The new year is coming up fast, and there’s no better motivation to begin a diet than with a New Year’s resolution. Maybe you’ve tried a couple of diets out in the past, but nothing stuck, so now you’re thinking of trying out the keto diet. The only problem is you love pizza, and you’re gluten-intolerant.
So how many carbs are in a gluten-free pizza?
Depending on the size and type of pizza crust, a gluten-free pizza will have more carbs than a traditional pizza. On average, a 10-inch gluten-free pizza contains between 28 g and 32 g of carbs. A traditional pizza crust only contains around 22 g. Pizza toppings also add to the total amount of carbs.
If you’re craving a gluten-free pizza but are worried about the carb count, this guide will provide you with all the information you need to make the healthiest decision.
Does Gluten-Free Pizza Have Fewer Carbs Than Regular Pizza?
Unlike traditional pizza, a gluten-free pizza is made from gluten-free flour, which contains more carbohydrates than the traditional pizza crust.
Here’s a quick comparison of the nutritional information of the different flours used to make pizza crust:
- All-purpose flour (contains gluten) contains about 23 g of carbs, 0 g of fat, 3 g of protein, and 110 calories.
- Brown rice flour (gluten-free) contains about 31 g of carbs, 1 g of fat, 3 g of protein, and 140 calories.
- Oat flour (gluten-free) contains about 68 g of carbs, 6.31 g of fat, 15 g of protein, and 110 calories.
- Coconut flour (gluten-free) contains about 18 g of carbs, 3 g of fat, 18 g of protein, and 120 calories.
- Almond flour (gluten-free) contains 6 g of carbs, 14.1 g of fat, 5.8 g of protein, and 160 calories.
It’s also important to note that the total number of carbs your gluten-free pizza has will also depend on the following:
- The size of your pizza.
- The thickness of your pizza crust.
- The type of gluten-free flour you use.
- The toppings you select for your pizza (such as chicken, avocado, gluten-free cheese, and many more).
Is Gluten-Free Pizza Keto-Friendly?
Contrary to popular belief (that gluten-free is low carb), gluten-free pizza is not keto-friendly since it’s high in carbs.
A ketogenic (keto) diet consists of foods that have very low carbs, moderate protein, and high-fat amounts. A keto diet helps your body burn fat instead of carbohydrates.
You can purchase keto-friendly pizzas for your diet, but these pizzas are very different from gluten-free pizzas. Let’s dive into a few reasons and pizza nutrition facts that show why gluten-free pizza isn’t keto-friendly:
High in Carbs
A keto diet is low in carbohydrates to assist with fat reduction. Eating fewer carbs is believed to increase your metabolism. Gluten-free pizza is made from gluten-free flour such as oat and brown rice flour, which are both high in carbohydrates.
You are limited to consuming 20-30 grams of net carbs daily on a keto diet. Therefore a gluten-free pizza made from brown rice flour contains 31 g of carbs, which exceeds your daily carb intake.
Too Much Starch
Starch is another no-no in keto diets as the starch element maltodextrin converts carbs into sugar during digestion. Gluten-free flours contain modified starch and potato starch, which defeat the point of a keto diet.
Did you know? Too much maltodextrin in the body can lead to hypertension (high blood pressure) and increased sugar levels.
Contains Bad Fat
Gluten-free pizza contains trans fats instead of healthy fats, which is not ideal for a keto diet. It would be best to eat healthy fats on a keto diet so your body burns stored fat or fats from the food you consume.
Going on a keto diet and eating trans fats can result in “keto flu,” which causes headaches, diarrhea, brain fog, and fatigue.
High Sugar Levels
Another reason gluten-free pizzas aren’t keto friendly is the high level of sugar that makes up for the gluten-free ingredients. You can’t have more than a daily amount of 50 g of sugar on a keto diet.
Ingredients in a Gluten-Free Pizza
A pizza consists of two essential elements: the perfect pizza crust and the mouth-watering toppings (and sauce).
Let’s take a look at the ingredients found in a gluten-free pizza:
A gluten-free pizza crust is made of the following ingredients:
- ¾ cup of warm water
- 1 packet of yeast
- 1 tablespoon of sugar (or castor sugar)
- 2 cups of gluten-free flour (oat flour, brown rice flour, or almond flour)
- 1 teaspoon of salt
- 1 egg
- 1 tablespoon of olive oil
- 1 teaspoon of cider vinegar
- 1 heaped teaspoon of xanthan gum
Remember, your toppings need to be gluten-free as well. Otherwise, your pizza won’t be a gluten-free pizza.
There are so many toppings to choose from when it comes to pizza, so here’s a list of topping suggestions and ingredients found in a gluten-free cheese pizza:
- Diced tomatoes
- 2 tbsp olive oil
- Shredded or whole basil leaves (pesto is divine on a pizza)
- Mozzarella, blue cheese, or parmesan cheese (all gluten-free options)
- Steak strips
How Many Carbs Are in a 12-Inch Gluten-Free Pizza Crust?
A 12-inch gluten-free pizza crust has around 33 g of carbs, depending on the type of gluten-free flour that’s been used. Keep in mind that the total carbs of a 12-inch gluten-free pizza will also depend on the toppings.
How Many Carbs Are in a 10-Inch Gluten-Free Pizza Crust?
Depending on the gluten-free flour used to make the pizza crust, a 10-inch gluten-free pizza crust has between 28 g and 32 g of carbs. Again, the total amount of carbs will depend on the amount and kind of toppings on the pizza.
My Last Foodie Thoughts
The word gluten-free automatically makes you assume it’s a far healthier option and more lenient on the hips. While foods containing gluten are pretty high in carbs, the gluten-free alternatives are usually just as high (if not higher).
So if you’re hoping to eat a pizza that isn’t high in carbs and is still gluten-free, rather opt for a vegetable-based pizza crust (such as a cauliflower pizza crust).
It’s delicious, gluten-free, healthier, and much more forgiving when it comes to carbs than a gluten-free flour option.