How Many Carbs In Gluten Free Pizza?

Are you a fan of gluten-free pizza but concerned about the number of carbs it contains? Look no further! In this article, we will explore the carb content of various options for gluten-free pizza and provide you with helpful tips to reduce your carb intake.

Whether you follow a low-carb diet or simply want to make healthier choices, understanding the carbohydrate content in gluten-free pizza is essential. We will also discuss how toppings can impact the overall carb count and provide strategies for balancing your carb intake with other foods.

Additionally, we’ll delve into variations in carb counts among different brands of gluten-free pizza. So, if you’re craving a delicious slice without compromising your dietary goals, read on to satisfy those cravings while keeping an eye on your carb consumption.

Prefer Audio Version?

0:00 / 0:00
How Many Carbs In Gluten Free Pizza?

What is Keto Diet?

A ketogenic diet primarily involves consuming high-fat, moderate-protein, and extremely low-carbohydrate foods. This dietary approach compensates for reduced carbohydrates with increased healthy fat intake. The goal of a ketogenic diet is to prompt the body to burn fat instead of carbohydrates for fuel.

This diet is highly beneficial for weight loss, blood sugar regulation, improving insulin sensitivity, managing blood pressure, and more. It can be adopted by anyone seeking to focus on weight loss and dietary control.

What is Gluten Free Diet?

gluten free diet

A gluten-free diet eliminates all items containing gluten, which is present in the proteins found in wheat, rye, barley, and triticale. Many individuals are allergic to gluten or have a high sensitivity to it.

For most people who adhere to a gluten-free diet, it’s not a matter of choice but a necessity due to gluten intolerance or celiac disease. Consuming gluten can provoke severe reactions, sometimes requiring emergency medical attention. Therefore, it’s essential to consume gluten-containing items cautiously.

Pizza is a prime example of a food rich in gluten. Gluten provides pizza with its characteristic stretchiness and enables the dough to rise freely, giving it a chewy texture.

Given that gluten is prevalent in various foods, including those made from wheat, rye, barley, and more, avoiding gluten can be challenging. However, adopting a gluten-free diet is not a requirement for those following a ketogenic diet.

Is Gluten Pizza Low Carb?

As mentioned earlier, it’s not necessary to adopt a ketogenic diet to adhere to a gluten-free diet. However, gluten-free products are often promoted as having lower carbohydrate content compared to traditional counterparts, leading many to believe that gluten-free pizza is inherently low in carbs and beneficial for them.

Nevertheless, it’s important to note that gluten-free pizza is not always synonymous with being keto-friendly. Many gluten-free pizza options can still be high in carbohydrates and may contain added sugars while offering lower protein content, among other differences.

Therefore, individuals following a ketogenic diet should carefully examine the nutritional information of gluten-free pizza products to ensure they align with their dietary goals. Simply being gluten-free does not guarantee compatibility with a ketogenic eating pattern.

Additional Information

Nutritional Facts

Nutritional Facts

Nutrient Value
Serving Size 0.33 pizza portion
Serving Weight 60g
Calories 130 kCal
Total Carbs 28 g
Net Carbs 27 g
Fiber 1 g
Starch -
Sugar 3 g
Sugar Alcohols -
Protein 2 g
Fat 1.5 g
Monounsat. Fat -
Polyunsat. Fat -
Saturated Fat 0 g
Cholesterol 0 mg
Glycemic Load -
Supplemental Value
Sodium 140 mg

Why Gluten Free Pizza is Not Keto Friendly?

glutent free pizza

To dispel the misconception that gluten-free pizza is inherently keto-friendly, it’s crucial to understand why it may not be suitable for those following a ketogenic diet. Here are several key reasons why gluten-free pizza might not align with keto principles:

1. Carbohydrate Content: Gluten-free pizza crusts often rely on alternative flours such as rice flour or potato starch, which can be higher in carbohydrates compared to traditional wheat-based crusts. Consequently, consuming gluten-free pizza could potentially lead to exceeding daily carbohydrate limits for individuals on a keto diet.

2. Added Sugars: Some gluten-free pizza options may contain added sugars to enhance flavor or texture. These added sugars can contribute significantly to the overall carbohydrate content, undermining the efforts to maintain ketosis.

3. Lower Protein Content: While gluten-free crusts may be lower in gluten, they might also lack sufficient protein compared to their traditional counterparts. Protein is crucial for maintaining muscle mass and promoting satiety, both of which are important aspects of a ketogenic diet.

4. Hidden Carbohydrates in Toppings: Even if the pizza crust itself is gluten-free and keto-friendly, the toppings can still contain hidden carbohydrates. Ingredients like sugary tomato sauce, starchy vegetables, or sweetened meats can all contribute to carbohydrate intake, potentially derailing ketosis.

5. Processed Ingredients: Many commercially available gluten-free pizza options contain processed ingredients and additives, which may not align with the principles of a clean, whole-food ketogenic di

High Carbohydrate Amounts

The primary aim of a ketogenic diet is to minimize carbohydrate intake, as this reduction is essential for triggering fat loss and enhancing metabolic processes. Despite this goal, numerous gluten-free pizza options contain significant amounts of carbohydrates.

Typically, individuals starting a keto diet aim to consume between 20-30 grams of net carbs per day. However, gluten-free pizza dough, often made with alternative flours, can easily surpass these daily carbohydrate limits. This contradicts the fundamental principles of a low-carbohydrate diet and undermines efforts to achieve and maintain ketosis.

High Sugar Levels

When following a ketogenic diet, it’s important to limit sugar intake to no more than 50 grams per day. Sugar is commonly found in many foods, and a single meal containing 25-30 grams of sugar can significantly impact glycogen activity.

Unfortunately, many gluten-free pizzas compensate for the absence of gluten by incorporating higher sugar levels. Consequently, it’s essential to carefully examine the sugar content of gluten-free pizza before consumption.

Elevated sugar levels can disrupt insulin regulation and lead to increased blood sugar levels, which are not conducive to a ketogenic diet. Therefore, consuming gluten-free pizza with high sugar content is not recommended for individuals adhering to a ketogenic eating pattern.

Low Protein

Keto diets emphasize maximizing protein utilization, typically aiming for around 1.6 grams of protein per kilogram of body weight per day. However, consuming pizza as a meal or two may not provide adequate protein.

Protein deficiency is a common concern for individuals following a ketogenic diet. Moderate protein intake is essential to prevent various health issues, including swelling, fatty liver, skin degeneration, and other diseases. Therefore, it’s crucial to ensure that your meals, including pizza, are balanced with sufficient protein content to support overall health and well-being while on a keto diet.

Low Fat Levels

Reducing carbohydrates in your meals on a ketogenic diet necessitates increasing your intake of healthy fats. During ketosis, your body relies on burning fat stores for energy instead of carbohydrates. However, many gluten-free pizzas are laden with trans fats rather than healthy fats.

Trans fats can counteract the objectives of a ketogenic diet as they are often referred to as “bad fats” due to their detrimental effects on cholesterol levels. They elevate LDL (bad) cholesterol levels while lowering HDL (good) cholesterol levels. Insufficient intake of healthy fats can lead to symptoms commonly associated with “keto flu,” such as fatigue, headaches, brain fog, and upset stomach.

It’s crucial to prioritize consuming healthy, high-fat foods on a ketogenic diet to support overall health and prevent adverse effects. Feeling unsatisfied may lead to increased fat consumption, but if these fats are unhealthy, they won’t benefit the body and may even hinder progress towards ketosis. Therefore, choosing sources of healthy fats is essential for maintaining the effectiveness and sustainability of a ketogenic lifestyle.

Contains Starch

Starchy products are notorious for their high carbohydrate content, which contradicts the principles of a ketogenic diet. When pizzerias substitute gluten with alternative ingredients like rice flour, modified starch, potato starch, and others, they inadvertently introduce significant amounts of carbohydrates into gluten-free products.

For instance, a common ingredient in some keto pizza crusts is modified starch, which can substantially increase the carbohydrate content. This can be particularly concerning for individuals following a ketogenic diet, as they aim to minimize carbohydrate intake.

Moreover, processed foods, including those with modified starch, are generally avoided by those on a keto diet due to their potential adverse effects on health and metabolism.

Maltodextrin, another starch-derived element often found in processed foods, has a similar impact. It quickly breaks down into sugar during digestion, leading to elevated blood sugar levels and potentially exacerbating hypertension when consumed excessively.

Therefore, individuals adhering to a ketogenic lifestyle should be cautious and vigilant about the presence of starches and processed ingredients, such as modified starch and maltodextrin, in their food choices to maintain the effectiveness and health benefits of their dietary regimen.

Keto-Friendly Pizza Buying Tips

If you’re keen on embracing a keto diet but can’t fathom giving up pizza, fret not! We’ve got you covered. You don’t have to bid farewell to your beloved dish just yet. Remember, “gluten-free” isn’t the sole criterion for a nutritious pizza. Numerous other factors contribute to making a pizza compatible with the keto lifestyle.

Before you commit to purchasing a pizza touted as keto-friendly, it’s essential to keep a few crucial aspects in mind. Here are some pointers to consider when seeking out keto-friendly pizza options!

Go for Plant-Based options

vegan pizza

When sourcing keto-friendly pizza, the primary hurdle lies in finding an appropriate crust. However, apart from that, the remaining ingredients commonly found on pizza are typically conducive to a healthy keto regimen. 

Opting for a plant-based keto pizza crust can help you steer clear of consuming excessive carbs from the crust. Certain establishments offer cauliflower pizza crusts, which you can also prepare at home. Therefore, exploring plant-based alternatives can help you stay within the keto zone!

Look Out for Hidden Carbs and Sugar

Many meatballs used in pizza contain hidden breadcrumbs, while pizza sauce may also harbor hidden sugars. These excess carbs and sugars can disrupt your keto diet.

To ensure you stay on course with your diet, it’s crucial to prioritize lower carb and sugar options.

The Low-Carb, High Protein, and Healthy-Fats Rule

A fundamental principle of the keto diet is to prioritize high protein intake while minimizing carbohydrate consumption. This approach helps you maintain optimal performance.

Pizzas featuring healthy, low-carb, and starch-free keto crusts can serve as excellent sources of protein through various toppings. Additionally, incorporating nutritious vegetarian options as toppings further enhances the protein content.

By emphasizing healthy fats and protein in your diet, you’ll experience a noticeable boost in energy levels. This dietary shift can swiftly enhance your overall activity levels and effectiveness.

Check the Ingredients

Adhering to a particular dietary regimen entails scrutinizing every ingredient on the nutritional spectrum. It’s essential to carefully examine the ingredients list and identify any questionable items.

While it’s crucial for your pizza to be appetizing, it’s equally important to minimize starch usage. When ordering, ensure to inquire if the restaurant provides a nutrition guideline for a clearer understanding of your options.


In conclusion, if you’re a fan of gluten-free pizza but concerned about its carbohydrate content, it’s important to navigate your choices carefully. Understanding the nutritional composition of various gluten-free pizza options is crucial for those following a low-carb or ketogenic diet. While gluten-free products are often perceived as lower in carbs, it’s essential to remain vigilant about hidden sugars and excessive starch usage commonly found in pizza crusts and toppings.

For individuals striving to maintain ketosis or reduce carbohydrate intake, prioritizing high-protein, low-carb options with healthy fats is key. Exploring plant-based crust alternatives and scrutinizing ingredient lists for hidden carbs and sugars can help you make informed choices aligned with your dietary goals. By adopting these strategies, you can enjoy delicious pizza while staying on track with your low-carb or ketogenic lifestyle. Remember, it’s not just about being gluten-free; it’s about making mindful choices that support your health and well-being.