I like to have pizza once in a while, who doesn’t? And I usually go for frozen pizza. I know it’s not exactly a health food, but my take is this: as long as you don’t have it every day, it’s not going to do you any harm. I normally have mine with a big bowl of salad and keep an eye on my portions, never pizza on its own.
If you love pizza too, you might be wondering whether frozen pizza is any healthier than takeaway or restaurant pizza. I used to assume that fresh pizzas from restaurants must be better (fewer ingredients, maybe less processed?) But after doing some digging, I was surprised to find out I was wrong!
Frozen pizzas are actually healthier overall than most takeaway and restaurant pizzas. On average, they tend to have less salt, less saturated fat, and fewer calories. That doesn’t mean they’re “healthy,” but it does mean frozen pizza isn’t automatically the bad guy it’s often made out to be. The key is watching your portion size and avoiding meat-heavy options, which can be much higher in saturated fat and salt.
In this article, I’ll break down the differences between frozen, restaurant, and takeaway pizzas, compare ingredients and nutrition, and share tips on making better pizza choices.
Frozen Pizza vs Takeaway vs Restaurant: What’s the Difference?
When it comes to pizza, there are lots of options — from supermarket frozen pizzas to big takeaway chains like Domino’s and Pizza Hut, and even restaurant-style pizzas. But nutritionally, they’re not all the same.
Frozen supermarket pizzas are usually what I go for because they’re convenient, and with a bit of digging, you can find better options. Some are lighter, higher in fibre, or packed with veg. I’ll often have half a frozen pizza with a big salad on the side to keep things balanced.
Takeaway and restaurant pizzas, on the other hand, tend to be heavier. According to the Action on Salt report, pizzas from popular UK chains often contain more calories, more saturated fat, and almost double the salt compared to supermarket options. Meat-based pizzas are especially high, so these are best kept for an occasional treat rather than a regular thing.
Comparing Ingredients: Are Frozen Pizzas More Processed?
One of the biggest differences between pizzas is what actually goes into them. Some are made with just a few simple ingredients, while others have a long list full of additives, oils, and flavour enhancers. Let’s break it down.
Chain Takeaway Pizzas (Domino’s, Pizza Hut, Papa John’s)
Pizzas from the big takeaway chains often have long ingredient lists. The dough and sauces typically include things like:
- Dough improvers
- Emulsifiers
- Stabilizers
- Added sugars
- Refined vegetable oils
All of these make them more processed and less ideal if you’re trying to eat a less ultra-processed diet.
Frozen Supermarket Pizzas
Frozen pizzas can vary a lot. Some are relatively simple, for example, Tesco’s Stonebaked Margherita sticks to basic ingredients. Others, like Goodfella’s or The Gym Kitchen, include extras such as added fibres, protein concentrates, and multiple types of oils.
There are also mid-range options like Dr. Oetker’s Ristorante or ASDA’s OMV Roasted Veg & Houmous, which strike a balance between simple and engineered, but these still often use refined oils and stabilisers.
Artisan Pizzerias
Independent pizzerias, like Rudy’s Pizza in the UK, tend to keep things much simpler and more traditional. Their dough, for example, is just: flour, water, yeast and salt.
Toppings are high quality too: San Marzano tomatoes, fior di latte mozzarella, Grana Padano, and a drizzle of extra virgin olive oil.
But “simpler” doesn’t necessarily mean healthier. Artisan pizzas can still be high in calories, fat, and salt, especially with lots of cheese or meat toppings.
Ultra-Processed vs Minimally Processed
Most frozen supermarket pizzas and chain takeaway pizzas would be considered ultra-processed because of additives like emulsifiers, stabilisers, and modified starches, plus refined oils and processed meats.
Artisan pizzas, by contrast, are usually less processed, but that doesn’t automatically make them low in calories or salt.
Ingredient Comparison Table
Here’s how the ingredients stack up across different types of pizzas:
| Brand & product | Full ingredients |
|---|---|
| Pizza Hut – Margherita, Individual Thin base (Restaurant) | Individual Thin dough: Wheat Flour, Water, Yeast: (Bakers Yeast, Rehydrating Agent; E491), Salt, Vegetable Oil, Sugar, Ascorbic Acid e300. Seasoned Tomato Sauce: Tomato Concentrate (Tomato Paste, Citric Acid), Sugar (White), Sugar, Herbs (Oregano, Basil, Marjoram, Thyme), Maltodextrin, Salt, Yeast Extract, Rapeseed Oil, Thickener (Guar Gum), Anti-Caking Agent (Silicon Dioxide). Mozzarella cheese: Mozzarella Cheese (Pasteurised Milk, Salt, Lactic Cultures), Potato Starch. |
| Domino’s UK – Cheese & Tomato (Takeaway/delivery) | Domino’s Pizza Base (Classic): Wheat Flour (WHEAT Flour, Calcium, Iron, Niacin, Thiamin), Water, Rapeseed Oil, Cornmeal, Yeast, Sugar, Salt, Whey Powder (MILK), Flour Improvers (Ascorbic Acid (E300), L-cysteine Hydrochloride (E920), Emulsifier (E481)). Tomato Sauce: (Tomato paste, Water, Salt, Sugar, Garlic, Oregano, Black Pepper , Basil, Chilli, Peppermint, Acidity Regulatory: Citric Acid) or (Tomatoes, Salt, Sugar, Pepper, Garlic Powder, Oregano, Basil, Acidity Regulator: Citric Acid). Mozzarella Cheese (MILK). |
| Goodfella’s Stonebaked Thin Margherita Cheese Pizza 334g (frozen) | Wheat Flour, Cheese Blend [28%] [Mozzarella Cheese (Milk), Emmental Cheese (Milk), Red Cheddar Cheese (Milk) [contains Colour: Beta-Carotene) in varying proportions], Water, Tomato Purée, Tomato Paste, Yeast, Rapeseed Oil, Chicory Root Fibre, Cornflour, Salt, Sugar, Basil, Sundried Tomato, Oregano, Garlic Powder, Black Pepper, White Wine Vinegar, Yeast Extract, Tomato Powder, Marjoram, Thyme, Cheese Powder (Milk), Flavouring, Garlic Purée, Rosemary. |
| Dr. Oetker Ristorante Pizza Vegan Margherita Pomodori 340g (frozen) | Ingredients: WHEAT flour, tomato puree, 11% grated pizza topping based on coconut oil (water, modified potato starch, vegetable oil (coconut), sea salt, colour (carotenes), antioxidant (ascorbic acid)), 11% cherry tomatoes, water, vegetable oils (rapeseed, extra virgin olive oil), 6.0% dried marinated tomato pieces (dried tomatoes, vegetable oil (sunflower), salt, garlic, herbs, acid (citric acid)), basil, yeast, salt, sugar, parsley, garlic, oregano, onions, pepper, roasted onions, paprika, lemon juice. |
| ASDA OMV! Deliciously Vegan Roasted Veg & Houmous Pizza 375g (frozen) | Wheat Flour, Tomato Purée, Marinated Grilled Peppers (13%) [Red Peppers, Yellow Peppers, Sunflower Oil, Sugar, Salt, Concentrated Lemon Juice, Garlic Powder, Chilli Powder], Water, Spinach (8%), Chickpea Purée (7%) [Chickpeas, Water, Salt, Antioxidant (Ascorbic Acid)], Red Onions (4%), Marinated Semi-Dried Tomatoes (4%) [Semi-Dried Tomatoes, Sunflower Oil, Salt, Herbs, Garlic], Rapeseed Oil, Salt, Olive Oil, Yeast, Wheat Starch, Potato Starch, Corn Starch, Spices, Sugar, Dextrose, Garlic, Oregano, Concentrated Lemon Juice. |
| The Gym Kitchen Tandoori Chicken Pizza 230g (frozen) | Tomato Purée (Tomato, Acidity Regulator: Citric Acid), Roasted Chicken Breast Diced (16.5%) (Chicken Breast, Dextrose, Salt, Maltodextrin, Maize Starch, Rice Flour, Concentrated Lemon Juice), Wheat Flour, Water, Mozzarella Cheese (8.7%) (Milk, Salt, Starter Cultures, Microbial Rennet, Acidity Regulator: Citric Acid), Red Onion (6.5%), Whole Wheat Flour, Pea Protein Concentrate, Red Pepper (4.3%), Yellow Pepper (4.3%), Green Pepper (4.3%), Wheat Fibre, Sunflower Oil, Salt, Raising Agent (Diphosphates, Sodium Carbonates, Maize Starch), Modified Maize Starch, Garlic, Wheat Gluten, Paprika, Oregano, Sugar, Onion Powder, Cumin Powder, Cloves, Coriander Powder, Chilli Powder, Ginger Powder. |
In summary: A carefully chosen frozen pizza (ideally a veggie-based one without too many additives) usually sits somewhere between typical takeaway chain pizzas and artisan pizzerias in terms of ingredients.
But keep in mind that many frozen pizzas are still ultra-processed, so it’s worth checking the labels carefully.
Calories, Salt & Saturated Fat: How Do They Compare?
When it comes to nutrition, some pizzas are lighter, while others are loaded with calories, salt, and saturated fat, especially takeaway pizzas from big chains. The table below shows how different pizzas compare so you can see where frozen options fit in.
Key Takeaways
- Frozen pizzas are often lower in salt and saturated fat than takeaway and delivery pizzas.
- Domino’s Medium Thin & Crispy Cheese & Tomato has 1,252 kcal and 29.9g saturated fat – already above the daily limit.
- Pizza Hut Individual Thin Margherita (395g) is lighter at 900 kcal and contains less salt than Domino’s.
- Supermarket frozen pizzas vary a lot. Options like ASDA OMV Roasted Veg & Houmous and The Gym Kitchen Tandoori Chicken are on the lighter side.
- According to the Action on Salt report, meat-based pizzas tend to have the highest calories, salt, and saturated fat, whether frozen or from a takeaway.
Are There Healthy Frozen Pizzas Out There?
Frozen pizzas aren’t “healthy,” but there are lighter, smarter options if you know what to look for. Here are some UK picks that are better choices than most:
Examples worth considering (frozen):
- ASDA OMV! Roasted Veg & Houmous – veg-heavy, lower sat fat, ~161 kcal/100g.
- The Gym Kitchen Tandoori Chicken – higher protein, added fibre; still uses refined oils, ~177 kcal/100g.
- Crosta & Mollica 2 Frozen Ortolana Sourdough Pizzas – loads of veg; ~194 kcal/100g (two pizzas per pack).
- Iceland MyProtein Chicken Curry – similar protein profile; ~210 kcal/100g.
- Goodfella’s Vegan Stonebaked Falafel – ~194 kcal/100g; check sat fat and oils.
- Dr. Oetker The Good Baker Vegan Stonebaked Spinach – multigrain base, seeds; ~205 kcal/100g.
For even more ideas, see my guide to the lowest-calorie pizzas in the UK.
Quick Tips for Choosing a Healthier Frozen Pizza
| What to Look For | Why It Matters |
|---|---|
| Thinner base over deep pan | Thinner bases usually mean fewer calories and less refined carbs, making the pizza a lighter choice. |
| More vegetables, less cheese | Vegetables add nutrients and fibre, while less cheese means lower saturated fat. You can also add your own fresh veg at home to boost nutrition. |
| Skip processed meats | Pepperoni, salami, and similar toppings raise salt and saturated fat quickly. Choose veggie or leaner protein options instead. |
| Read the nutrition label | Check the calories, salt, and saturated fat per pizza so you can make a smarter choice. |
A Better Alternative: Make Your Own Pizza
One of my favourite ways to enjoy pizza without all the extra salt and saturated fat is to make my own at home – and it’s so easy. You don’t need to make the dough from scratch either; I just buy a ready-made wholegrain pizza dough from the supermarket or a specialist health shop.
Here’s how I usually make mine:
- Unroll the dough and place it on a lightly olive-oiled baking tray.
- Brush a little extra virgin olive oil on top, then spread over a good-quality passata.
- Add a handful of grated lower-fat cheese or mozzarella.
- Top with lots of fresh vegetables — I usually go for mushrooms, peppers, and red onion.
- Sprinkle with oregano (or your favourite herbs) and bake.
This way, you control the ingredients, keep portions reasonable, and end up with a pizza that’s higher in fibre and nutrients compared to most frozen or takeaway options.
FAQs About Frozen Pizza and Health
Is frozen pizza bad for your heart or cholesterol?
Not if you eat it occasionally, but many pizzas are high in saturated fat and salt, which can raise cholesterol and affect heart health if eaten too often.
Is frozen pizza fattening?
It can be, especially if you eat larger portions or choose cheese-heavy, meat-loaded options. Sticking to a couple of slices with a big side salad can help keep calories in check.
Is frozen pizza good for weight loss?
It’s not the ideal food, but you can make it work if you pick lower-calorie, higher-fibre options and watch your portion size. Adding vegetables on the side (or on top) can make it more filling without extra calories.
Is frozen pizza okay for diabetics?
Most frozen pizzas use refined flour, so keep your portion small and balance your meal with plenty of fibre-rich vegetables. Also, check the sauce – some can be surprisingly high in sugar.
Is frozen cauliflower pizza healthy?
Not automatically. Some are lighter, but many add starches, cheese, and refined oils, so always check the nutrition label instead of assuming it’s healthier.
Is frozen pizza healthier than Domino’s or restaurant pizza?
In many cases, yes. Frozen supermarket pizzas often have less salt, less saturated fat, and fewer calories than typical takeaway pizzas — but it depends on the brand and toppings.
Does frozen pizza have sugar?
Usually, yes – but it’s often just a small amount in the tomato sauce. If you’re concerned, check the ingredients list.
The Bottom Line
Frozen pizza has a bad reputation, but it’s not automatically worse than takeaway or chain-restaurant pizza. Authentic artisan pizzerias are a different story – they often use simpler, high-quality ingredients, but the large portions can still push up calories and salt. When you compare the nutrition, frozen options can sometimes come out ahead.
In fact, many frozen options are lower in salt, saturated fat, and calories compared to pizzas from the big takeaway chains, especially if you choose simpler, veggie-based varieties and keep your portions in check.
That said, most frozen pizzas are still ultra-processed, so they’re best enjoyed occasionally rather than becoming a weekly habit. If you want more control over what goes on your plate, making your own pizza at home is the healthiest option, and honestly, it can taste even better.
