For two people sharing one pizza, Sainsbury's Free From Margherita provides 376 kcal per oven-cooked half, Goodfella's Stonebaked Thin Margherita provides 394 kcal per oven-baked half, and Dr. Oetker Ristorante Mozzarella is listed at 432 kcal per half, according to their Sainsbury's and ASDA Groceries listings. Each figure is below 500 kcal for the stated pizza portion, not for a whole pizza or a dinner with sides and drinks. Check the current pack for allergens, nutrition and cooking instructions before choosing.
The portion each person will eat matters more to this decision than the calories printed for a different serving size.
If the aim is to keep each person's pizza portion below 500 kcal, a pizza labelled as two servings can be divided into halves. The Sainsbury's and ASDA Groceries listings give half-pizza figures for the three Margherita and mozzarella options discussed here.
A serving can meet the calorie limit while its saturated fat and salt values still matter to your choice. Compare those figures for the portion you intend to eat, rather than judging pizzas by calories alone.
Sainsbury's Free From Margherita is described as gluten free, vegetarian and suitable for coeliacs. Its stated manufacturing-method warning for nut, soya and mustard allergy still needs checking on the current pack.
Set the portion for each diner first, then compare dietary suitability, the remaining nutrition information and the cooking directions.
| Priority | What to check | Your needs |
|---|---|---|
| Portion calories | Find the kcal figure for the portion you will eat and the number of servings in the pack. Sainsbury's lists 376 kcal per oven-cooked half of its Free From Margherita; ASDA Groceries lists 394 kcal per oven-baked half of Goodfella's Stonebaked Thin Margherita and 432 kcal per half of Dr. Oetker Ristorante Mozzarella. | We plan to share one pizza equally, and I want my half—not an assumed whole-pizza figure—to fall below 500 kcal. |
| Nutrition basis | Compare saturated fat and salt on the same portion basis as calories. The NHS explains that pre-packed food labels give nutrition per 100g and sometimes per portion; per-100g figures help when comparing different pack sizes. | Calories matter to my choice, but I also want to see what the portion contains in saturated fat and salt. |
| Dietary suitability | Read the exact pack's allergen declaration and any explicit gluten-free statement. The Sainsbury's Free From option has a manufacturing-method warning concerning nut, soya and mustard allergy; the listed Goodfella's and Dr. Oetker pizzas contain wheat and milk. | If either diner has a dietary requirement or allergy, I need to establish whether the pizza is suitable before comparing its calorie figure. |
| Cooking plans | Check the selected pack's appliance instructions, cooking time and directions for cooking from frozen. An individual pizza's size alone cannot establish its calories for one person. | I need a pizza I can cook with the appliance available, with enough time to follow its instructions before dinner. |
The calorie figures for the Sainsbury's, Goodfella's and Dr. Oetker pizzas above each apply to half a pizza. Eating the whole pizza would exceed the 500 kcal pizza-portion target.
Decide whether you will share before cooking, and use the label figure for the amount each person will actually eat.
A portion below 500 kcal does not tell you its saturated fat or salt content.
Read calories, saturated fat and salt for comparable portions when deciding between pizzas.
The listed Goodfella's and Dr. Oetker pizzas contain wheat and milk. Sainsbury's Free From Margherita is labelled gluten free but has a separate manufacturing-method allergy warning.
Check the dietary statements and allergen information on the exact pack, rather than relying on its topping or brand.
Chicago Town Deep Dish Four Cheese comes as two individual 148g pizzas, but the format does not establish the kcal value of one pizza.
Check the current pack's calories for one full pizza before using it for an under-500-kcal portion.
These references concern the named pizzas and their stated servings, not every product made by each brand.
Stonebaked Thin Margherita is a 334g vegetarian pizza with a stated serving size of half a pizza.
Ristorante Mozzarella is a thin vegetarian pizza presented as two servings.
Free From Margherita is a frozen vegetarian pizza labelled gluten free and suitable for coeliacs.
Deep Dish Four Cheese comes as two individual 148g pizzas, an alternative format to dividing one larger pizza.
These two Goodfella's thin pizzas offer pepperoni and Margherita choices for a dinner shared between two people. Check each current pack's calories for the portion you plan to serve; the two pizzas should not be assumed to have the same nutrition values.
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A thin stonebaked pepperoni pizza to consider if both diners want a half-pizza portion. It is a 332g pizza containing milk and wheat; check the current pack's calories for each portion and its cooking directions before planning dinner.
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A 334g thin stonebaked Margherita to consider sharing in halves. Check the current pack's half-pizza calorie figure, gluten and milk information, and cooking instructions before choosing it for the dinner.
Not for the three Sainsbury's, Goodfella's and Dr. Oetker pizzas discussed here: their listed figures apply to half a pizza, and each pack contains two servings. Eating the whole pizza would double its listed serving calories.
Sainsbury's Free From Margherita is labelled gluten free and suitable for coeliacs, with 376 kcal per oven-cooked half pizza. Check its current pack for the stated manufacturing-method warning concerning nut, soya and mustard allergy.
Use the calories for the amount you intend to eat to assess the 500 kcal pizza-portion target; use per-100g values to compare products on the same weight basis. The NHS explains that pre-packed food labels give nutrition per 100g and sometimes per portion.
Follow the instructions on the exact frozen pizza pack, including its stated appliance method and cooking time, and make sure the pizza is thoroughly cooked. Check those directions before choosing a pizza if dinner timing or appliance access matters.