What is Healthier: Pizza or Pasta? (2024)

ByLucy Yanckello, Ph.D.

Wildgrainis the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries.

Pizza and pasta may be in a deadset tie for tastiness, but which is healthier? Each carb heavy delight has its own benefits and drawbacks, but if you are craving Italian flavors and want to keep your calories in check, which one should you choose?

What is the difference between pizza vs. pasta nutrition?

Pizza from a restaurant can run you up to 300 calories a slice – more depending on the toppings chosen. This can quickly eat away at the recommended average of around 2000 to 2500 calories a day, not to mention the amount of saturated fat and sodium. But pasta from a restaurant can rack up the calories too – an order of fettuccine alfredo at Olive Garden amounts to around 1,220 calories and 1,350 mg of sodium. Creamy sauces and cheese can make any pasta dish less healthy.

Here is a quick snapshot comparing the nutritional content of a slice of cheese pizza versus a cup of cooked spaghetti with no sauce:

Nutritional Content

Slice of Cheese Pizza

One Cup of Cooked Spaghetti

Calories

285

220

Protein

12g

8g

Carbohydrates

36g

43g

Fat

10.4g

1.3g

Does pasta or pizza have more carbs? Does pizza or pasta have more calories?

One slice of cheese pizza has fewer carbs than one cup of cooked spaghetti – 36 grams in a typical cheese pizza versus 43 grams in one cup of pasta. However, pizza has more calories than pasta, 285 in a slice of pizza versus 220 in a cup of cooked pasta. This is attributed to the fact that the fat content in a slice of cheese pizza is much higher – almost 9 grams higher – than in a cup of cooked pasta. However, this analysis does not include any additional toppings that may be added to the pizza or sauces mixed with pasta.

Is pizza healthier than pasta? Is pasta healthier than pizza?

Pizza and pasta are similar in terms of nutritional value. Neither pasta or pizza would be labeled as healthy, but can be included in a healthy lifestyle in limited amounts.

Although the fat content in a slice of cheese pizza is higher than in a cup of cooked pasta, this does not mean that pizza is healthier than pasta. Pasta is almost never eaten plain, and often has toppings such as creamy sauces and cheese added in. For example, a two cup serving of fettuccine alfredo has 660 calories, 10 grams of fat, 88 grams of carbohydrates, and 18 grams of protein. This is similar to the nutrition of around 2.5 slices of cheese pizza, which is a more reasonable portion. However, if toppings like pepperoni are added to pizza, the calorie content will also go up and the nutritional value can decline.

Which is better for weight loss: pizza or pasta?

With such a similar nutritional profile, pizza and pasta can be considered equal for weight loss. It is important to remember that whether eating pasta or pizza, portion size is key for weight loss - you can eat pizza and pasta while trying to lose weight if you are mindful of the amount you are eating!

In addition, when focused on weight loss, it is important to eat whole-grain flours, which increases the fiber and protein content of your food. Fiber has a range of benefits including promoting weight loss, lowering blood sugar, fighting constipation, boosting heart health, lowering cholesterol, and feeding the “good” bacteria in our guts. High protein diets also have benefits for weight loss and metabolic health, so sneaking in extra protein in a carbohydrate source is always helpful. Making pizza or pasta at home and opting for whole-grain flours for the dough is a great option. You can also buy whole-grain pasta and pizza dough already made in most grocery stores. It is also important to focus on the toppings – stick with more vegetables, leaner proteins and less creamy sauces and cheeses on both pizza and pasta.

What is the difference between pasta vs pizza flour? Is pasta vs pizza dough the same?

Pizza flour and pasta flour are not the same. Pasta is generally made from semolina flour, whereas all-purpose flour is used to make pizza dough. This is because pasta dough requires a lower gluten content than pizza. In addition, pizza dough contains yeast because it must be leavened, whereas pasta dough does not.

What is the difference between pizza sauce vs. pasta sauce vs. marinara sauce vs. tomato sauce? Which sauce is healthiest?

Pizza sauce, pasta sauce, and marinara sauce are all types of tomato sauce. Pizza sauce is made with uncooked tomatoes that have been pureed, and pasta sauce is made with cooked tomatoes blended with garlic, herbs, and spices – also referred to as a marinara. Because pizza cooks in the oven, putting a pasta sauce – such as marinara – on a pizza is redundant, as you are cooking the sauce twice which changes the overall flavor profile. And vice versa with pasta – adding uncooked sauce to already cooked noodles will make the dish seem unfinished as the pasta sauce is meant to already have the flavors developed when added. Both types of tomato based sauce have similar nutrient profiles and are considered to be much healthier than cream based sauces.

Where can I buy the best fresh pizza and pasta to make at home?

At Wildgrain, we specialize in making high-quality, fresh pastas that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our popular pastas include margherita pizza, potato gnocchi, cheese tortellini, fresh fettuccine, fresh rigatoni, and fresh tonnarelli. Learn more about Wildgrain and our artisanal baking and cooking methods.

About the Author

Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science.

This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.

What is Healthier: Pizza or Pasta? (2024)

FAQs

Should I eat pizza or pasta? ›

One slice of cheese pizza has fewer carbs than one cup of cooked spaghetti – 36 grams in a typical cheese pizza versus 43 grams in one cup of pasta. However, pizza has more calories than pasta, 285 in a slice of pizza versus 220 in a cup of cooked pasta.

Is pizza the healthiest food? ›

The Bottom Line

Pizza is not only delicious but can also be a healthy meal choice when thought is put into its preparation. Though many frozen and fast-food varieties tend to be high in calories, fat, sodium and other unhealthy ingredients, pizza can be made healthier.

Is pizza one of the unhealthiest foods? ›

If a reasonable serving size is enjoyed, pizza can be a healthy part of a balanced diet. Enjoy your pizza with a side salad and skip the ultra-processed toppings to give your meal a nutritional boost.

Does pizza or pasta have more protein? ›

Generally speaking, most pizzas provide more protein than pasta, especially if you opt for a higher-protein topping like chicken sausage instead of pepperoni. However, adding legumes to your pasta dish can also increase the protein content.

Can I eat pizza and stay healthy? ›

Pizza Can Be Part of a Healthy Lifestyle

“Just about everything can be enjoyed as part of a healthy lifestyle in moderation,” Dr. Cederquist says. Adding lots of vegetables to your pizza, pairing it with a side salad, and drinking plenty of water in between bites will help you avoid eating too many slices, she adds.

Is pasta healthy? ›

It's Part of a Good Diet

Pasta is made from grain, one of the basic food groups in a healthy diet that also can include vegetables, fruits, fish, and poultry. It's a good source of energy and can give you fiber, too, if it's made from whole grain. That can help with stomach problems and may help lower cholesterol.

Is pizza once a week ok? ›

It's ok to eat pizza, only if you do so moderately. Pizza in itself is not as big a problem as overconsumption of pizza. It is also important to note that pizza is made from refined flour which can slow down your digestion, creating a sluggish metabolism.

How many slices of pizza should I eat? ›

Three slices per adult and two slices per child offer a good base to start from when you're estimating how many pizzas to order.

What is the #1 unhealthiest food? ›

The Top 10 Worst Foods to Eat
  • Processed meats like bacon, hot dogs, and cold cuts.
  • Sodas.
  • White bread.
  • French fries.
  • Fast food burgers.
  • Donuts.
  • Processed cheese.
  • Potato chips.

What is the one food we should all stop eating? ›

1. Processed meat. Processed meats contain added nitrates and other chemical substances that are bad for your health.

Why do Italians eat so much pasta? ›

Pasta is easy and cheap to make, and many different sauces are born from just a handful of ingredients, like pasta carbonara or pasta amatriciana. With just a few ingredients, Italians can create an affordable and delicious meal that can provide nutritional value and sustenance. Diversity.

Do Italians eat pizza every day? ›

Pizza is eaten out once a week or less. Pasta is eaten at least three times a week. What Italians eat daily are white bread, coffee, wine, cheese, and fruit. Fish and vegetables are eaten far more often than outside the Mediterranean.

Is pizza or ramen healthier? ›

Sugar (via ramen noodles) takes the crown in terms of heart disease risk and other issues. In the same regard, there are many foods that have a ton of sodium in them that are unhealthier than ramen. This includes burritos and pizza, for example. With this in mind, the sodium in ramen soup is the least of my concerns.

Is it better to eat pizza or pasta after a workout? ›

Foods to avoid after a workout: Low-carb meals

She also recommends opting for 'smart carbohydrates' such as whole grains, legumes and vegetables, rather than refined carbohydrates such as white bread, pasta or flour products. "This will ensure you have sustained energy throughout your day," Wright advises.

Why is pizza the perfect meal? ›

There's a good amount of fiber and calcium in most pizzas, plus tons with veggies, and you can find a specialty pizza to match with any food preferences or dietary restrictions you've got on the table. From kosher to paleo to keto, gluten-free to vegan to low-sodium, it's hard to find something pizza can't do.

Is pizza and pasta a good combination? ›

The simple rule of thumb is to pair light with heavy. For example, when you order a deep dish pizza that gives you a burst of meaty flavoring, we suggest pairing it up with a simple fettuccine. The mixing and matching will refresh your palate without making the dishes overwhelming.

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