How healthy is margherita pizza?
Is margherita pizza healthy? Yes, in moderate portions. Margherita pizza scores 23/100 on the HowHealthyIs Score: 100 g provides 264 kcal, 10 g protein and 2.4 mg iron. A margherita is the plainest classic pizza: bread dough topped with tomato, mozzarella and basil. It gives a fair amount of protein and calcium from the cheese, though most of the calories come from refined flour. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Margherita pizza ranks higher than 23% of them.
Counts in favor (% daily value per 100 kcal)
- Protein8%
- Iron5%
- Calcium4%
- Fiber2%
- Vitamin E2%
- Vitamin A2%
- Magnesium2%
- Potassium1%
- Vitamin C1%
Counts against
- Saturated fat7%
- Added sugars0%
- Sodium8%
Raw NRF9.3: 26 minus 15 = 11. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in margherita pizza?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 264 kcal | 752 kcal | |
| Protein | 10 g | 28 g | 57% |
| Carbohydrates | 36 g | 101 g | 37% |
| Fiber | 1.7 g | 4.8 g | 17% |
| Sugars | 0.9 g | 2.5 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 8.9 g | 25 g | 33% |
| Saturated fat | 3.6 g | 10 g | 51% |
| Omega-3 fats | 0.1 g | 0.3 g | |
| Vitamins | |||
| Vitamin A | 44 µg | 124 µg | 14% |
| Vitamin C | 1.8 mg | 5 mg | 6% |
| Vitamin D | <0.1 µg | 0.3 µg | 1% |
| Vitamin E | 0.8 mg | 2.3 mg | 15% |
| Vitamin K | 7.3 µg | 21 µg | 17% |
| Vitamin B12 | 0.5 µg | 1.4 µg | 59% |
| Folate | 146 µg | 417 µg | 104% |
| Minerals | |||
| Calcium | 126 mg | 359 mg | 28% |
| Iron | 2.4 mg | 6.9 mg | 38% |
| Potassium | 124 mg | 352 mg | 7% |
| Magnesium | 19 mg | 53 mg | 13% |
| Zinc | 1.1 mg | 3 mg | 27% |
| Sodium | 482 mg | 1373 mg | 60% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard margherita pizza?
We estimate margherita pizza from this standard recipe (serves 2, about 570 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| Wheat flour | 250 g |
| Water | 160 g |
| Dry yeast | 3.5 g |
| Salt | 5 g |
| Olive oil in the dough | 10 g |
| Crushed tomatoes | 100 g |
| Fresh mozzarella (whole milk) | 125 g |
| Olive oil to finish | 10 g |
| Fresh basil | 5 g |
Why is margherita pizza good for you?
- 417 µg folate in half a pizza, 104% of the daily value. Folate contributes to normal blood formation.
- 1.4 µg vitamin B12 in half a pizza, 59% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 28 g protein in half a pizza, 57% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Sharing one pizza with a large green salad
- Choosing a thin crust and adding vegetable toppings
What should you watch out for?
- Pizzeria pizzas are often salty, and a whole pizza is a large meal for one person.
- Extra cheese or a thick crust raises the calories quickly.
What can you eat instead of margherita pizza?
Foods you can use the same way with a higher HowHealthyIs Score.