What to Eat at Pizza Hut: Healthy Menu Choices and Nutrition Facts

Pizza Hut nutrition facts
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The first Pizza Hut opened in Wichita, Kansas in 1958. Today, the well-known chain serves up pizza at more than 16,000 restaurants in 100 countries worldwide.

While pies are the cornerstone of the menu, Pizza Hut also serves salads, pasta, chicken wings, and even dessert. As always when dining out, it’s important to keep portion size in mind at Pizza Hut—maybe even more so than you would at another restaurant.

When reviewing Pizza Hut’s nutrition info or using the online nutrition calculator, you’ll have to take the serving size for each type of pizza into consideration.

For example, if you order a 6-inch Personal Pan Pizza, 1/4th of the whole pie is a single serving. If you order a small Original Pan Pizza or a rectangular pizza, a single serving is 1/8th of the entire pie. If you order a Stuffed Crust Pizza, a single serving is 1/12th of the whole pie.

Once you understand how the nutrition facts add up, you can create a healthier meal from your choices at Pizza Hut. While most of the options are high in fat and saturated fat, choosing nutritious toppings and being mindful of portions can help keep calories in check.

If you follow a special diet, you’ll even find some gluten-free options at Pizza Hut, as well as dishes that are suitable for plant-based diets.

What Experts Say

“Pizza Hut offers multiple options free of allergens, including certified gluten-free crusts at certain locations. However, most options are lower in fiber and veggies. If eating here regularly, try opting for meals that include foods rich in fiber like whole grains and veggies for your other meals to help create daily nutritional balance.”

— Willow Jarosh, MS, RD

Navigating the Menu

Most Nutritious Options

  • Veggie Lover’s Thin ’n Crispy Pizza

  • Pepperoni P’Zone

  • Naked Bone-In Wings

  • Side Garden Salad

  • Half-Size Meatless Spaghetti 

  • Cinnamon Stix

  • Water

Least Nutritious Options

  • 18” Meat Lover's Pizza

  • Meaty P’Zone

  • Garlic Parmesan Bone-Out Wings with Fries

  • Bacon Cheddar Fries with Ranch

  • Spaghetti with Meat Sauce, Meatballs, Mushroom, and Garlic Bread

  • Hershey's Triple Chocolate Brownie

  • Mountain Dew

Pizza

With highly customizable options, you can create your own pizza a Pizza Hut to suit your tastes and dietary needs. While paying attention to the size of your pizza is important to stay within your calorie goal, don’t forget about the added fat, sodium, and carbohydrates that come from your choice of crust, sauce, toppings, and other extras.

Most Nutritious Option

Veggie Lover’s Small Thin ‘n Crispy (per slice)

100 calories, 3g fat, 1.5g saturated fat, 250 mg sodium, 14g carbohydrate, 2g sugar, and 4g protein

Least Nutritious Option

18’’ Meat Lover's (per slice)

500 calories, 24g fat, 10g saturated fat, 1100 mg sodium, 51g carbohydrate, 3g sugar, and 22g protein

P’Zones

Pizza Hut’s union of a slice of pizza and a calzone—the P’Zone—is another menu option. Choose from classic pepperoni, Meaty, or Supremo. Each P’Zone is served with a side of marinara sauce. As all three P'Zones are high in calories, fat, and sodium, consider ordering one to share or saving half for later.

Most Nutritious Option

Pepperoni (with sauce)

970 calories, 34g fat, 16g saturated fat, 1g trans fat, 1780 mg sodium, 123g carbohydrate, 8g sugar, and 42g protein.

Least Nutritious Option

Meaty (with sauce)

1150 calories, 50g fat, 21g saturated fat, 1g trans fat, 2270 mg sodium, 124g carbohydrate, 9g sugar, and 50g protein

Wings

You can order chicken wings bone-in or bone-out from Pizza Hut’s Wingstreet menu. Wings are breaded, fried, and come with your choice of sauce for dipping (such as BBQ, Ranch, or Buffalo) and a side of fries.

Most Nutritious Option

Naked Bone-In Wings (per wing)

80 calories, 4.5g fat, 1g saturated fat, 160 mg sodium, 0g carbohydrate, 0g sugar, and 9g protein

Least Nutritious Option

Garlic Parmesan Bone-Out Wings with Fries

880 calories, 51g fat, 9g saturated fat, 2040 mg sodium, 86g carbohydrate, 8g sugar, and 19g protein

Sides

The choice of sides at Pizza Hut mostly consists of carb-heavy classics like french fries, garlic bread or knots, and cheesy breadsticks with dipping sauce.

Most Nutritious Option

Side Garden Salad (no dressing)

120 calories, 4.5 g fat, 1.5g saturated fat, 240 mg sodium, 17g carbohydrate, 5g sugar, and 5g protein
Least Nutritious Option

Bacon Cheddar Fries with Ranch

1420 calories, 99g fat, 25g saturated fat, 1g trans fat, 3750 mg sodium, 104g carbohydrate, 7g sugar, and 29g protein

If you’re dining in, you may have the option of a salad bar at Pizza Hut. While not necessarily low in calories (especially if you add dressing and toppings) a salad can be a lower-calorie, lower-carb meal compared to pizza or pasta.

Pasta

Pizza Hut keeps its pasta dishes simple. You can choose from creamy alfredo or marinara, with or without meat. You can order an individual pasta meal, a meal for two, or a full pan. Both options come with a side of breadsticks or garlic bread, which you can skip to reduce a meal's carb count.

Most Nutritious Option

Half-Size Meatless Spaghetti with Garlic Bread

430 calories, 12g fat, 2.5g saturated fat, 670 mg sodium, 66g carbohydrate, 10g sugar, and 14g protein

Least Nutritious Option

Spaghetti with Meat Sauce, Meatballs, Mushroom, and Garlic Bread

1360 calories, 66g fat, 24g saturated fat, 2.5g trans fat, 2920 mg sodium, 130g carbohydrate, 27g sugar, and 60g protein

Dessert

Pizza Hut’s dessert menu varies by region but typically features several high-calorie, sugary, treats—some of which may be unexpected at a pizza joint. The chain’s partnership with Cinnabon inspired one of its most popular treats: mini cinnamon rolls with cream cheese frosting.

Most Nutritious Option

Cinnamon Stick (per stick, no icing)

80 calories, 2.5g fat, 100 mg sodium, 13g carbohydrate, 4g sugar, and 2g protein

Least Nutritious Option

Hershey’s Triple Chocolate Brownie (per 1/6 square)

380 calories, 16g fat, 5g saturated fat, 135 mg sodium, 56g carbohydrate, 37g sugar, and 5g protein

Beverages

If you’re dining in at Pizza Hut, you’ll have your choice of Pepsi fountain drinks. Many locations also offer a selection of beer and wine. If you’re ordering your meal to-go, soda is also available by the liter bottle.

Most Nutritious Option

Water

0 calories, 0g fat, 0 mg sodium, 0g carbohydrate, 0g sugar, and 0g protein

Least Nutritious Option

Mountain Dew (20 oz)

290 calories, 0g fat, 105 mg sodium, 77g carbohydrate, 77g sugar, and 0g protein

Diet-Specific Options

If you follow a specific diet, you may not be used to having options at most fast food or casual dining restaurants. In recent years, Pizza Hut has expanded its menu to include meals that are suitable for diners who have special dietary considerations, such as being gluten-free.

Gluten-free

If you eat a gluten-free diet, you’ll be glad to know that around one-third of Pizza Hut locations can make gluten-free pizza to order. Select chains offer Udi’s Gluten-Free crust as an option for creating your own pizza. However, there is a major caveat to keep in mind.

Pizza Hut does not recommend its gluten-free pizza option if you have Celiac disease.

The chain uses gluten and wheat-containing ingredients in its kitchen. Therefore, it is not a completely gluten-free environment. Even if you order a gluten-free item from the menu, it’s possible your meal could come into contact with allergens.

Low-carb

  • Garden Salad (no dressing)
  • Lemon Pepper Bone-In Wings
  • Meat-Lover’s Personal Pan Pizza
  • Small Thin ‘n Crispy Veggie Lover’s Pizza
  • Small Hand-Tossed Hawaiian Chicken Pizza

Diabetes-Friendly

  • Cheese Personal Pan Pizza
  • Side Caesar Salad (no dressing)
  • Small Hand-Tossed Supreme Pizza
  • Small Thin ‘n Crispy Chicken-Bacon-Parmesan Pizza
  • Naked Traditional Bone-In or Bone-Out Chicken Wings

Low-fat

  • Original Breadsticks (no cheese)
  • Buffalo Chicken Personal Pan Pizza
  • Cinnabon Mini Cinnamon Rolls (one roll)
  • Small Original Pan Backyard BBQ Chicken Pizza
  • Honey BBQ Bone-in or Bone-Out Chicken Wings

Low-sodium

  • Garlic Knots
  • Veggie Lover’s Personal Pan Pizza
  • Small Thin ‘n Crispy Supreme Pizza
  • Small Hand-Tossed Ultimate Cheese Lover’s Pizza
  • Smoky Garlic Bone-in or Bone-Out Chicken Wings

Vegetarian & Vegan

With the ability to customize your order, it’s possible to order a meal at Pizza Hut that works for a vegan or vegetarian diet. In fact, a few options on the menu are already vegan-friendly.

Pizza Hut menu items that may be suitable for a vegan diet include:

  • Veggies
  • French Fries
  • Marinara Sauce
  • Cinnamon Sticks
  • Hand-Tossed Crust, Thin ‘n Crispy Crust, or Personal Pan Crust (no meat or cheese)

Vegetarians who consume eggs and dairy have a few additional options at Pizza Hut, including:

  • Salad Bar
  • Desserts
  • Cheese Pizza
  • Veggie Lover’s Pizza
  • Breadsticks, Garlic Bread, Garlic Knots

Food Allergies and Safety

If you have food allergies, you may find it helpful to review the interactive allergen menu for Pizza Hut online before you go. With the tool, you can sort the menu according to common food allergens you need to avoid, such as milk, soy, eggs, fish, shellfish, wheat, and gluten.

Even though Pizza Hut doesn’t use peanuts or tree nuts in its restaurants, you can still search for these allergens, as there is a potential for cross-contamination with other ingredients.

You can also view menu items that contain monosodium glutamate (MSG).

A Word From Verywell

The highly customizable menu at Pizza Hut makes it easy to create a healthier (but still tasty) pie. If you follow a special diet, you’ll even find gluten-free pizza crust at many locations. While larger portions of pizza, pasta, and sides can be high in calories, fat, and sodium if you stick to single servings and load up on veggies and skip carb-heavy extras, it’s possible to have a satisfying and sensible meal at Pizza Hut.

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