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

Pizza Hut

Verywell / Christian Alzate

While pies are the cornerstone of the menu, Pizza Hut has also expanded its menu to include salads, pasta, chicken wings, and even dessert. As always when dining out, it’s important to keep portion size in mind at Pizza Hut.

You can view Pizza Hut’s nutrition info online or use an online nutrition calculator. Be sure to take the serving size for each type of pizza into consideration. You’ll 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

Choosing a nutritious meal at Pizza Hut is possible if you keep nutrition facts and serving sizes in mind while ordering. For example, if you order a 6-inch personal pan pizza, 1/4th of the whole pie is a single serving. For a small original pan pizza or a rectangular pizza, a single serving is 1/8th of the entire pie. For a stuffed crust pizza, a single serving is 1/12th of the whole pie.

While most of the pizza options are high in total dietary fat and saturated fat, choosing nutritious toppings and being mindful of portions can help keep calories in check.

Most Nutritious Options  Least Nutritious Options
Veggie Lover’s Thin ’n Crispy Pizza (Pizza) 18” Meat Lover's Pizza (Pizza)
Pepperoni P’Zone (P’Zone) Meaty P’Zone (P’Zone)
Naked Traditional Wings (Wings) Garlic Parmesan Bone-Out Wings (Wings)
Breadsticks (Sides) Bacon Cheddar Fries with Ranch (Sides)
Tuscani Meaty Marinara Pasta (Pasta) Tuscani Creamy Chicken Alfredo Pasta (Pasta)
Cinnabon Mini Rolls (Desserts) Triple Chocolate Brownie (Desserts)
Aquafina Water (Drinks) Mountain Dew (Drinks)

Most Nutritious Option

For the most nutritious meal at Pizza Hut, look no further than a small veggie lover's pizza prepared on the thin 'n crispy crust. With multiple vegetables and a thinner crust, this option offers fiber and protein for relatively few calories and carbohydrates.

Pizza

With highly customizable options, you can create your own pizza at 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.

✓ Small Veggie Lover’s Thin ‘n Crispy

A single serving of a small veggie lover's pizza made on the thin 'n crispy crust delivers 100 calories, 3g fat, 1.5g saturated fat, 14g carbohydrate, 5g protein, and 250mg sodium.

In general, ordering a pizza on the thin 'n crispy crust will save both calories and carbohydrates. The other options—original pan, hand tossed, and original stuffed crust—are all higher in both calories and carbs.

✗ 18’’ Meat Lover's

The Meat Lover's pizza is topped with pepperoni, Italian sausage, bacon, ham, beef, and pork. In this large size, a single slice provides 500 calories, 23g fat, 10g saturated fat, 51g carbohydrate, 22g protein, and 1,100mg sodium.

To save on calories and sodium, choose a different crust. Another option is the supreme pizza. It has pepperoni, beef, pork, and vegetables, but no bacon, sausage, or ham, for 430 calories and 16g fat per large slice.

P’Zones

The P’Zone is Pizza Hut’s union of a slice of pizza and a calzone. 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.

✓ Pepperoni P'Zone

A pepperoni P'Zone, served with marinara sauce, has 970 calories, 34g fat, 16g saturated fat, 23g carbohydrate, 42g protein, and 1,780mg sodium.

✗ Meaty P’Zone

The Meaty P'Zone, made with pepperoni, ham, seasoned beef, seasoned pork, and Italian sausage and served with marinara sauce, has 1,150 calories, 50g fat, 21g saturated fat, 124g carbohydrate, 50g protein, and 2,270mg sodium.

The only other option on this part of the menu—the Supremo P'Zone with Italian sausage, red onion, green bell peppers, and cheese—has 980 calories, 35g fat, 16g saturated fat, 125g carbohydrates, 42g protein, and 1,760mg sodium.

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 honey BBQ, ranch, blue cheese, garlic, or buffalo) and a side of fries.

✓ Naked Traditional Wings

The naked bone-in traditional wing is coated with flavoring and fried, but remains fairly low in calories. You can expect 80 calories, 4.5g fat, 1g saturated fat, 0g carbohydrate, 9g protein, and 160 mg sodium per wing.

✗ Garlic Parmesan Bone-Out Wings

A boneless wing in the garlic parmesan flavor provides 130 calories, 9g fat, 1.5g saturated fat, 6g carbohydrate, 5g protein, and 270mg sodium.

Overall, the breaded, boneless wings contain more calories and carbohydrates, and less protein, than the traditional bone-in variety. Lower-calorie boneless options are the lemon pepper, Cajun rub, or Buffalo Burnin' Hot flavors.

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.

✓ Breadsticks

The classic breadsticks on the sides menu also happen to be the most nutritious. A serving size is a single breadstick. Each stick provides 140 calories, 4.5g fat, 1g saturated fat, 19g carbohydrates, 4g protein, and 260mg sodium.

✗ Bacon Cheddar Fries With Ranch

An order of bacon cheddar fries with ranch dip provides 1,420 calories, 99g fat, 25g saturated fat, 3,750mg 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 side, compared to breadsticks and fries.

Pasta

Pizza Hut keeps its pasta dishes simple. You can choose from creamy alfredo or marinara. 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 your meal's carb count.

✓ Tuscani Meaty Marinara Pasta

An order of the Tuscani meaty marinara pasta provides 880 calories, 40g fat, 17g saturated fat, 88g carbohydrates, 42g protein, and 1,990mg sodium.

✗ Tuscani Creamy Chicken Alfredo Pasta

The Tuscani chicken Alfredo pasta, served with a creamy sauce, adds 990 calories, 57g fat, 16g saturated fat, 77g carbohydrates, 42g protein, and 1,850mg sodium to your daily intake.

Since many Pizza Hut locations only have these two pasta options, choose the one that best satisfies your cravings. Consider eating half and saving half for another meal to spread out the calorie and sodium intake.

Desserts

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.

✓ Cinnabon Mini Rolls

A single Cinnabon mini roll (10 come in an order) is a low-calorie dessert, as long as you stick to a single serving. One roll contains 80 calories, 3g fat, 1.5g saturated fat, 12g carbohydrates, 2g protein, and 15mg sodium.

✗ Triple Chocolate Brownie

Also on the menu is the triple chocolate brownie. A single serving of the brownie (an order contains six) provides 350 calories, 16g fat, 5g saturated fat, 51g carbohydrates, 4g protein, and 120mg sodium.

If you're craving a chocolatey dessert, consider ordering the ultimate chocolate chip cookie instead. A single cookie provides 190 calories, 9g fat, 4.5g saturated fat, 26g carbohydrates, 2g protein, and 110mg sodium.

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.

✓ Aquafina Water

As always, water is a simple, calorie-free way to stay hydrated. It has 0 calories, 0g fat, 0g carbohydrate, 0g sugar, 0g protein, and 0mg sodium.

✗ Mountain Dew

A 20-ounce order of Mountain Dew soft drink provides 290 calories, 0g fat, 77g carbohydrate, 77g sugar, 0g protein, and 105mg sodium, Skip this drink order to save on sugar and calories.

Diet-Specific Options

Pizza Hut has expanded its menu to include meals that are suitable for diners who have special dietary needs, such as those who follow gluten-free, low-carb, diabetes-friendly, low-sodium, low-fat, vegetarian, and vegan diets.

Gluten-Free

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

That's because Pizza Hut 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.

For a nutritious option, order the veggie lover's pizza on gluten-free crust. If your Pizza Hut location does not offer gluten-free crust, you may be able to modify a salad to make it gluten-free by omitting croutons and breaded chicken. But there are no salad dressings without gluten-containing ingredients.

Low-Carb

For a lower-carb meal, choose Pizza Hut's thin 'n crispy crust. For example, the cheese, pepperoni, meat lover's, or chicken bacon parmesan small pizza on thin 'n crispy crust has 13g carbohydrates per slice. Other lower-carb choices include:

  • Garden salad (no dressing or croutons)
  • Cajun, garlic parmesan, lemon pepper, naked, or ranch bone-in wings (6g carbs per wing)
  • Meat-Lover’s personal pan pizza (17g carbs per 1/4 pizza)
  • Small thin ‘n crispy veggie lover’s pizza (14g per slice)
  • Small hand-tossed Hawaiian chicken pizza (17g per slice)

For a meal that offers low carbs but still provides protein, consider a slice of the supreme pizza on thin 'n crispy crust, with a side salad (skip croutons and dressing, or drizzle with olive oil).

Diabetes-Friendly

If you have diabetes, your specific dietary needs will be individual to you. But in general, a diabetes-friendly diet emphasizes lower-carb, lower-sugar, and lower-fat options. At Pizza Hut, these include:

  • Cheese personal pan pizza
  • Side Caesar salad (no dressing)
  • Side garden salad with grilled chicken (no dressing)
  • Small hand-tossed supreme pizza
  • Small thin ‘n crispy chicken-bacon-parmesan pizza
  • Naked traditional bone-In wings

To create a diabetes-friendly meal at Pizza Hut, try the cheese personal pan pizza and a side salad without dressing or croutons. The small pizza has 150 calories and 310mg sodium per slice, and the salad, as modified, adds 50 calories and 45mg sodium.

Low-Fat

While pizza toppings like cheese and meat tend to be high in fat, Pizza Hut has a few chicken options that may be suitable for a low-fat diet, especially if you choose a thin, unflavored crust in a small size. Some lower-fat options on the menu include:

  • Original breadsticks (no cheese)
  • Buffalo chicken pizza
  • Hawaiian chicken pizza
  • Backyard BBQ chicken pizza
  • Veggie lover's pizza
  • Garden side salad (no dressing)

One slice of a small Buffalo chicken pizza on thin 'n crispy crust has 3g fat, 1.5g saturated fat, and 110 calories (23% of calories from fat), making it a good option if you are looking to reduce fat in your diet.

Low-Sodium

Restaurant food is notoriously high in sodium, and cheese and processed meats (like those found atop pizza) are particularly sodium-rich. Avoiding those meat toppings can help you keep your sodium intake lower.

  • Small thin ‘n crispy veggie lover’s pizza
  • Small thin ‘n crispy cheese pizza
  • Garden side salad with balsamic vinaigrette (no croutons)
  • Cinnabon mini rolls (1 roll)
  • Triple chocolate brownie

To enjoy a pizza hut meal while sticking to a low-sodium diet, order a small thin n' crispy veggie lover's or cheese pizza. Both have 250mg sodium per slice.

Vegetarian

With the ability to customize your order, it’s possible to order a meal at Pizza Hut that works for a vegetarian diet. In addition to creating your own pie, vegetarians who consume eggs and dairy have a few options at Pizza Hut, including:

  • Cheese pizza
  • Veggie lover’s pizza
  • Ultimate cheese lover's pizza
  • Salad bar; garden side salad
  • Breadsticks, garlic bread, garlic knots
  • French fries
  • Desserts

For maximum meat-free nutrition, the veggie lover's pizza is a tasty option.

Following a Vegan Diet at Pizza Hut

According to Pizza Hut's allergen menu, the only menu item free of animal products is the Express Cinnamon Bites (which may not be available at all locations). French fries do not contain any animal products, but may be prepared in a shared fryer with chicken wings.

Similarly, the hand-tossed and personal pan pizza crusts have no animal products, but may come into contact with cheese, eggs, or meat in the kitchen.

Food Allergies and Safety

If you have food allergies, review the interactive allergen menu 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 pie that fits your dietary needs and preferences. You’ll even find gluten-free pizza crust at many locations.

Larger portions of pizza, pasta, and sides can be high in calories, fat, and sodium. If you stick to single servings, load up on veggies, and skip carb-heavy extras, it’s possible to have a satisfying, nutritious meal at Pizza Hut.

By Malia Frey
 Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist.