Is Neapolitan Pizza Healthy?

The least thought question that, in present days, is a point of concern is whether Neapolitan pizza is healthy. The answer is simple– Neapolitan pizza is the healthiest when baked traditionally.

Do you know what makes up a healthy Neapolitan? Do you know how to make Neapolitan pizza? This article has all the answers and all you need to know about Neapolitan pizza and health. Keep reading!

When we start to think of the nutritional value of the foods we eat, pizza is not on the list. We only imagine the greasy slices with cheese and toppings. Maybe, the question will be– is the pizza delicious?

Are the toppings very finger-licking? Will the pizza be enough for the party? A healthy Neapolitan pizza has relatively fewer calories. Bake the pizza with high-quality ingredients without preservatives and fillers.

Below, we’ve discussed what makes up the Neapolitan pizza, comprising of the four major constituents– the dough, cheese, sauce, and toppings.

Is Neapolitan Pizza Healthy?

The Dough

Making Neapolitan pizza dough is a straightforward process. All you need is flour, yeast, water, and salt. Make sure to use fine flour rich in gluten content. Ferment the flour for a little longer period enhancing the taste and texture.

The dough is light since it has a low-calorie count of about 130-230 calories per serving, even though this depends on the recipe used. Furthermore, the fats are very little– not more than one gram. However, the sodium is of a high level(one gram).

Besides, the dough also has nutrients such as proteins and also a good amount of minerals, including iron, potassium, and calcium. Additionally, Neapolitan pizza dough has no cholesterol but a good amount of fiber.

Calories in Neapolitan Pizza Dough

pizza dough
Is Neapolitan Pizza Healthy?

The table below shows the number of calories available and carbohydrates found in different brands of flour

Flour BrandCalories(/100g)Carbohydrates(/100g)
Molini Pizzuti34675g
King Arthur33370g

Note that the average protein content in thesis flours is 10g. From the table above, there’s an average of about 350 calories in 100g, and the average card in 100g of flour is 70g.

The Sauce

The commonly used pizza sauce is one made from San Marzano tomatoes, grown in Italy. The tomatoes have a sweet-acidic flavor, having about 150 calories per serving. The level of the carbohydrate is 10 grams, while that of sodium is 179 milligrams.

Also, the content of the vitamin and minerals is high. The protein content is about 2 grams.

Calories In Neapolitan Pizza Sauce

Is Neapolitan Pizza Healthy?

San Marzano tomatoes are the commonly used Neapolitan pizza sauce. The table below shows a list of three brands of tomatoes and the numbers of calories present. 

TomatoesCalories (/100g)Carbohydrates(/100g)

Therefore, on average, the number of calories is 20 in 100g of San Marzano tomatoes. Tomatoes are seasoned with salt and pepper after being blended. Nutritional value is all the same with tomatoes themselves–there are no additions.

The Cheese

Buffalo mozzarella from water buffalo is the healthiest cheese to use when baking Neapolitan pizza. The cheese has a sweet flavor. Additionally, buffalo mozzarella has about 85 calories per serving, 6 grams of fat content, and 6 grams of protein content. 

On top of that, the cheese has 22% potassium content, 11% of calcium content, and some iron and vitamin A.

Is Neapolitan Pizza Healthy?

Calories in Mozzarella on Pizza

Mozzarella being cheese, is where high levels of calories add up. Fortunately, Neapolitan Margherita pizza uses a small amount of mozzarella, about 100g.

From the previous research published by the USDA website, 100g of mozzarella has about 300 calories– a number more than that in the pizza dough.

See the table below showing the calories in Neapolitan.

IngredientCalories (kcal)
Tomato sauce5
Olive oil100

In summary, Neapolitan Margherita pizza has about 930 calories. Most people add some grated parmesan to Margherita for extra flavor. When you add 1-2 tablespoons of grated parmesan, it could add roughly 25-50 calories to your pizza.

The Toppings

We recommend using fresh spinach or fresh basil if you’re looking for a healthy topping. Remember to add before serving at the end of the cooking process.

Basil adds a decent amount of potassium and proteins. However, it does not add fat, sodium calories, or cholesterol to the pizza.

Furthermore, if you want to make pizza healthier, add more spinach. It has no cholesterol or fats at all, but it has protein and potassium. Calcium, iron, vitamin C, and vitamin A.

Note that to control the number of calories in your pizza, you must control the ingredients. This includes the quantity and content of cheese, sauce, toppings, and dough.

Studies show that people who eat more pizza spices can reduce their calorie intake.

How to Make a Neapolitan Pizza Healthier

There are ways that you can make your Neapolitan pizza healthier. Here are just a few ideas.

Making a Homemade Neapolitan Pizza

Making your own pizza at home is the easiest way to make pizza healthier. In fact, it’s more fun because you have full control over the ingredients in terms of content and quality.

Again, you have the whole time to follow the recipe step-wise without using shortcuts. Also, you’re sure of the cleanliness of your cooking area.

An advantage of making pizza at home is that the pizza will not be greasy, unlike the takeout pizza. Additionally, the nutritional value will be added to your pizza.

Using a Woodfire Oven

The Woodfire oven cooks Neapolitan pizza more quickly– around one minute and makes it a little healthier. The pizza is cooked for around a minute. You can then add healthy leafy greens such as spinach.

If you don’t have a pizza oven, start thinking of having one. It’s worth using for that small healthy addition.

Create a Healthier Base

There are three main ways of making healthier pizza bases. They include

  1. Using wholewheat flour
  2. Making a cauliflower
  3. Using a tortilla wrap

Whole Wheat Flour Bases

Whole wheat flour has a nutritional value addition when used to make pizza. It is one of the best alternative flour for standard white bread and pasta.

The nutritional benefit of whole wheat flour is much higher because it has complex carbohydrates rich in fiber– making digestion very easy.

Averagely, whole wheat pizza dough has around 106 calories. Therefore, the calorie intake is less compared to the traditional white flour pizza.

The other contents available in whole wheat flour include sodium(145.9 mg), potassium(17.2 mg), and proteins(2.9 g).

For that reason, you can swap your plain white flour for whole wheat flour if health is your top priority. So, give whole wheat flour a go to enjoy tastier pizza, besides it being healthy.

Tortilla Bases

The tortilla pizza base is more or less a traditional thin and crispy pizza base from Naples. We also recommend it when needing to prepare a healthier Neapolitan pizza. Making the base is super easy and fast.

However, the tortilla base pizzas do not work as well in a pizza oven because the high heat of the pizza oven can burn them. A pizza oven might also make the tortilla base overlay crispy.

They are only well-suited for ordinary kitchen ovens. The base also has fewer calories.

Cauliflower Bases

Cauliflower crisps up very well. It holds a lot of water and is difficult to drain and turn into pizza dough. What of taste? Cauliflower has a very strong taste, amazing nutritional value, and relatively low calories.

The nutrients make cauliflower have more nutritional value than a dough base. Some of the nutrients that Cauliflower pizza base provides include;

  • Sugars 0.7g
  • Protein 9.5g
  • Dietary Fibre 1.5g
  • Carbohydrate 2.6g
  • Sodium 202.2mg


Overall, Neapolitan pizza is healthy. The pizza has low calories and is rich in nutrients. When making it, you will only be required to use high-quality ingredients. To add nutritional value to your pizza, we recommend that you avoid using fillers and preservatives.

The four main components of the Neapolitan pizza are dough, sauce, cheese, and toppings. Making the dough is simple and easy. We highly recommend that you use pizza sauce made from San Marzano tomatoes and buffalo mozzarella cheese.

Fresh spinach and fresh basil are the healthiest pizza toppings. They have a decent amount of potassium and protein, adding nutritional value to your body. Spinach has calcium, iron, vitamin C, and vitamin A.

From the discussion above, you have ways in which you can prepare Neapolitan pizza. First, you can make a homemade pizza which is considered best compared to a greasy takeout pizza.

Second, you can use a woodfire oven for baking your pizza. Lastly, you make your Neapolitan pizza by creating healthier bases by either using whole wheat flour, making cauliflower, or using a tortilla wrap.

Now, you have all the answers and reasons as to why you can take the Neapolitan pizza. It is very sweet, and it is very healthy. Try baking it from home, and you will enjoy it.