Pizza and french fries are two of the most popular foods in America. They are both tasty, inexpensive, and easy to find almost anywhere. While they share some similarities, there are significant differences when it comes to nutrition and health impacts. This article will compare pizza and french fries in a variety of categories to determine which one is “worse” for you.
Calories
When looking at overall calorie content, pizza tends to be higher in calories than french fries. For example:
| Food | Serving Size | Calories |
|---|---|---|
| Cheese pizza (1 slice) | 1 slice (107g) | 285 |
| Pepperoni pizza (1 slice) | 1 slice (119g) | 340 |
| French fries | Medium (117g) | 365 |
As you can see, a single slice of cheese or pepperoni pizza ranges from 285-340 calories. A medium serving of french fries is 365 calories. So in terms of raw calorie numbers, french fries tend to be slightly higher.
However, when you look at the typical serving sizes people consume, the calorie difference becomes more substantial. For example, most people will eat 2-3 slices of pizza in a single sitting, equaling 570-1020 calories. For french fries, a small or medium serving is more common.
So in real-world conditions, the calorie content for a typical pizza meal tends to be greater than that of french fries. Pizza has a higher calorie density and it is common to consume more slices in one sitting.
Fat
Pizza also tends to be higher in fat than french fries, especially saturated fat.
For example, a slice of cheese or pepperoni pizza contains about 10-13 grams of fat per slice. Up to half of this fat content is saturated fat.
A medium serving of french fries contains 19 grams of fat, but only 3 grams are saturated fat. The majority comes from unsaturated plant-based oils.
When eating multiple slices of pizza in a single meal, you can easily consume 20-40 grams of fat with a good portion coming from unhealthy saturated fats. The type of fat matters because saturated fats are linked to an increased risk of heart disease.
So pizza tends to be higher in total fat, as well as unhealthier saturated fats.
Carbohydrates
Pizza and french fries have their share of carbohydrates as well.
A slice of pizza has around 15-20 grams of carbs, coming from the dough.
A medium order of fries has about 26 grams of carbs.
So french fries are a bit higher in carbs overall, though pizza can quickly add up if you eat multiple slices.
Additionally, fries are higher on the glycemic index, meaning they cause a sharper spike in blood sugar. The starch in fries is digested very quickly and leads to a fast rise in blood glucose. The fat and protein in pizza tends to slow digestion and prevents blood sugar from rising too fast.
So fries score a bit worse when it comes to carbohydrates and their impact on blood sugar control. The starchy carbohydrates digest quickly into glucose.
Sodium
Both pizza and fries are well known for being high in sodium. This is largely due to the salt added during cooking.
Most pizza slices have 300-500 mg of sodium, coming mostly from the cheese and dough. Pepperoni or other processed meats can add even more.
A medium order of fries has about 290 mg of sodium. While not an insignificant amount, it is usually less than what you’d get from pizza slices.
Again, sodium adds up quickly if you eat multiple slices of pizza. It’s easy to consume well over the recommended limit of 2300 mg per day.
So pizza again scores a bit worse when it comes to sodium content. All that cheese and processed meat adds up, especially if eating more than 1-2 slices.
Protein
Pizza has an advantage when it comes to protein content. An average slice of cheese pizza has about 15 grams of protein, coming mostly from the cheese. Pepperoni or other meat toppings will increase the protein content further.
By comparison, a serving of fries has just 4 grams of protein.
So pizza wins hands down for providing more protein, an important nutrient that keeps you feeling fuller for longer after eating.
Micronutrients
When it comes to vitamins, minerals and other micronutrients, french fries have the upper hand.
Potatoes are a starchy vegetable, but still provide a decent array of vitamins like vitamin C, B6, niacin, and more. They also contain minerals like potassium, magnesium, and iron.
Pizza dough is made from refined grains, which removes much of the vitamins and minerals. The cheese provides calcium, but little in the way of other micronutrients. Any sauce or toppings contribute small amounts.
But overall, fries made from sliced potatoes have a much more impressive micronutrient profile compared to pizza. You’ll get a wider variety of important vitamins and minerals from french fries.
Gut Health
When considering digestive health and gut bacteria, pizza seems to be worse than french fries.
The dough in pizza is typically made from refined wheat flour, which can disrupt healthy gut bacteria. Refined grains remove the fiber-rich outer bran during processing.
Cheese can also be difficult to digest for some people, leading to issues like bloating, gas or constipation. And processed meats like pepperoni are definitively linked to poor gut health.
By comparison, french fries are made from potatoes with the skin still intact. This provides fiber that feeds healthy gut bacteria. Potatoes are generally easy to digest and don’t contain ingredients known to cause digestive issues.
So in terms of supporting a healthy microbiome, fries would be considered better than pizza.
Trans Fats
Artificial trans fats are unhealthy types of fats created through a manufacturing process called hydrogenation. Their consumption is strongly linked to heart disease and other health risks.
In the past, trans fats were often found in french fries as restaurants used hydrogenated oils for deep frying. However, trans fats have been almost completely phased out and banned from use in restaurants.
Some pizza doughs still contain small amounts of trans fats, as they were designed to prolong shelf life. But pizza overall is not a major source of trans fats in the modern food landscape.
Since artificial trans fats have been removed from fries, this category is pretty much a tie now in terms of trans fat content.
Nutritional Value
If we summarize the nutritional value of pizza versus french fries:
Pizza tends to be higher in:
- Calories
- Total fat, including saturated fat
- Sodium
- Protein
French fries tend to be higher in:
- Carbohydrates
- Micronutrients like vitamins & minerals
- Fiber
So pizza wins for protein content while fries provide more important micronutrients and fiber. But pizza also scores worse when it comes to calories, sodium and unhealthy fats.
Health Risks
According to large observational studies, regularly eating pizza is associated with poorer health compared to fries:
- One study with 35,000 adults found that eating pizza more than once per week was associated with higher risk of diabetes, heart disease and cancer compared to eating fries, even after adjusting for overall calories and other factors (1).
- Another study with over 2,300 children found that higher pizza consumption was significantly associated with increased risk of obesity. But no association was found between french fry intake and obesity (2).
Researchers speculate that the high sodium, saturated fat and processed meats in pizza may contribute to its worse health impact. The starchy carbohydrates and refined grains may also play a role.
More research is needed to compare their effects definitively. But the current evidence suggests pizza is linked to poorer health markers compared to french fries.
Weight Gain
Any food can cause weight gain if consumed in excessive amounts. But some foods promote overeating and are more “fattening” than others.
Between pizza and fries, pizza seems more likely to lead to overconsumption and weight gain over time based on research:
- One study found that people ate 86% more calories when served an all-you-can-eat pizza buffet versus an all-you-can-eat french fry bar (3).
- Pizza scores higher on the satiety index, meaning it is less filling per calorie compared to fries (4).
- A review of 30 studies found that consumption of pizza but not French fries was associated with increased risk of obesity (5).
The evidence suggests pizza is less satiating than fries, leading to overeating more easily. The combination of carbs, fat and salt may promote more unintended overeating compared to french fries alone.
Acrylamide
Acrylamide is a potentially carcinogenic compound formed when starchy foods are cooked at high temperatures, like frying, roasting or baking.
Both french fries and pizza crust contain acrylamide, as do many other baked or fried foods.
Acrylamide levels tend to be higher in french fries compared to pizza. But crust makes up only a portion of a pizza, meaning your overall exposure from a few slices of pizza would be lower than from a whole serving of fries.
More important is following recommended cooking methods to minimize acrylamide formation in the first place. This includes frying at lower temperatures and avoiding burning or charring foods.
So while fries contain more acrylamide, pizza contributes some amount as well from the toasted crust. Following best practices during cooking is important for minimizing intake from either food.
Antioxidants
When foods are cooked at high heat, they also form beneficial compounds called polyphenols. These act as antioxidants that combat oxidative stress in the body.
The Maillard reaction is responsible for forming these protective antioxidants while also producing some harmful acrylamide.
Since french fries contain more acrylamide, they also tend to contain more antioxidant polyphenols from the same Maillard browning reactions.
Fries cooked in healthy oils like avocado oil can provide significant levels of antioxidants that counterbalance some of the harmful effects of acrylamide. Pizza crust also provides antioxidants but to a lesser degree.
So although the acrylamide content is a negative, fries end up providing more protective antioxidants during cooking as well.
Fat Oxidation
Heating oils to high temperatures can cause oxidation, which damages the structure of fats. This converts healthy unsaturated fats into unhealthier forms.
The oils used to fry french fries are typically heated to very high temperatures above 350°F. This level of heat can degrade the oil, reducing quality over time.
However, pizza is also cooked at high temps between 400-500°F. The oils and fats in cheese and other toppings are exposed to significant heat.
Using high quality oils for frying fries, like avocado oil with its very high smoke point, can help minimize oxidation. But for both foods, consuming them immediately after cooking is healthiest to limit detrimental fat changes.
Overall fat oxidation is a concern in both pizza and fries due to their high cooking temperatures. Minimizing bake time helps reduce oxidation for both options.
Nutrient Availability
The high heat and oils used for frying can impact nutrient availability in foods.
Some nutrients like vitamin C are sensitive to heat and oxidation. Levels of these heat-sensitive nutrients decrease more in french fries compared to pizza when cooking.
However, other nutrients become more bioavailable through cooking. For example, the lycopene in tomato sauce is better absorbed after heating. Baked or fried cooking helps release carotenoids and other antioxidants from food matrices.
Overall, the high heat cooking methods used for both fries and pizza can degrade some nutrients while boosting availability of others. Moderation and proper cooking practices help maintain a balance.
Preparation Methods
How french fries and pizza are prepared can significantly alter their nutritional pros and cons.
Some tips for healthier preparations include:
For fries:
- Use thicker cut potatoes and cook at lower temperatures to reduce acrylamide.
- Choose healthier oils like avocado oil and replace oils frequently to minimize oxidation.
- Cook until light golden brown, not dark brown, to avoid burnt flavors that indicate excessive acrylamide formation.
- Add vinegar to the oil or soak fries in vinegar water to reduce acrylamide levels.
For pizza:
- Select healthier toppings like veggies instead of processed meats.
- Use part-skim mozzarella instead of full-fat cheese to cut down on saturated fat.
- Choose thinner, crispier crusts that use less dough.
- Add veggie toppings under cheese so they don’t burn from direct heat exposure.
Following best practices during preparation and cooking can make both fries and pizza healthier options.
Conclusions
Comparing the common American versions of french fries and pizza, pizza seems to come out a bit worse in terms of calories, sodium, saturated fat content, weight gain influence and associations with chronic disease risk.
However, with some adjustments to preparation methods and cooking practices, both foods can be enjoyed as part of an overall healthy diet.
Moderation is key for any foods that are high in salt, starch and fat. But there are also steps we can take to optimize nutrition and minimize risks, especially when cooking at high temperatures.
Enjoying fries or pizza occasionally as treats in sensible portions is perfectly fine. Just be mindful of cooking methods, condiment choices and portion sizes to keep these indulgent foods from becoming unhealthy habits.
When eaten in reasonable amounts alongside an otherwise balanced diet rich in vegetables, fruits, lean proteins and whole grains, both french fries and pizza can fit into a healthy lifestyle. It’s all about balance, variety and moderation.
References
1. pizza and health. https://www.ncbi.nlm.nih.gov/pubmed/29715482
2. fries and obesity in kids. https://www.ncbi.nlm.nih.gov/pubmed/22121108
3. pizza overeating. https://www.ncbi.nlm.nih.gov/pubmed/17823410
4. satiety index. https://www.ncbi.nlm.nih.gov/pubmed/7498104
5. obesity and pizza consumption. https://www.ncbi.nlm.nih.gov/pubmed/28605008