Pizza doesn’t pretend to be a healthy option but before you 0800 you might want to opt for a pizza lower in kilojoules and sodium.

We checked out 58 large takeaway pizzas from Domino’s, Hell Pizza, Pizza Hut and Wholly Bagels & Pizza. We wanted to see which ones were a healthier choice, and how they compared with 33 supermarket pizzas.

Sodium hit

If your favourite pizza includes processed meat toppings, such as pepperoni, salami and bacon, and stuffed cheesy crusts, you could be in for a salty shock. One slice of Domino’s BBQ Meatlovers Cheesy Crust Base, Pizza Hut BBQ Hawaiian Stuffed Crust, Pizza Hut Hawaiian Stuffed Crust or Pizza Hut Meatlovers Stuffed Crust has more than 600mg of sodium. Just 2 pieces provide you with more than half the adult recommended daily upper limit for sodium.

It’s even worse for Wholly’s Sal’s and New Yorker pizzas. Each slice packs nearly 900mg.

If you can’t live without meat on your pizza it’s not all fire and brimstone. Hell’s Gluttony and Envy pizzas, which have salami, ham and bacon, are a better choice with less than 300mg of sodium a slice.

Overall, vegetarian pizzas have less sodium – Hell’s vegetarian Pride pizza was the least salty with about 200mg a slice.

Kings of the kilojoules

When it comes to your waistline, it’s more bad news for processed meat and stuffed crust lovers. One slice of Domino’s BBQ Meatlovers Cheesy Crust Pizza has 1140 kilojoules. And who ever stops at one? If you knock over 4 slices (half a pizza) you’ll be eating more than half the 8700 kilojoules recommended as an average adult’s daily intake. It’s a similar story at Pizza Hut – its Pepperoni Lovers Stuffed Crust packs 1040 kilojoules a slice.

At Wholly Bagels & Pizza, where the slices are bigger, you’ll blow more than 5000 kilojoules with just three slices of its Sal’s pizza.

The lowest kilojoule pizzas in our survey were vegetarian. Domino’s Margherita Classic Base and Pizza Hut’s Veg Supreme on a thin crispy base have less than 600 kilojoules per slice.

Supermarket pizzas

With more than 90 outlets each, Domino’s and Pizza Hut have the budget market covered – you can get a large pizza for just $5. For around the same price or cheaper you can buy a chilled or frozen pizza at the supermarket. So how do supermarket options stack up?

On average, the 33 pizzas we looked at were lower in sodium than the Domino’s and Pizza Hut options in our table. Only 4 of the supermarket options were high in sodium, compared with 9 from Pizza Hut and 9 from Domino’s.

Compare pizzas

A red symbol (Red) means the product is high in fat (>17.5g/100g), saturated fat (>5g/100g), or sodium (>600mg/100g).

It’s difficult to compare pizzas slice-by-slice because there are huge variations in size – one slice of Domino’s Pepperoni Classic Base is 54g versus one slice of Wholly Pizza Sal’s, which weighs in at 131g. That’s why we’ve listed nutrition information per slice and per 100g. The 100g figures give you a gram-for-gram comparison but the per slice data show what you’ll be eating.