Which Is Healthier, a Burger or Pizza?

Which Is Healthier, a Burger or Pizza?
Burger or pizza? Nutritionists may call this question an attempt to choose the lesser of the unhealthy, although they shouldn't be so absolute here.

When discussing the nutritional value of a burger versus a pizza, several factors come into consideration. Both foods can vary significantly in their health implications based on their ingredients, preparation methods, and portion sizes.

Nutritional Content


Nutritional FactsAmount
Total Fat15g
Saturated Fat6g
Trans Fat0g
Total Carbohydrate32g
Dietary Fiber2g
The table above presents the nutritional facts for a standard burger. 

A typical burger contains a patty made of ground meat, often beef, served inside a bun. It might involve toppings such as onion, lettuce, tomato, cheese, and condiments. The average hamburger delivers about 250-300 calories, around 12 grams of fat, and approximately 15-20 grams of protein.


Nutritional FactsAmount per Slice
Total Fat11g
Saturated Fat4.5g
Trans Fat0g
This table provides the nutritional facts for one slice of standard pizza. 

A standard slice of pizza consists of a yeasted flatbread topped with tomato sauce, cheese, and assorted toppings. A regular slice of plain cheese pizza yields around 270-320 calories, 10-12 grams of fat, and 12-15 grams of protein.

Health Comparison

  1. Protein: Burgers tend to have a slightly higher protein content due to the meat patty, which is essential for muscle building and growth.
  2. Calories and Fat: Both burgers and pizzas can be high in calories and fat, especially when extra cheese, meat toppings, or finishing sauces are added. However, these values can change dramatically based on the choice of ingredients and servings.
  3. Vegetable content: Pizzas often have a range of vegetable toppings, which can increase their fiber and nutrient content. Burgers usually have fewer vegetables, though this can vary based on personal preference.
  4. Refined Carbohydrates: Both burgers and pizza contain refined carbohydrates (white bread or white flour), which can cause blood sugar spikes.

However, the healthiness of a burger or pizza can be improved significantly by making smart choices in terms of ingredients and portion sizes.

Healthier Choices

Burger: Opt for lean meats like turkey or chicken, add more vegetables, use whole grain buns, and skip high-fat and high-sugar sauces like mayonnaise and ketchup.

Pizza: Choose thin-crust pizzas, add more vegetable toppings, limit the amount of cheese, and be cautious of high-fat, high-sodium meat toppings like pepperoni.


Neither a burger nor a pizza are inherently healthy or unhealthy; it depends heavily on the ingredients, preparation, and portion size. However, as a rule of thumb, a food item with more vegetables, lean proteins, whole grains, and less fat and sugar can lead to a healthier choice. Therefore, whether a burger is healthier than a pizza or vice versa depends on how they are prepared and served. 

Reyus Mammadli

As a healthy lifestyle blogger for over 10 years, I couldn't pass up healthy eating and diet reviews. I prefer to write small, understandable articles and guides for visitors, to answer the question clearly and concisely and to give the reader a starting point for further actions to improve their diet and health in general.

Diet Expert