The Domino's Order That Fits a Fat Loss Day
One cheese slice on thin crust runs about 100 calories. The same slice on deep dish runs over 300. Coach Brian walks the Domino's menu item by item and hands you an order that leaves pizza night intact.
A whole large pepperoni pizza from Domino's runs somewhere between 2,300 and 3,000 calories. Split between two men that is 1,200 to 1,500 each before anyone touches a wing. Episode 151 ranks eight real orders and makes the case that the crust you pick decides most of this.
The Number Nobody Guesses
Brian opens with a bet. Most men could not guess the calorie count of the pizza they order every week within 500 calories.
The range depends on how heavy the hand was with the cheese and how many pepperoni discs went on. Even a plain cheese pizza can reach 2,000.
He is not telling you to stop eating pizza. He eats it with his family on a Friday night and says so on the episode. The point is that a saved favorite in an app becomes an order you never look at again.
Eight Real Orders, Ranked One to Ten
Brian ranks these worst to best. Every figure below is the one he states on the recording.
Stuffed Cheesy Bread (2 out of 10)
Bread with cheese in it and cheese on it. A whole order lands somewhere between 1,000 and 1,200 calories with 56 grams of fat.
Brian calls it the worst item on the Domino's menu that is not pizza. You can eat the entire thing before a single slice of pizza arrives.
Deep Dish Pepperoni (3 out of 10)
The highest fat crust on the menu and nothing else is close. One topping runs 350 to 400 calories a slice with 15 grams of fat.
Two slices puts you over 700 calories and 30 grams of fat. The box still looks mostly full.
The reason is how it gets made. This crust is fried in the pan on its way to the oven, which is where the crunch and the fat both come from.
Hand Tossed Pepperoni (4 out of 10)
The default crust most men order without thinking. About 250 calories a slice with 8 grams of fat.
Three slices lands at 750 calories with 30 grams of protein. Better than deep dish on both counts, and it is still where most men stop counting.
Hot Buffalo Wings (5 out of 10)
Brian's working number is about 100 calories a wing. Slightly less on paper, but the sauce and breading close the gap.
A dozen wings is 1,200 calories. That is the whole point of the shortcut.
New York Style Pepperoni (6 out of 10)
The wide slices. Three of them run about 600 calories with 21 grams of protein and 16 grams of fat.
That is roughly 200 calories a slice. Unless a crust is genuinely thin, assume 200 to 300 calories per slice and you will rarely be wrong.
Boneless Chicken, 6 Piece (7 out of 10)
Three hundred and forty calories with 18 grams of protein and 14 grams of fat. That is about 55 to 60 calories a piece.
Decent protein for the calories. The breading holds oil, so the fat is higher than the word chicken suggests. Brian would rather take his protein elsewhere in the day and skip these.
Crunchy Thin Crust (8 out of 10)
The smallest and lightest base on the whole menu. Three slices runs about 400 calories, so roughly 125 to 130 each.
Twelve grams of protein across the three. Pepperoni can push it to 20 grams of fat, because pepperoni is a fatty meat.
Swap the pepperoni for a vegetable or pineapple and almost every number drops. Brian orders jalapeno and keeps his protein on the side.
Chicken Caesar Salad (9 out of 10)
Two hundred and twenty calories with 19 grams of protein and 8 grams of fat. It is not pizza and it is the best protein on the board.
Keep the dressing on the side, because a good share of that fat is sitting in the cup. It runs around seven dollars and fifty cents.
Your Order, Written Down
Chicken Caesar salad with the dressing on the side, plus two or three slices of Crunchy Thin Crust from the Mix and Match at $6.99 an item.
You get real protein, you keep the pizza, and you take the rest home.
What Brian Orders
He is honest about it on the episode. He has the app and his family orders Domino's more than anywhere else.
Splitting with his wife it is a medium handmade pan with pepperoni and bacon, occasionally. His own default is thin crust with jalapeno.
The Company Story Worth Knowing
In the 2000s Domino's stock fell from over thirty dollars a share to three. Brand Keys surveys ranked them last among national pizza chains on taste.
The complaints were specific. The crust tasted like cardboard. The sauce tasted like ketchup and the cheese tasted fake.
In 2009 Domino's rebuilt the menu from scratch with a new crust, new sauce and new cheese. Then they ran ads that played the real criticism out loud before showing the new pizza.
Revenue grew that first year and kept going. Brian's read on it is the part worth keeping. When people tell you plainly that the thing you make is bad, the move is to admit it and fix it.
The Fast Five
Why does thin crust matter so much? A plain cheese slice on thin crust runs about 100 calories. The same slice on deep dish can run over 300. That is three times the number for the same bite of pizza.
Does the Mix and Match deal save money? It is $6.99 an item when you order two or more. It covers medium two-topping pizzas, boneless chicken, bread twists and a few other items.
What is the real story behind the pizza turnaround? Domino's put the criticism in front of customers instead of hiding it, changed the recipe, and said so publicly.
Is there a real low carb move at Domino's? Yes. The chicken Caesar salad.
Does pizza have to come off the table? No. The crust you choose and what you order beside it decide more than whether pizza is on the plate.
Take This Further
Brian keeps a free Eating On The Go Guide with a section for pizza chains and delivery. Download it at go.brianparana.com/eatingonthegoguide.
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More From Driven For Health
The last stop in this series took apart the breakfast board: What To Order At McDonald's For Fat Loss (Men Over 40). Taco Bell is next, and Brian takes on the fourth meal.
Frequently Asked Questions
How many calories are in a large pepperoni pizza from Domino's?
Between 2,300 and 3,000 calories for the whole pie, depending on the crust and how heavy the cheese and pepperoni go on. Split between two people that is 1,200 to 1,500 calories each.
What is the best thing to order at Domino's for fat loss?
The chicken Caesar salad at 220 calories with 19 grams of protein and 8 grams of fat. Keep the dressing on the side. Add two or three slices of Crunchy Thin Crust if you want more food.
Which Domino's crust has the fewest calories?
Crunchy Thin Crust. A plain cheese slice runs about 100 calories on thin crust against over 300 on deep dish. Three thin crust slices land near 400 calories.
What is the worst item on the Domino's menu?
The Stuffed Cheesy Bread, and it is not even pizza. A full order runs 1,000 to 1,200 calories with 56 grams of fat before a single slice of pizza reaches the table.
Why is deep dish so much higher in fat?
The crust is fried in the pan before it goes into the oven. That is where the crunch comes from and it is also why one topping slice carries 15 grams of fat.
What is the Mix and Match deal at Domino's?
It runs $6.99 per item when you order two or more. It covers medium two-topping pizzas, boneless chicken, bread twists and a few other items.
Are the boneless chicken pieces a good protein choice?
A six piece runs 340 calories with 18 grams of protein and 14 grams of fat. That is about 55 to 60 calories a piece. The protein is real. The breading holds oil, so the fat runs higher than the word chicken suggests.
What is the Call To Rise program?
The Call To Rise is a 100-day fat loss challenge built on strength training, personalized nutrition and real accountability. Most men lose 20 plus pounds and rebuild the confidence that comes with it.
