With our latest survey highlighting that takeaway pizzas in the UK can contain as much as 16g of salt per pizza, here’s our tips on eating less salt from CASH Nutritionist, Steph Tucker.

What can you do while eating out?

• Always ask for ‘Less Salt Please!’ Tell your waiter if you find your pizza too salty
• Avoid salty toppings such as pepperoni, ham, bacon, smoked fish, anchovies, olives and capers
• Ask for less cheese and replace with vegetables
• Bases can vary enormously in the amount of salt they have. Classic, thin crust pizzas often contain less salt than thicker bases, often stuffed with salty cheese or meat!
• Check if nutrition information is available online to help you choose a lower salt pizza. Or ask your waiter if they have that information to hand
• Don't add any salt at the table – it really shouldn’t need it!

What can you do while cooking at home?

• Impress your family & friends by making your own – click here for our delicious pizza recipe!
• Use less salty ingredients such as pepperoni, bacon, chorizo, ham, cheese, smoked fish, anchovies, olives and capers
• Add a variety of vegetables including broccoli, roasted butternut squash, chargrilled aubergine and courgettes, red peppers, asparagus, red onions, sweetcorn, spinach or wild mushrooms. Add a handful of peppery rocket to top your pizza once cooked! 
• For meats lower in salt, add cooked chicken or sliced roast beef 
• Make your own tomato sauce with fresh basil, oregano & garlic, with no added salt
• Add some heat with a pinch of chilli flakes and some crunch with a sprinkling of toasted pine nuts!
• The salt content of supermarket pizzas varies dramatically. Check the labels, opting for more green and amber front-of-pack colours, rather than reds!
• Use our award winning app, FoodSwitch UK to find pizzas lower in salt.

Examples of Highs and Lows:  

UK Supermarkets - Examples of pizzas higher and lower in salt (values given per whole pizza, portion sizes vary).

Pizza FlavourHigher PizzaSalt/ Whole Pizza (g)Lower PizzaSalt / Whole Pizza (g)
CheeseTesco Stuffed Crust Cheese Feast Takeaway Pizza (490g for whole pizza)7.2Asda Chosen by You Veggie Chilli Cheezilla Stonebaked Pizza (570g)3.3
ChickenPizza Express Pollo Ad Astra Romana (360g)5.18Morrisons Kitchen BBQ Chicken Stuffed Crust Pizza (500g)2.6
HawaiianSainsbury's Thin & Crispy Ham & Pineapple Pizza (360g)3.98Aldi Cucina Stonebaked Hawaiian Pizza (350g)2.6
MargheritaSainsbury’s Free From Margherita Pizza (280g)3.92The Co-Operative Simply Value Cheese & Tomato Pizza (370g)2.4
Other MeatDr Oetker Ristorante Pizza Speciale (330g)5.1Asda Chosen by You Stuffed Crust Spicy Meatball Pizza with Garlic & Herb Dip (530g)2.8
PepperoniTesco Thin & Tasty Simply Pepperoni Stone Baked Pizza (309g)5.8Sainsbury’s Thin & Crispy Pepperoni Pizza (310g)2.44
VegetableTesco Finest Wood Fired Sunblush Tomato, Italian Mozzarella & Basil Pesto (427g)5.4The Co-operative Loved by Us Feta, Olive & Chargrilled Vegetable Pizza (402g)2.4

UK Takeaways - Examples of pizzas higher and lower in salt (values per whole medium-sized pizza, weight and portion sizes not given)
Takeaway FlavourHighSalt / Pizza (g)LowSalt / Pizza (g)
ChickenDomino's Tandoori Hot - Hot Dog Stuffed Crust - Std Mozzarella13Pizza Hut Chicken Supreme3.6
FishDomino's Tuna Delight - Hot Dog Stuffed Crust - Std Mozzarella12Domino's Tuna Delight - Thin & Crispy Crust - Std Mozzarella4
Ham & MushroomPizza Hut Farmhouse Gluten Free5.88Pizza Hut Farmhouse Italian4.48
HawaiianDomino's Hawaiian - Hot Dog Stuffed Crust - Std Mozzarella13Pizza Hut Hawaiian4.48
MargheritaDomino's Cheese & Tomato - Hot Dog Stuffed Crust - Std Mozzarella11Domino's Cheese & Tomato - Thin & Crispy Crust - Std Mozzarella3
Other MeatPapa John's Stuffed Crust Sausage & Pepperoni16Pizza Hut Supreme4.8
PepperoniDomino's Pepperoni Passion - Hot Dog Stuffed Crust - Std Mozzarella16Domino's Deluxe - Thin & Crispy Crust - Std Mozzarella5
VegetableDomino's Vegi Volcano - Hot Dog Stuffed Crust - Std Mozzarella13Pizza Hut Vegetable Supreme3.2