Pizza Hut UK Calories: What Can You Pick for 400,500 or 600 Calories? - The Wellness Nerd (2023)

It’s pizza night and you and your friends are off to Pizza Hut. Will it be pepperoni or Hawaiian? Or maybe a combination of two. But before you order, you want to check how badly it’s going to damage your diet plan.

Well, the truth is, there’s a reason why pizzas are not generally regarded as the world’s healthiest food. Due to the amount of cheese, bread, and high sodium content that make a pizza taste so good, they aren’t the lowest calorie item on the planet.

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So before you peruse Louisa Smith’s guide to Pizza Hut Calories, it’s good to manage your expectations. You’re not going to find a whole pizza for less than 700 calories at Pizza Hut, but you can have a slice or four.

And this does not apply strictly to Pizza Hut either, it’s just a pizza thing (as you’ll see if you also check out our guide to Dominos calories).

And, as life is too short NOT to eat pizza, that’s okay – that’s why we’re going this, so you know quite how much pizza you can eat and still not bust your calorie budget – because, that’s what healthy eating is all about – moderation.

Read on to find out the lowest calorie meals at Pizza Hut UK – oh, and just a quick note. These are the dine in calories – delivery might differ slightly.

Is Pizza Hut UK Healthy?

Pizza Hut is one of the most popular pizza chains in the UK, and the world, with over 17,639 stores globally. As far as whether Pizza Hut is healthy, well, it’s not a salad!

But, they do try and pride themselves on their ingredients.

They claim that all of their meat and milk is Red Tractor or equivalent. The seafood is also line and pole caught in an effort to preserve our vast ocean’s ecosystem from overfishing.

They are also very proud of their British heritage. Even though they have expanded globally, all of their cheese is purchased from within the UK and Ireland.

As well as making an effort to use only the top quality products, they are also making a real effort to become a more environmentally conscious enterprise.

Their goal is to reduce their carbon footprint to Net Zero by 2030. Since 2017, Pizza Hut has been introducing non-meat alternatives to its menu to not only cater to the vegan and vegetarian community but also reduce its contribution to carbon emissions.

As well as taking steps to reduce their carbon footprint, they are also reducing their food waste through a number of initiatives, including donating surplus buffet pizza to good causes at more than 50% of their restaurants.

So while it’s not healthy food, you can be sure it’s good food made with good produce.

So, now let’s start from the top (ping) and break down the calories.

The Lowest Calorie Choice at Pizza Hut UK

The lowest calorie, whole meal item at Pizza Hut comes from the Flatbread menu – this is not a huge surprise as this section of the menu is marked as 550 calories or below.

So, if you don’t want to worry about willpower – pick the Virtuous Veggie Flatbread which comes in at 440 calories – and load up on veggies at the free salad bar. Meal done for under 600 calories easily.

You can also easily create an under 600 calorie meal from the Salad Station if you don’t go overboard on some of the seriously calorific options (more on those later).

If you do want pizza, and you want to stick with a calorie budget you’re going to need to use some willpower…

The Lowest Calorie Pizza at Pizza Hut UK

The lowest calorie choice at Pizza Hut UK is an individual thin (11”) Vegan Hot ‘N’ Spicy pizza at 132 calories per slice.

However, if you are ordering a whole pizza, there will be six slices in total. That brings your whole pizza up to 792 calories in total.

So, to creep in to the under 600 calories the NHS say is a healthy amount for lunch or dinner, you’re going to have to stick to four slices – and save the other two until tomorrow!

If you want something with a little meat on it, then the lowest calorie meaty pizza at Pizza Hut UK is the Individual Thin (11”) Hawaiian pizza at 148 calories per slice – again, you can enjoy four slices of that one.

A close second for those who disagree with pineapple on pizza would be the Individual thin Hot ‘N’ Spicy Chicken pizza at 160 per slice. Technically four slices of that one takes you over – but who is counting!

Of course there are far more options for you on the menu to pick from than these three, so if you’re favourite isn’t listed, you can check out our at a glance guide below which tells you which pizzas offer an option of three slices for under 400. 500 or 600 calories.

If your normal choice isn’t on there, then head to the Pizza Hut nutrition information to find the numbers for your favourite option.

What a Difference a Base Makes

When you’re ordering a pizza, what goes on top is only part of the decision – the base can also change things up a lot. That Vegan Hot and Spicy pizza almost doubles in calories per slice between a Individual Thin and a Sharing Pan!

So, here’s the skinny on the bases.

The lowest calorie choice is always an Individual Thin

Next lowest is the Gluten Free 9″ Square – this (usually) has just 4 calories more per slice than the Individual Thin

Individual Pan 9″ is the next best choice – this normally has around 17-20 calories more per slice than the Individual Thin

The three most calorific options are

The Sharing Stuffed Crust – which has about 120 calories more per slice than the Individual Thin

The Cheesy Bites – which, again, is about 120 calories more per slice than the Indvidual Thin

The Sharing Pan – which has about 90-100 calories more per slice than the Individual Thin

The Lowest Calorie Flatbreads at Pizza Hut UK

As we said, the lowest calorie flatbread at Pizza Hut UK is the Vegan Virtuous Veg Flatbread at 401 calories.

If you want your cheese to be dairy-based, then the second lowest-calorie flatbread is the Virtuous Veg Flatbread at 439 calories.

But, if you’re aiming for under 600 calories, all the other flatbreads on the menu fit the bill.

Lowest Calorie Pasta at Pizza Hut UK

There are two options on the pasta menu – Lasagne or Mac ‘N’ Cheese. Both, are super calorific. The lowest calorie option is the Lasagne at 790 calories per serving.

If you want garlic bread with that, which you will because it’s delicious, it’s another 128 calories. Eek.

Do we dare tell you what the Mac ‘N’ Cheese comes to? Oh, go on then, because you’re so curious. It’s 824 calories per serving. Yep, we didn’t make that up.

If you’re in the mood for pasta, you might also want to check out guide to the lowest calorie options in Zizzi.

We’ve also looked at what to order in Bella Italia when you’re watching your calories.

What are the Lowest Calorie Salad Station Options at Pizza Hut UK?

You have to admire the Pizza Hut nutritional information for the dedication to the cause – they even list the calories of every individual item on the salad bar!

If you’re a fan of the salad station, then here are your lowest-calorie salad station options. The lowest choice at the salad bar is the jalapenos at just 2 calories per 20g serving.

Not surprisingly the lettuce mix, cucumbers, mixed pepper, cherry tomatoes are all on the ‘eat as much as you can carry’ list. Even the ‘mayo’-based goodies – the potato salad and coleslaw aren’t too bad if you keep to one scoop.

The ones to watch are the dried items – croutons, bacon bits, sultanas and crispy onions! The bacon bits and crispy onions both come in over 100 calories per 20g, so if you’re really trying to keep the calories down, then maybe skip past those or just choose one.

For dressings, a salsa dressing will be your lowest calorie option at just 12 calories per 20g serving.

Lowest Calorie Vegetarian Options at Pizza Hut UK

For vegetarians, the lowest calorie option would be to serve yourself a salad from the salad station (see above). However, if you’re taking a trip to Pizza Hut UK you must be wanting a pizza.

In that case, the lowest calorie vegetarian pizza is a tie between the individual thin (11”) Veggie pizza and the individual thin (11”) Veggie Pepperphoni pizza, both at 144 calories per slice.

Lowest Calorie Vegan Options at Pizza Hut UK

A close second would be an individual thin (11”) Vegan Veggie pizza at 135 per slice.

The Lowest Calorie Sides at Pizza Hut UK

The lowest calorie side dish at Pizza Hut UK is the Southern Fried Nuggets at 248 calories per 120g portion. Following second to that is the Oven-Baked Onion Rings at 303 calories.

Sadly, Pizza Hut UK’s side dishes are quite high in calories and are mostly over 350 calories. The fries (fried) are a whopping 702 calories per 250g portion! Whatttt!

Lowest Calorie Table Top Sauces & Takeaway Dip Pots at Pizza Hut UK

The lowest calorie tabletop sauce is mayonnaise at 77 calories per 100g. I know we all love the takeaway garlic mayo dip, but it is 89 calories per 25g. The lowest calorie takeaway dipping pot is the BBQ sauce dip pot at 35 calories per 25g.

UK Pizza Hut Calories at a Glance:

If you’re in a hurry and need to choose fast, take a look at the below options to find a low-calorie option that’s right for you. Please note that the pizza calories are PER SLICE, not per pizza. We wish it was per pizza!But we’ve listed them per three slice serving as, we figure that’s the minimum you’re going to want!

To work out the calories for an entire pizza, you will need to multiply these figures depending on the size of the pizza. Here is a quick breakdown of how to do that:

For 9” and 11” pizzas, there are six slices per pizza.

For 13” and 14” pizzas, there are 8 slices per pizza.

You will see the size of the pizza in (parenthesis) below. You will need to multiply that number by 6 or 8 to get the calorie count for the entire pizza.

Three Slices for About 400 Calories

Individual Thin (11”) Vegan Hot ‘N’ Spicy Veg – 132 calories

Individual Thin (11”) Vegan Pepperphoni Feast – 135 calories

Individual Thin (11”) Vegan All About Mushrooms – 136 calories

Three Slices for Under 500 Calories

Gluten-Free (9” square) Vegan All About Mushrooms – 141 calories

Individual Thin (11”) Veggie Pepperphoni – 144 calories

Individual Thin (11”) Veggie – 144 calories

Gluten-Free (9” square) Veggie – 148 calories

Individual Thin (11”) Hawaiian – 148 calories

Gluten-Free (9” square) Veggie Pepperphoni – 148 calories

Gluten-Free (9” square) Hawaiian – 152 calories

Individual Thin (11”) Margherita – 153 calories

Individual Thin (11”) Hot ‘N’ Spicy Veg – 154 calories

Individual Thin (11”) Chicken Supreme – 155 calories

Gluten-Free (9” square) Vegan Pepperphoni Feast – 155 calories

Individual Thin (11”) Vegan Veggie – 156 calories

Individual Pan (9”) Vegan Pepperphoni Feast – 156 calories

Individual Thin (11”) Vegan Margherita – 156 calories

Individual Pan (9”) Vegan All About Mushrooms – 156 calories

Gluten-Free (9” square) Margherita – 157 calories

Gluten-Free (9” square) Hot ‘N’ Spicy Veg – 158 calories

Gluten-Free (9” square) Chicken Supreme – 159 calories

Gluten-Free (9” square) Vegan Hot ‘N’ Spicy Veg – 160 calories

Gluten-Free (9” square) Vegan Veggie – 160 calories

Gluten-Free (9” square) Vegan Margherita – 160 calories

Individual Thin (11”) Hot ‘N’ Spicy Chicken – 160 calories

Individual Pan (9”) Vegan Hot ‘N’ Spicy Veg – 161 calories

Individual Thin (11”) Pepperoni Feast – 162 calories

Individual Pan (9”) Veggie Pepperphoni – 164 calories

Gluten-Free (9” square) Hot ‘N’ Spicy Chicken – 164 calories

Individual Pan (9”) Veggie – 164 calories

Sharing Thin (14”) Vegan All About Mushrooms – 165 calories

Gluten-Free (9” square) Pepperoni Feast – 166 calories

Sharing Thin (14”) Vegan Pepperphoni Feast – 166 calories

Other Options Under 500 calories

Vegan Virtuous Veg Flatbread – 401 calories

Virtuous Veg Flatbread – 439 calories

3 Slices for Under 600 Calories

Individual Thin (11”) The G.O.A.T – 167 calories

Individual Pan (9”) Hawaiian – 168 calories

Individual Thin (11”) Meat Feast – 170 calories

Individual Pan (9”) Hot ‘N’ Spicy Veg – 171 calories

Gluten-Free (9” square) The G.O.A.T – 172 calories

Sharing Thin (14”) Vegan Hot ‘N’ Spicy Veg – 172 calories

Individual Thin (11”) BBQ Americano – 173 calories

Individual Thin (11”) Supreme – 173 calories

Individual Pan (9”) Margherita – 173 calories

Gluten-Free (9” square) Meat Feast – 174 calories

Individual Pan (9”) Chicken Supreme – 175 calories

Individual Pan (9”) Vegan Veggie – 176 calories

Individual Pan (9”) Vegan Margherita – 176 calories

Individual Pan (9”) Hot ‘N’ Spicy Chicken – 177 calories

Gluten-Free (9” square) BBQ Americano – 178 calories

Sharing Thin (14”) Veggie Pepperphoni – 178 calories

Gluten-Free (9” square) Supreme – 178 calories

Sharing Thin (14”) Veggie – 179 calories

Vegan Stuffed Crust Vegan Pepperphoni Feast – 181 calories

Individual Pan (9”) Pepperoni Feast – 182 calories

Vegan Stuffed Crust Vegan All About Mushrooms – 182 calories

Sharing Thin (14”) Hawaiian – 184 calories

Vegan Stuffed Crust Vegan Hot ‘N’ Spicy Veg – 186 calories

Individual Thin (11”) Meat Feast Hot – 186 calories

Individual Pan (9”) The G.O.A.T – 189 calories

Gluten-Free (9” square) Meat Feast Hot – 190 calories

Individual Pan (9”) Meat Feast – 190 calories

Sharing Thin (14”) Margherita – 191 calories

Sharing Thin (14”) Hot ‘N’ Spicy Veg – 192 calories

Individual Pan (9”) BBQ Americano – 193 calories

Individual Pan (9”) Supreme – 193 calories

Sharing Thin (14”) Vegan Veggie – 195 calories

Sharing Thin (14”) Vegan Margherita – 195 calories

Sharing Thin (14”) Chicken Supreme – 199 calories

Individual Stuffed Crust (11”) Veggie – 199 calories

Individual Stuffed Crust (11”) Veggie Pepperphoni – 199 calories

Other Options Under 600 calories

Chicken Delight Flatbread – 500 calories

The Little G.O.A.T Flatbread – 537 calories

BBQ Beef ‘N’ Chicken Flatbread – 549 calories

The final slice…

Not gonna lie, finding a low-calorie option at Pizza Hut is a pizza work. We hope that this whopping list of options wasn’t too overwhelming and helped you to make an informed decision about what to order.

Remember, if you’re ordering a pizza, you will need to multiply the calorie numbers by either 6 or 8, depending on the size of the pizza.

So there you have it, all the lowest calorie options (or not really) at Pizza Hut UK. Have you decided what you want? Let us know in the comments.

What to Read Next

If you’re a pizza fan, you might want to check out some of our other pizza content.

Have a look at the lowest calorie options you can order from Domino’s Pizza in the UK here

If you’re looking for a super-quick, super healthy pizza recipe, then check out how to make Pitta Bread Pizza here – it literally takes about 10 minutes.

Who is The Wellness Nerd?

My name is Helen Foster and I’m a health journalist and wellness author. Publications I’ve written for include Women’s Health, Reader’s Digest, Body and Soul, Good Health at the Daily Mail and more. I have also written 16 books on health and nutrition.