basics of carbohydrates, let’s analyze the carb content of pizza. Pizza typically contains three main carb components:

1. The Crust

The base of pizza is made from a yeast bread that is generally high in carbohydrates. Traditional pizza crust is made from refined wheat flour, which provides starch and gluten but little fiber, vitamins or minerals.

Two slices of a 12-inch pizza typically provide around 41-51 grams of carbs just from the thin crust alone (1). Thicker, bready crusts or those made with cheese in the dough add even more carbs.

However, crusts can also be made with a blend of whole-grain flours or alternate grains like spelt that have more fiber and nutrients. Cauliflower crusts are a very low-carb option, only containing about 5 grams of carbs for two slices.

2. The Sauce

Common pizza sauces include tomato-based marinara or savory Alfredo. Tomato sauce brings some vitamins, minerals and antioxidants to the table. Two tablespoons of jarred tomato sauce contain around 5 grams of carbs (2).

Alfredo sauce is higher, with roughly 9 grams of carbs for 2 tablespoons. The creamy white sauce is mostly made from milk, cheese, butter and flour so the carbs come from the lactose in the dairy products (3).

3. The Toppings

This is where pizzas range greatly in terms of carb content depending on the toppings used. Meat toppings like pepperoni, chicken, bacon and sausage add protein and fat more than carbs.

On the higher carb end, two slices can provide around 15-30 extra grams of carbs for toppings like olives, onions, tomatoes, bell peppers and mushroom. Extra cheese raises the carb total slightly, while things like pineapple and BBQ sauce add sugar and thickeners.

Nutritional Values in Pizza

To provide more context around the carbohydrates in pizza, let’s look at the full nutritional values for two slices, or 1/6 of a 12-inch pizza.

This table shows a comparison of two types – cheese pizza on a regular crust versus pepperoni pizza on a thin, whole wheat crust (1, 4):

Nutrition Facts Regular Crust Cheese Pizza (2 slices) Thin Crust Pepperoni Pizza (2 slices)
Calories 285 290
Carbohydrates 36g 33g
Fiber 2g 4g
Sugar 3g 2g
Protein 15g 18g
Fat 10g 12g
Sodium 520mg 640mg

As shown, two slices of pizza can range from around 290 to 440 calories with 33 to 51 grams of carbohydrates, depending on the crust and toppings. Plus several grams of protein and around 10-15 grams of fat.

The percentage of calories from carbs is 36% for the thinner crust pepperoni pizza and 51% for the regular cheese pizza.

Carb and Calorie Ranges in Different Pizzas

To provide even more examples, here’s how the carb and calorie content can vary among different types of pizzas for two slices (1, 5):

Type of Pizza Total Carbs Net Carbs Calories
Cheese Pizza (Thin Crust) 30g 28g 285
Pepperoni Pizza (Thin Crust) 33g 29g 290
Supreme Pizza 38g 34g 350
Meat Lovers Pizza 30g 26g 370
Hawaiian Pizza 41g 39g 360
BBQ Chicken Pizza 41g 37g 400
Veggie Pizza 40g 38g 300
White Pizza 40g 38g 420

A supreme pizza or Hawaiian pizza made with fruit-based sauces is higher in carbs, while meat or veggie pizzas are a bit lower. Thin crust styles save some carbs compared to thick, bready crusts.

Is Pizza High in Carbs?

Based on the nutrition information provided, is pizza high in carbohydrates?

Here are a few key points:

  • Yes, pizza is relatively high in carbs since a substantial percentage of calories come from the flour-based crust, sauces, cheese and certain toppings.
  • Two slices of pizza can range from around 30-50 grams of total carbs depending on the type.
  • The percentage of calories from carbohydrates ranges from about 36-51% for two slices of pizza.
  • However, pizza can be lower in carbs if you choose a thin, fiber-rich crust with low-carb toppings like meat and veggies.
  • Pizza is not pure carbohydrates. It also provides protein, fat, vitamins and minerals.
  • The carbs come from a mix of starches in the crust, sugars in the sauce, and dairy sugars in the cheese.

In general, pizza would be considered relatively high in carbs compared to foods like meat, fish, eggs, oils, non-starchy vegetables and cheese. But it is not as carb-dense as foods like bread, pasta and grains.

Two slices of pizza would provide a significant portion of the average daily recommended carbohydrate intake. However, this does not mean you cannot fit pizza into a healthy diet in moderation.

Strategies to Make Pizza Lower in Carbs

Here are some helpful tips for making pizza a bit lower in carbs:

Choose a Thin, Cauliflower or Whole Grain Crust

The thinner crust means less dough and starch per slice. Cauliflower crusts have just a small fraction of the carbs in flour-based crusts. Whole grain crusts add more fiber and nutrients.

Load Up On Low-Carb Toppings

Pepperoni, bacon, chicken, sausage and extra vegetables are all flavorful low-carb toppings.

Go Easy on High-Carb Toppings

Limit the amounts of sweet fruits, starchy veggies like corn and potatoes that add more carbs per slice.

Pick Tomato-Based Sauce

Tomato sauce is lower in carbs and calories than cream or oil-based sauces.

Stick to 1-2 Slices

Be mindful of portion sizes, since carbs add up quickly, especially if eating more than two slices.

Pair With a Low-Carb Side Salad

Offset the carbs in pizza by pairing it with a tossed green salad dressed in vinegar and oil rather than sugary dressing.

Avoid Frequent Pizza Nights

Pizza, while delicious, should be enjoyed in moderation as part of an overall healthy diet low in processed foods.

Carb Counts for Different Diets

How many net carbs pizza contains also depends on your specific diet nutrition strategy:

Ketogenic Diet

The keto diet restricts carbs to 20-50 grams per day to reach ketosis. Two slices of even thin crust pizza can quickly take up your carb limit.

Low Carb Diet

On a basic lower carb diet of around 100-150 grams daily, you may fit in pizza several times per week but should balance it out with very low carb foods.

Paleo Diet

Paleo eliminates grains, so a cauliflower crust or lettuce wrap pizza would be the best options to stay within the principles.

Gluten Free Diet

Those avoiding gluten can choose a pizza with a gluten-free crust and certified gluten-free toppings and sauce.

Mediterranean Diet

This diet encourages healthy carbs from whole grains. A veggie pizza on a whole wheat thin crust would fit into the Mediterranean pattern.

Diabetes Diet

People with diabetes need to watch carb quantities carefully. Sticking to one slice of vegetable-topped thin crust pizza helps control blood sugar response.

The Bottom Line

So in summary, yes pizza can be classified as relatively high in carbohydrates – but the amounts depend greatly on the type of crust, portion size, and toppings selected.

In general, a thinner crust with lots of vegetables and lean protein is a better option than thick, cheese-laden pizza loaded with fatty meats.

Enjoying the occasional slice or two of pizza can fit into an overall balanced diet when paired with lower carb choices for your other meals and snacks throughout the day. Be mindful of portions and ingredients to balance nutrition and satisfaction when the pizza craving strikes.

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