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

Round Table Pizza

Verywell / Christian Alzate

A nationwide chain, Round Table Pizza serves one of the most popular foods in the world: pizza. A to-go, delivery, and sit-down restaurant, Round Table Pizza offers menu items and customization options that make it a suitable choice for people with a variety of nutrition needs and preferences.

Round Table Pizza's personal pizzas are available for under $10. There's also a salad bar option at most locations, convenient if you are dining in-house.

What Experts Say

“Round Table Pizza’s menu items tend to be high in calories and fat, but there are healthier options. For fewer calories and carbs than other pizzas, try building your own with thin crust and top it with lots of vegetables for filling fiber. Use red sauce (instead of cream-based) and avoid processed meats and extra cheese to avoid higher fat. If you eat here often, look to the salad bar to load up with non-starchy vegetables for added fiber.”
Barbie Cervoni, MS, RD, CDCES, CDN

Navigating the Menu

The majority of the pizza and appetizer menu items contain a high amount of calories, sodium, and gluten. However, Round Table Pizza does offer a gluten-free crust and lots of veggie toppings.

Although most consumers visit Round Table Pizza for their namesake item, pizza, other popular offerings include traditional salads with all the trimmings, garlic parmesan twists, and classic wings in both oven-roasted and fried preparations. Some locations also offer burgers and sandwiches. You can view nutrition facts online.

What to Order & Avoid at Round Table Pizza
 Most Nutritious Options Least Nutritious Options
Guinevere’s Garden Delight on Original Crust (Pizza) Pepperoni Maui Zaui on Stuffed Crust (Pizza)
Garlic Parmesan Twists (Appetizers) Mild Buffalo Fried Boneless Wings (Appetizers)
Spinach Salad (Salads) Caesar Salad (Salads)
Brisk Unsweetened No Lemon Iced Tea (Beverages)  Mountain Dew (Beverages) 

Most Nutritious Option

If you’re looking for the healthiest pizza slice at Round Table Pizza, the Guinevere’s Garden Delight's nutrition profile makes it the best choice.

Pizza

Round Table Pizza offers a range of crusts: original, pan, stuffed, and (in some locations) gluten-free. You can also get your pizza on a heart-shaped crust; it has the same nutrition profile as the original crust.

You can choose a specific type, such as Hawaiian, smokehouse combo with chicken or pepperoni, and gourmet veggie, or create your own with a selection of sauces and toppings. Pizzas are available in personal, small, medium, large, and extra large sizes.

✓ Guinevere’s Garden Delight Pizza on Original Crust

One slice of the personal-size Guinevere's garden delight pizza on original crust has 120 calories, 4.5g fat, 2.5g saturated fat, 17g carbohydrates, 6g protein, and 200mg sodium. Note that a personal pizza has 6 slices, and these nutrition facts are for just one slice.

Another vegetarian option is the gourmet veggie, with only 10 more calories per serving.

✗ Pepperoni Maui Zaui on Stuffed Crust

One slice of the pepperoni Maui Zaui pizza made with stuffed crust has 290 calories, 11g fat, 6g saturated fat, 32g carbohydrates, 15g protein, and 770mg sodium. In general, you'll save calories, sodium, and carbohydrates by ordering a pizza on an original crust.

Customizing your own pizza can be a helpful way to boost its nutritional value. Start with the original crust. Top it with the zesty red sauce—it's the most nutritious sauce option on the menu with 0 calories, 0g fat, 0g saturated fat, 1g carbohydrates, 0g protein, and 10mg sodium. Then, add shredded parmesan for an additional 10 calories, 0.5g fat, 0.5g saturated fat, 0g carbohydrates, 1g protein, and 30mg sodium.

Loading up with veggies is always a good bet, since they are low in calories but high in micronutrients and fiber. If you'd like some added protein on your pizza, choose ham, which will add 10 calories, 0g fat, 0g saturated fat, 0g carbohydrates, 1g protein, and 80mg sodium per serving.

To limit calories, fat, and sodium, avoid the pesto sauce, three cheese blend, and pepperoni toppings.

Appetizers

Round Table Pizza offers a few shareable appetizers: chicken wings and garlic twists.

✓ Garlic Parmesan Twists

One garlic parmesan twist contains 170 calories, 5g fat, 2g saturated fat, 25g carbohydrates, 6g protein, and 460mg sodium (not including dipping sauce. Twists come in orders of 3, 6, 12, and 24, depending on the size of your party.

✗ Mild Buffalo Fried Boneless Wings 

The fried boneless wings with mild Buffalo seasoning have 150 calories, 11g fat, 1.5g saturated fat, 5g carbohydrates, 6g protein, and 410mg sodium per wing. The smallest order of the wings has 6 pieces. All the flavors (hot Buffalo, BBQ, mango habanero, Polynesian, lemon pepper, and garlic parmesan) have similar nutrition facts.

Oven-roasted boneless wings come in all the same flavors as the fried versions, but are lower in calories and fat.

Salads

Round Table Pizza also offers salads. Packed with greens and additional protein—you can top any salad with grilled chicken—these options can make for a low-carb, lower-fat meal.

✓ Spinach Salad

The individual spinach salad contains 80 calories, 4g fat, 1.5g saturated fat, 7g carbohydrates, 5g protein, and 150mg sodium. As a low-calorie option, this salad makes for a nice side to a slice of pizza or a standalone meal. Top your salad with the balsamic vinaigrette to optimize the nutritional value.

✗ Caesar Salad

The Caesar salad delivers 350 calories, 30g fat, 6g saturated fat, 15g carbohydrates, 8g protein, and 720mg sodium. It is higher in calories and sodium than the spinach salad.

If you'd like to pack in more vegetables, the garden salad is another option. An individual portion provides 100 calories, 3.5g fat, 0.5g saturated fat, 16g carbohydrates, 4g protein, and 150mg sodium.

Dessert

While Round Table Pizza has an extensive menu for its signature offering—pizza—it only has a single item on its dessert menu: cinnamon twists. (Some locations may offer cookies and/or gelato.)

Each cinnamon twist (dough topped with cinnamon and sugar) has 180 calories, 3.5g fat, 1g saturated fat, 34g carbohydrates, 4g protein, and 290mg sodium.

Beverages

Round Table Pizza offers a variety of fountain drinks from the Pepsi family of brands at its restaurants. From iced tea to soda, the offerings range from low-calorie drinks to high-calorie choices with lots of added sugar.

✓ Brisk Unsweetened No Lemon Iced Tea

While water is the most nutritious and hydrating beverage whether you're dining at Round Table Pizza or at home, if you're craving a beverage with more flavor, Round Table Pizza does offer Brisk unsweetened no lemon iced tea for 0 calories, 0g fat, 0g carbohydrates, 0g protein, and 45mg sodium per 12-ounce serving.

✗ Mountain Dew

A 12-ounce Mountain Dew has 165 calories, 0g fat, 46g carbohydrates, 0g protein, and 60mg sodium. It also has 46g sugar per serving.

Diet-Specific Options

Although many menu items contain carbs and starch, you can find options suitable for a number of specific diets at Round Table Pizza, including gluten-free, low-fat, low-sodium, and vegetarian eating patterns.

Gluten-Free

All of Round Table Pizza's pizzas, including create-your-own, are available on gluten-free crust, and the sauces and toppings are also gluten-free. For the most nutritious option, try the Guinevere’s Garden Delight pizza, or build your own with your favorite veggie and lean protein toppings. Other choices include:

  • Classic wings (any flavor; avoid boneless wings)
  • Spinach salad (any dressing; none contain gluten ingredients)

Low-Fat

Although most pizza slices come loaded with cheese and fat-laden protein, you can find heart-healthy and low-fat items on the menu. For a veggie-packed meal, order the spinach salad. If craving a pizza, the Hawaiian or Guinevere's Garden Delight are each lower-fat options.

  • Guinevere’s Garden Delight pizza
  • Hawaiian pizza
  • Oven-roasted wings (no sauce)
  • Spinach salad
  • Side garden salad

Low-Sodium

Sticking to a low-sodium diet at a pizza joint can feel challenging, but most of the sauces and salad bar offerings are low in sodium. The most nutritious low-sodium food item at Round Table Pizza is the cheese pizza on original crust. A single slice has 290mg sodium. Or, create your own pizza with less (or no) cheese to lower the sodium count further.

  • Cheese pizza
  • Zesty red sauce
  • Vegetable pizza toppings
  • Garden salad
  • Spinach salad

Vegetarian

With the ability to choose your own toppings and two veggie pizzas on the menu, Round Table Pizza is welcoming to people following a vegetarian diet. (Vegans should stick to the salad bar, as pizza crusts could contain dairy.)

The most nutrient-dense vegetarian option is the gourmet veggie pizza, which is topped with zucchini, mushrooms, spinach, artichoke hearts, tomatoes, and onions.

  • Guinevere’s Garden Delight Pizza
  • Gourmet veggie pizza
  • Garden salad
  • Spinach salad
  • Garlic bread
  • Garlic parmesan twists
  • Cinnamon twists

Food Allergies and Safety

Round Table Pizza's website offers allergen information for the top eight food allergens: peanut, tree nut, egg, milk, wheat, soy, fish, and shellfish; the allergen menu also indicates which menu items have gluten and MSG.

If you have food allergies, it's always a good idea to check with restaurant staff before ordering. And be aware that cross-contamination is possible, since allergens are present in food preparation areas.

A Word From Verywell

Round Table Pizza’s menu contains more than pizza, with items such as sandwiches, appetizers, specialty breads, and a salad bar. For anyone preferring to avoid the standard saucy, cheesy pizza, Round Table Pizza has a number of alternatives, such as a gluten-free crust and the option to choose your own pizza toppings to meet your nutrient needs.

If dining in, you can order from the salad bar for complete control of your food. Load up on leafy greens and veggies to add nutrients without fat or sodium.

 

By Jennifer Purdie, M.Ed
Jennifer Purdie, M.Ed, is a certified personal trainer, freelance writer, and author of "Growth Mindset for Athletes, Coaches and Trainers."