Dr. Robert Cook - Is It Bad For You? Approved by Dr. Robert Cook

Is Blaze Pizza Bad For You?



Short answer

Blaze Pizza's nutritional content can be highly variable, with calories ranging from 660 to 940 per pizza, and sodium levels potentially exceeding daily recommendations. Making health-conscious choices like opting for veggie toppings, lean proteins, and lighter sauces can make Blaze Pizza a more balanced indulgence. However, mindful eating and portion control are essential to align it with a healthy diet.



Long answer

Nutritional Content of Blaze Pizza's Signature Pizzas

When considering the health implications of eating at Blaze Pizza, it's crucial to examine the nutritional content of their signature pizzas. Each individual pizza comes with a unique nutritional profile, dependent on the toppings, sauces, and crust selected. Here, we'll delve into the specifics of what a typical Blaze Pizza might contain, nutrient-wise, and what that means for your diet.

Caloric Content: The caloric content of a signature pizza at Blaze can vary significantly. A standard build-your-own pizza with classic dough, red sauce, cheese, and a few vegetable toppings may contain around 700-900 calories. However, adding meats, extra cheese, or a thicker crust option can quickly increase this number. For example:

  • Red Vine Signature Pizza: Approximately 660 calories per pizza
  • Meat Eater Signature Pizza: Approximately 940 calories per pizza
  • Green Stripe Signature Pizza: Approximately 780 calories per pizza

Macronutrients: A balanced distribution of protein, fats, and carbohydrates is key to a healthy diet. Here's how a Blaze Pizza might break down:

  • Carbohydrates: A classic dough crust pizza contains around 80-100 grams of carbohydrates, which can be a substantial portion of the recommended daily intake for some individuals, especially when considering that dietary guidelines suggest 225 to 325 grams per day based on a 2,000 calorie diet.
  • Proteins: Protein content can range from 20-50 grams per pizza, which contributes to satiety and muscle repair. This macronutrient varies mainly with the choice of meat or plant-based toppings.
  • Fats: Total fats can vary widely but expect between 20-40 grams per pizza, with higher values associated with added cheese and meat toppings. Being mindful of saturated fat intake, which can impact heart health, is important since these can range from 8-20 grams per pizza.

Fiber: Fiber is integral for digestive health and can be found in the vegetable toppings and crust of a pizza. Whole grain and gluten-free crust options might offer more fiber compared to classic dough. The content usually ranges from 3-5 grams per pizza, but this can increase with additional vegetable toppings.

Sodium: Pizza is typically high in sodium because of cheese, tomato sauce, and cured meats. A single Blaze Pizza can contain between 1,000-2,500 mg of sodium, and it’s essential to note that the American Heart Association recommends no more than 2,300 milligrams a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults.

Sugar: While pizza isn't known for being a sweet dish, sugars can sneak in through sauce and certain toppings. Generally, a pizza may have between 3-8 grams of sugars.

It is worth mentioning that the type of ingredients used and their quality also impact nutritional value. Blaze Pizza touts a commitment to fresh, clean ingredients, which may offer a slight nutritional edge compared to other fast food pizza offerings.

Reading nutrition labels and asking for detailed information on the pizzas you order can help ensure that you stay within your dietary limits. Customizing your pizza with plenty of vegetables, opting for lean proteins, and being cautious with cheese and sauce amounts can help to balance out the meal, nutrition-wise.

Understanding the Caloric Density of Pizza Toppings

When considering the nutritional aspects of pizza, especially from popular chains like Blaze Pizza, it's crucial to understand the caloric density of various toppings. Caloric density measures the amount of calories in a given weight of food and is an important concept for anyone mindful of their energy intake. Toppings can significantly alter the total calorie count of a pizza, making the choice of toppings a key factor in determining whether a pizza fits into a balanced diet.

Toppings and Their Caloric Impact:

  • Cheeses: Cheeses are often the most caloric toppings due to their high fat content. Traditional options like mozzarella, cheddar, and parmesan, can add a substantial amount of calories, with averages ranging from 80 to 120 calories per ounce.
  • Meats: Processed meats such as pepperoni, sausage, and bacon are not only calorie-rich but also contribute saturated fats and potentially harmful additives like nitrates. They generally contain between 70 to 130 calories per serving.
  • Vegetables: Vegetables are generally the lightest toppings in terms of calories. Tomatoes, peppers, onions, and mushrooms add flavors and nutrition without significantly increasing calorie content, usually contributing less than 20 calories per serving.
  • Sauces: The choice of sauce can also affect the caloric density. A standard tomato sauce is relatively low in calories, but cream-based sauces like alfredo can be quite high in calories and fats. It's important to account for around 20 to 90 calories per serving for sauces.

Creating a More Balanced Pizza:

  • Opt for thinner crusts to reduce the base caloric content, thereby allowing more room for nutrient-rich toppings without overindulging in calories.
  • Select vegetables as the main toppings to add bulk and fiber, which can help you feel full with fewer calories.
  • Use cheeses sparingly or choose lower-calorie or plant-based cheese options if available.
  • Choose lean proteins, such as grilled chicken or turkey, over high-calorie processed meats.

Caloric Density Table:

Topping Calories Per Serving (approx.)
Mozzarella Cheese 80-100
Pepperoni 70-130
Mushrooms < 20
Alfredo Sauce 50-90

Being aware of the caloric density and making conscious selections can help diners enjoy Blaze Pizza without unnecessary excesses in their diet. By emphasizing vegetables and lean proteins, and moderating high-calorie toppings like cheeses and processed meats, pizza can still be a delicious and occasional part of a health-conscious lifestyle. Remember, moderation and balance are key components of any nutritious diet.

Processed Ingredients and Preservatives in Fast-Casual Pizza

When dining at fast-casual restaurants like Blaze Pizza, it's important to understand the role of processed ingredients and preservatives in their dishes. One common reason these additives find their way into our food is to ensure longer shelf life and to maintain consistency across multiple locations. However, the inclusion of these substances can have implications for our health that should not be overlooked.

First, let's define processed ingredients. These are components of food that have been altered from their natural state for safety reasons or for convenience. Preservatives, on the other hand, are specific types of additives designed to prevent food spoilage from bacteria, molds, fungi, or yeast. While they serve a practical function, research indicates that an overconsumption of processed foods and preservatives can be linked to adverse health outcomes.

Taking a closer look at fast-casual pizza chains, it's not uncommon to find items like dough conditioners, artificial flavors, added sugars, and preservative agents listed among the ingredients. One such ingredient often used in pizza dough is azodicarbonamide, which acts as a flour bleaching agent and dough conditioner. Though approved by the FDA, its use has raised concerns, as studies on lab animals have shown respiratory issues and other health effects at high levels of exposure.

Another preservative frequently found in fast-food and fast-casual pizzas is BHT (Butylated hydroxytoluene). BHT is an antioxidant that can help prevent oxidation and rancidity in oils within the pizza dough or toppings. However, the effects of long-term consumption of BHT are still debated, with some research suggesting potential carcinogenic properties.

The presence of sodium benzoate is also notable in acidic foods like pizza sauce. Sodium benzoate extends shelf life by inhibiting the growth of mold, yeast, and bacteria. The concern with this preservative arises when it combines with ascorbic acid (vitamin C), where it can form benzene, a compound identified as a potential carcinogen.

High-fructose corn syrup (HFCS), a sweetener derived from corn starch, is sometimes added to pizzas, particularly in sauces or dressings. While HFCS can enhance flavor, its high level of fructose can overwhelm the liver, potentially leading to insulin resistance, obesity, and type 2 diabetes when consumed in excessive amounts.

Fast-casual pizzas may also contain artificial flavors to improve taste, especially in meat toppings or specialty sauces. The debate around artificial flavors centers on their necessity versus their potential impact on health, with some studies linking artificial flavors to hyperactivity in children or allergic reactions in sensitive individuals.

To help consumers make informed decisions, it's beneficial to provide a breakdown of common processed ingredients and preservatives found in fast-casual pizza, alongside their potential health effects:

Ingredient/Preservative Potential Health Effects
Azodicarbonamide Respiratory issues in high exposure (animal studies)
BHT (Butylated hydroxytoluene) Potential carcinogenic properties (controversial)
Sodium benzoate Potential formation of carcinogenic benzene (when mixed with ascorbic acid)
High-fructose corn syrup Insulin resistance, obesity, and diabetes (when consumed in excess)
Artificial flavors Links to hyperactivity and allergic reactions (specific to individuals)

While fast-casual chains like Blaze Pizza offer the convenience of quick, customizable meals, it's essential to be conscious of the less visible aspects of our food choices, particularly processed ingredients and preservatives. By understanding these components, patrons can better weigh their options and choose items that align with their health goals and dietary needs.

Sodium Levels in Blaze Pizza and Heart Health

When assessing the health implications of any food item, considering its sodium content is crucial, especially in relation to heart health. Pizza, in general, is known for its high sodium levels due to ingredients like cheese, tomato sauce, and processed meats, all of which are common toppings at establishments like Blaze Pizza.

Blaze Pizza offers a variety of ingredients that can either increase or decrease the total sodium content of your pizza. The choice of crust, type of cheese, and toppings plays a significant role in the overall sodium levels of the meal. For instance, a standard Blaze Pizza with classic dough, red sauce, mozzarella, pepperoni, and other toppings can contain around 800-900 mg of sodium per slice. Considering that the American Heart Association recommends no more than 2,300 mg of sodium per day and an ideal limit of just 1,500 mg for most adults, one can see how quickly pizza can contribute to an excessive intake.

  • Classic Dough: 150 mg of sodium per slice
  • Red Sauce: 70 mg of sodium per 2 oz
  • Mozzarella Cheese: 175 mg of sodium per oz
  • Pepperoni: 500 mg of sodium per oz

Excessive sodium intake is associated with higher blood pressure, a major risk factor for heart disease and stroke. Over time, a diet high in sodium can damage blood vessels, leading to heart disease, kidney disease, and congestive heart failure. Consumers with hypertension, diabetes, or cardiovascular concerns are often advised by healthcare professionals to monitor and limit their sodium intake rigorously.

However, not all pizzas at Blaze Pizza are created equal in terms of sodium content. Opting for a pizza with less cheese, vegetable toppings, and sauce choices like the spicy red sauce (which has slightly less sodium than the classic), can result in a pizza with a more manageable sodium level. Additionally, Blaze Pizza provides a "Simple Pie," which is essentially a pizza with mozzarella, parmesan, and red sauce, and has lower sodium content compared to more elaborately topped pizzas. Here is a comparison of sodium content in various options at Blaze Pizza:

Topping Sodium Content
Simple Pie (per slice) 390 mg
Vegetable Toppings (per oz) 10-20 mg
White Cream Sauce (per 2 oz) 100 mg
Chicken Topping (per oz) 60 mg

For those concerned about heart health, it's possible to customize a pizza at Blaze Pizza to accommodate a lower sodium diet. An ideal strategy would be to select a thin crust, which naturally has less sodium, pair it with low-sodium sauce options, and choose fresh vegetables or chicken over processed meats. It's equally important to be mindful of additional items like salads or desserts, as these too can be high in sodium.

In summary, while Blaze Pizza and similar fast-casual dining options have menu items high in sodium, with careful selection and customization, it's possible to enjoy pizza without significantly compromising heart health. However, individuals on sodium-restricted diets should be particularly cautious, balancing such meals with other low-sodium foods throughout the day. As always, it's essential to consult with healthcare providers or dietitians when making dietary choices impacting heart health, particularly when managing conditions like hypertension or cardiovascular diseases.

The Gluten-Free Crust Option: Is It Actually Healthier?

When debating the health aspects of pizza options, the gluten-free crust at Blaze Pizza often enters the conversation—especially amongst those with gluten sensitivities or celiac disease, or for those who simply wish to reduce gluten in their diets. Let's break down the components to see if this crust is actually a healthier alternative to the traditional pizza base.

Firstly, it's essential to note that gluten-free does not inherently mean healthier. While it is critical for those with celiac disease or gluten intolerance to avoid gluten for health reasons, the absence of gluten does not automatically equate to a lower calorie count or a more nutritious option. In fact, gluten-free products can sometimes have more calories and fat than their gluten-containing counterparts, as manufacturers often add extra sugar and fat to compensate for changes in flavor and texture.

The gluten-free crust at Blaze Pizza is made primarily from water, brown rice flour, rice starch, tapioca flour, and cultured brown rice, among other ingredients. Let's examine some key nutritional aspects:

  • Calories: A whole gluten-free crust contains approximately 460 calories.
  • Carbohydrates: Total carbohydrates clock in at about 84 grams per crust, which can be a concern for those monitoring their carb intake.
  • Fats: You'll find around 14 grams of fat per crust, which is actually a bit lower compared to the original crust.
  • Fiber: Gluten-free options often have less fiber. Blaze's gluten-free crust provides a lower fiber content than the regular crust, making it less beneficial for digestive health.
  • Sugar: The gluten-free crust contains 5 grams of sugar, similar to the regular dough option.
  • Salt: With 1180 milligrams of sodium, it's a high-sodium food item to be cautious with if you're watching salt intake for blood pressure or heart health.

For those with a gluten intolerance or celiac disease, choosing gluten-free options like the crust from Blaze Pizza is essential for avoiding the discomfort and potential harm caused by gluten-containing foods. However, for those without these concerns, a gluten-free crust isn't necessarily the healthier option. A lack of gluten doesn’t translate into fewer calories or more nutrients. It's also important to consider toppings, which can quickly turn a gluten-free pizza into a high-calorie, high-fat meal, just like any other pizza.

In summary, the gluten-free crust at Blaze Pizza may provide a necessary alternative for individuals with gluten-related disorders, but it’s not a one-size-fits-all healthier choice. As with any dietary choice, understanding your personal health needs and reading nutritional labels is key to making the best decision for your health. Always consult with a healthcare professional or dietitian if you are unsure about the best dietary options for your specific circumstances.

Balancing Indulgence with Healthy Eating Habits

Blaze Pizza, like many other fast-casual dining options, offers a variety of choices that range from indulgent to more health-conscious alternatives. The key to enjoying Blaze Pizza without overstepping the boundaries of a balanced diet lies in making informed choices and being aware of portion sizes.

Make Smart Toppings Choices: At Blaze Pizza, the customization of your pizza allows you to take control of the nutritional content. Opt for vegetable toppings like bell peppers, mushrooms, and onions to add flavor with fewer calories. Limit the number of high-calorie toppings such as pepperoni, sausage, and extra cheese.

  • Veggie Toppings: Tomatoes, spinach, zucchini, artichokes.
  • Lean Proteins: Grilled chicken, turkey meatballs, tofu.
  • Cheese Options: Go easy on the cheese or choose lower-fat options if available.

Crust Consideration: The type of crust you choose can significantly impact your meal's nutritional profile. Thin crusts generally contain fewer calories and carbohydrates than thicker, doughier options. Blaze Pizza offers gluten-free and keto-friendly crusts as well, catering to those with specific dietary requirements.

  • Traditional Crust: Made with simple ingredients like flour, yeast, olive oil, and salt.
  • Gluten-Free Crust: Suitable for those with gluten sensitivities or celiac disease.
  • Keto Crust: Lower in carbs, catering to those following a ketogenic diet.

Portion Control: Pizza is often consumed in larger portions than necessary, leading to excessive calorie intake. Considering that an average slice of pizza can contain between 250-300 calories, choosing to eat just one or two slices and complementing with a salad can help maintain a balanced intake.

Portion Calories (Approx.)
1 Slice 250-300
2 Slices 500-600

Mindful Eating: Pay attention to your hunger cues and eat slowly to savor each bite. This practice can prevent overeating by giving your body time to register fullness, ultimately leading to more satisfaction with fewer calories consumed.

Balance with Other Meals: If you're planning on indulging in pizza, prepare for it by making healthier choices earlier in the day. By balancing your caloric intake, you can enjoy your meal without the guilt associated with deviating from a healthy eating plan.

  • Eat a nutrient-dense breakfast and lunch.
  • Include plenty of fiber and protein in your meals to keep you full.
  • Stay hydrated throughout the day.

Customization is Key: Blaze Pizza's model of allowing customers to build their own pizzas can be an advantage for those looking to stay on track with their health goals. Use this opportunity to create a pizza that aligns with your specific dietary needs, whether that means loading up on vegetables, choosing a different type of crust, or controlling cheese and sauce levels.

Enjoying an occasional pizza from Blaze while maintaining an overall balanced diet is entirely possible. It's about the choices you make on toppings, the type of crust, the number of slices you consume, and how you compensate for this indulgence during other meals of the day.

Frequently asked questions

Blaze Pizza caters to vegan diets by offering dairy-free cheese and a variety of plant-based toppings. Customers can create a custom pizza with the original dough, which is vegan, and pick from a selection of veggies and vegan cheese to tailor a pizza that fits their dietary preferences.

Yes, you can enjoy Blaze Pizza while following a low-carb diet by choosing their keto crust option, which is lower in carbohydrates. Be mindful of the toppings you select; prioritize high-protein and low-carb options like grilled chicken and a variety of vegetables, and steer clear of sweet sauces and extra cheese to keep carb content in check.

For a healthier pizza at Blaze Pizza, choose a thin crust to lower the calorie and carb count, opt for plenty of veggie toppings to increase fiber intake, select lean protein sources like grilled chicken, and use cheese sparingly. Avoiding high-calorie sauces and processed meats will also help maintain a better nutritional balance.

The gluten-free crust at Blaze Pizza is not necessarily lower in calories than the regular crust. It contains approximately 460 calories, which may be similar to or even higher than some regular crust options. Always check the nutrition facts for the most accurate calorie comparison, as it's the toppings that typically contribute most to the calorie count.

Ask a question about Blaze Pizza and our team will publish the answer as soon as possible.

Possible long-term side effects

  • increased risk of heart disease
  • high blood pressure
  • insulin resistance
  • obesity
  • type 2 diabetes
  • potential respiratory issues
  • allergic reactions
  • hyperactivity in children

Ingredients to be aware of


  • protein for muscle repair
  • fiber for digestive health

Healthier alternatives

  • vegetable toppings
  • lean proteins
  • gluten-free crust (for gluten intolerance)
  • thin crust options
  • lower-calorie cheese

Thank you for your feedback!

Written by Diane Saleem
Published on: 12-01-2023

Thank you for your feedback!

Written by Diane Saleem
Published on: 12-01-2023

Random Page

Check These Out!