One slice of a large (14″) traditional New York-style cheese pizza weighs in at about 320 calories, and that's before you add extra toppings. While a standard slice is not large enough to hold a star-worthy cup of veggies, ordering extra vegetables on your pizza adds nutritional value and makes your slice more satisfying and filling.
Many pizza shops allow you to customize your slice.
Choose from these toppings:
TOPPING - CALORIES
¼ cup baby spinach leaves 0
¼ cup sliced bell pepper 5
¼ cup sliced mushrooms 5
1 large slice red onion 15
¼ cup broccoli 15
1 Tbsp Parmesan 20
2 Tbsp sliced olives 20
2 anchovies 20
¼ cup sliced ham 25
2 Tbsp marinara sauce 28
¼ cup pineapple 30
2 Tbsp mozzarella 40
4 slices pepperoni 40
1 slice bacon 45
¼ cup chicken breast strips 60
¼ cup ground beef 80
¼ cup sausage crumbles 100
1 slice crust only, 14" pie 200
How to be calorie-wise with Pizza:
1. Say no to almost anything "extra" like extra cheese, extra-thick crust, or an extra-large slice. Extra-thin crust, however, is a good idea because it's lower in calories, giving you room for more toppings and a side dish.
2. Stick with a slice from a medium-size (12″) pizza. In most pizza shops, one sensibly topped slice falls well within your calorie-conscious limit.
3. Take control of your toppings to customize your slice the way you want it. Vegetables always are a safe bet, as are lean meats like sliced chicken breast or sliced ham.
4. Jazz up your slice with pizza shop shaker toppings such as oregano, Italian spices, garlic powder, and spicy red-pepper flakes. They are calorie freebies.
5. Eat half the crust if deep-dish is your only option. It has up to twice the calories of thin crust. Thin crust and flatbread crust have about the same number of calories.
6. Use a napkin to blot off the extra oil from a greasy pizza slice, and save more than 100 calories.
PIZZA
SMALL THIN-CRUST CHEESE PIZZA (10", CUT INTO 6 SLICES)
3 slices: 400 calories
3 slices: 400 calories
1½ slices: 200 calories
INDIVIDUAL FOUR-CHEESE DEEP-DISH PIZZA (6", CUT INTO 4 SLICES)
4 slices: 1,920 calories
4/5 slice: 380 calories
½ slice: 240 calories
PERSONAL PAN VEGETABLE PIZZA (6", CUT INTO 4 SLICES)
4 slices: 550 calories
3 slices: 410 calories
2 slices: 275 calories
DEEP-DISH SPINACH PIZZA (12", CUT INTO 6 SLICES)
2 slices: 580 calories
1 1/3 slices: 390 calories
1 slice: 290 calories
LARGE CHICAGO-STYLE DOUBLE-CRUST DEEP-DISH PIZZA (14", CUT INTO 8 SLICES)
1 slice: 580 calories
½ slice: 290 calories
½ slice: 290 calories
LARGE CHEESE PIZZA (14", CUT INTO 8 SLICES)
2 slices: 640 calories
1 ½ slices: 400 calories
1 slice: 320 calories
LARGE BROCCOLI PIZZA (14", CUT INTO 8 SLICES)
2 slices: 670 calories
1¼ slices: 420 calories
1 slice: 335 calories
LARGE BBQ CHICKEN PIZZA (14", CUT INTO 8 SLICES)
2 slices: 760 calories
1 slice: 380 calories
1 slice: 380 calories
LARGE PEPPERONI PIZZA (14", CUT INTO 8 SLICES)
2 slices: 780 calories
1 slice: 390 calories
1 slice: 390 calories
LARGE DEEP-DISH PIZZA (14", CUT INTO 8 SLICES)
2 slices: 820 calories
1 slice: 410 calories
1 slice: 410 calories
Cheese Pizza
1 slice large cheese pizza
320 + ¼ cup mushrooms on top
5 + ¼ cup sliced bell peppers on top
5 + Small salad (1 cup lettuce + ½ tomato + 1 Tbsp light Italian dressing)
45 = 375 calories
- fruits/veggies
Broccoli-Chicken Pizza
1 slice broccoli pizza
335 + ¼ cup sliced grilled chicken breast on top
60 = 395 calories
- protein
Hawaiian Pizza
1 cup minestrone soup
130 + 1½ slices small thin-crust cheese pizza
200 + ¼ cup sliced ham on top
25 + ¼ cup pineapple on top
30 = 385 calories
Ham is lower in fat and calories than sausage, ground meat, or bacon.
PASTA
BAKED ZITI
2½ cups: 1,050 calories
1 cup: 420 calories
3/4 cup: 320 calories
SPAGHETTI AND MEATBALLS (2 OZ EACH)
2 cups spaghetti + 4 meatballs + 1 cup sauce: 1,110 calories
1 cup spaghetti + 1 meatball + ½ cup sauce: 390 calories
2/3 cup spaghetti + 1 meatball + ½ cup sauce: 320 calories
EGGPLANT PARMIGIANA
1 cup: 420 calories
1 cup: 420 calories
3/4 cup: 320 calories
PASTA WITH MARINARA SAUCE
2 cups pasta + 1 cup sauce: 660 calories
1 1/3 cups pasta + ½ cup sauce: 410 calories
1 cup pasta + ½ cup sauce: 330 calories
CHEESE RAVIOLI WITH MARINARA SAUCE
12 ravioli + 1 cup sauce: 660 calories
7 ravioli + ½ cup sauce: 400 calories
6 ravioli + ½ cup sauce: 330 calories
Eggplant Parmigiana
3/4 cup eggplant parmigiana
320 + Small salad (1 cup lettuce + ½ tomato + 1 Tbsp light Italian dressing)
45 = 365 calories
- fruits/veggies
SOUP AND SALAD
SMALL SALAD
1 cup lettuce + ½ tomato + 2 Tbsp Italian dressing: 110 calories
3½ cups lettuce + 1 3/4 tomatoes + ½ cup Italian dressing: 425 calories
1 cup lettuce + ½ tomato + 1 Tbsp light Italian dressing: 45 calories
MINESTRONE SOUP
1 bowl (1 ½ cups): 200 calories
2 bowls (3 cups): 400 calories
1 cup: 130 calories
Baked Ziti
3/4 cup baked ziti
320 + 1 bottle light beer
100 = 420 calories
Specialty cheese and cream sauces are higher in calories than traditional marinara or pizza sauce.
Beverages:
LIGHT BEER (12 OZ BOTTLE)
1 bottle: 100 calories
4 bottles: 400 calories
1 bottle: 100 calories
RED OR WHITE WINE (5 OZ GLASS)
1 glass: 120 calories
3½ glasses: 420 calories
1 glass: 120 calories
COLA (20 OZ BOTTLE)
1 bottle: 250 calories
1½ bottles: 375 calories
½ bottle: 125 calories
BEER (12 OZ BOTTLE)
1 bottle: 150 calories
2 2/3 bottles: 400 calories
1 bottle: 150 calories
Deep-Dish Spinach Pie
1 slice deep-dish spinach pizza
290 + 1 glass red wine
120 = 410 calories
Personal Pizza
2 slices personal pan vegetable pizza
275 + ½ bottle cola
125 = 400 calories
The thicker the crust, the fewer calories to spare for toppings.