Papa Murphy's Nutrition Calculator: The Short Answer
At Papa Murphy's, the Chicken Caesar Salad (portion) leads the menu for protein: 22g of protein in 330 calories.
But total grams can mislead: a huge item can win on protein while costing twice the calories. That is why this guide ranks the Papa Murphy's menu both ways — by total protein, and by protein per 100 calories, the number that matters when you are fitting protein into a calorie target. 0 items here reach 30g of protein or more.
The 8 Highest-Protein Papa Murphy's Items
Ranked by total protein per item, using the same data as the Papa Murphy's calculator. The last column is the one to watch if calories also matter to you.
| Item | Calories | Protein | Protein / 100 cal | Fat | Sodium |
|---|---|---|---|---|---|
| Chicken Caesar Salad (portion) | 330 | 22g | 6.7g | 21g | 760mg |
| Stuffed Pizza Slice (Large) | 430 | 18g | 4.2g | 20g | 1020mg |
| Papa's All Meat Slice (Large) | 390 | 17g | 4.4g | 20g | 960mg |
| Cowboy Pizza Slice (Large) | 370 | 16g | 4.3g | 18g | 880mg |
| Chicken Garlic Slice (Large) | 340 | 15g | 4.4g | 15g | 780mg |
| Pepperoni Pizza Slice (Large) | 330 | 13g | 3.9g | 16g | 740mg |
| Hawaiian Slice (Large) | 300 | 13g | 4.3g | 11g | 720mg |
| Cheese Pizza Slice (Large, original crust) | 290 | 12g | 4.1g | 12g | 590mg |
Protein per Calorie: The Real Winner
On efficiency, the Chicken Caesar Salad (portion) beats everything else on this menu: 22g of protein for 330 calories works out to 6.7g of protein per 100 calories. The Chicken Caesar Salad (portion) still wins on total grams (22g), but at 330 calories its efficiency is 6.7g per 100 calories.
Build around the Chicken Caesar Salad (portion) first — at 6.7g of protein per 100 calories it is the most efficient base on this menu — then add the extras you actually taste. If your goal is a protein target inside a calorie budget — the usual situation for anyone training while leaning out — efficiency should decide your default order, and total grams should decide your biggest meals.
- Most protein overall: Chicken Caesar Salad (portion) — 22g (330 cal)
- Most protein per calorie: Chicken Caesar Salad (portion) — 6.7g per 100 cal
- Highest fibre among the top protein picks: Gourmet Vegetarian Slice (Large) — 3g fibre
The Trade-Offs: Fat and Sodium
High-protein fast food usually charges you in sodium rather than calories. The saltiest item on this menu, the Stuffed Pizza Slice (Large), carries 1020mg, and several of the top-protein items sit well above 1,000mg. That does not make them bad choices — it means the rest of the day should run lighter on salt, and water beats a sweetened drink alongside them.
Fat is the second watch-out. Compare the top picks in the table: the leanest high-protein items keep fat in single digits or the low teens, while richer cuts and cheese-heavy builds push it far higher for the same protein.
- Check sodium whenever you order two high-protein items together
- Prefer grilled over fried versions of the same protein where the menu offers both
- Use the calculator to test a double-protein version before ordering it — the sodium often doubles too
Papa Murphy's Nutrition Calculator: Full Nutrition Table
For reference, here is the wider Papa Murphy's picture in one table — the highest-protein items and the lightest items from the Papa Murphy's Nutrition Calculator, side by side. Every figure matches the calculator exactly, so you can cross-check any row by building it above.
| Item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Chicken Caesar Salad (portion) | 330 | 22g | 12g | 21g | 760mg |
| Stuffed Pizza Slice (Large) | 430 | 18g | 44g | 20g | 1020mg |
| Papa's All Meat Slice (Large) | 390 | 17g | 35g | 20g | 960mg |
| Cowboy Pizza Slice (Large) | 370 | 16g | 36g | 18g | 880mg |
| Chicken Garlic Slice (Large) | 340 | 15g | 35g | 15g | 780mg |
| Pepperoni Pizza Slice (Large) | 330 | 13g | 34g | 16g | 740mg |
| Garden Salad (family serving portion) | 140 | 5g | 13g | 8g | 260mg |
| Cheesy Bread (1 pc) | 150 | 5g | 17g | 7g | 300mg |
| 2-Liter Soft Drink (12 oz pour) | 150 | 0g | 41g | 0g | 35mg |
| Chocolate Chip Cookie Dough (1 cookie, baked) | 170 | 2g | 24g | 8g | 140mg |
| Cinnamon Wheel Slice | 190 | 3g | 30g | 7g | 220mg |
| Gourmet Vegetarian Slice (Large) | 280 | 11g | 36g | 10g | 620mg |
Inside the Papa Murphy's Nutrition Calculator: Category by Category
Menus make more sense category by category than item by item, because each section of the Papa Murphy's menu plays a different role in the meal. Here is what each part contributes, with the numbers that define it.
Pizzas: the Papa Murphy's Nutrition Calculator tracks 8 items in this category, averaging about 341 calories each. The lightest is the Gourmet Vegetarian Slice (Large) at 280 calories, and the protein pick is the Stuffed Pizza Slice (Large) with 18g of protein for 430 calories. If you only remember one number from this category, remember the average — it is what an unplanned pick will cost you.
Sides: the Papa Murphy's Nutrition Calculator tracks 1 item in this category, averaging about 150 calories each. The lightest is the Cheesy Bread (1 pc) at 150 calories, and the protein pick is the Cheesy Bread (1 pc) with 5g of protein for 150 calories. The gap between the lightest and the typical pick here is where most of the day's quiet calories hide.
Desserts: the Papa Murphy's Nutrition Calculator tracks 2 items in this category, averaging about 180 calories each. The lightest is the Chocolate Chip Cookie Dough (1 cookie, baked) at 170 calories, and the protein pick is the Cinnamon Wheel Slice with 3g of protein for 190 calories. Treat the lightest item as the default and the richer items as deliberate upgrades, not accidents.
Salads: the Papa Murphy's Nutrition Calculator tracks 2 items in this category, averaging about 235 calories each. The lightest is the Garden Salad (family serving portion) at 140 calories, and the protein pick is the Chicken Caesar Salad (portion) with 22g of protein for 330 calories. This is also the category where portion choices matter most, because the calculator's portion buttons scale these figures directly.
Drinks: the Papa Murphy's Nutrition Calculator tracks 1 item in this category, averaging about 150 calories each. The lightest is the 2-Liter Soft Drink (12 oz pour) at 150 calories, and the protein pick is the 2-Liter Soft Drink (12 oz pour) with 0g of protein for 150 calories. If you only remember one number from this category, remember the average — it is what an unplanned pick will cost you.
Lightest vs Heaviest: The Real Gap
Put the two ends of the Papa Murphy's menu next to each other and the stakes become obvious. The Garden Salad (family serving portion) is 140 calories; the Stuffed Pizza Slice (Large) is 430 — a gap of 290 calories, wider than many entire meals. Neither number makes the other wrong: the lightest item is a tool for light days, the heaviest is a tool for hungry ones, and most people get into trouble only when they pick the second while planning for the first.
Sodium shows the same spread. The 2-Liter Soft Drink (12 oz pour) carries 35mg while the Stuffed Pizza Slice (Large) carries 1020mg, and sugar runs from almost nothing in the savoury core of the menu to 41g in the 2-Liter Soft Drink (12 oz pour). A balanced Papa Murphy's order is mostly an exercise in mixing the ends deliberately instead of stacking one end by default.
The Ordering Playbook
Everything in this guide condenses into a four-step routine that works at the counter, in the drive-thru and in a delivery app. It takes about twenty seconds once it is a habit, and it uses the same numbers the calculator uses, so what you plan is what you get.
- Step 1 — Anchor on protein: start with the Chicken Caesar Salad (portion) (22g protein, 330 calories) or another top protein-per-calorie pick.
- Step 2 — Add volume before calories: the Gourmet Vegetarian Slice (Large) (3g fibre) and the menu's vegetables and salads fill the tray cheapest.
- Step 3 — Spend extras deliberately: one sauce, cheese or dessert — chosen, not accumulated. Remember the 2-Liter Soft Drink (12 oz pour) alone is 41g of sugar.
- Step 4 — Check sodium before you commit: if the build passes roughly 1,500mg, swap one component for a lighter one — the 2-Liter Soft Drink (12 oz pour) shows how low the floor is at 35mg.
Common Mistakes to Avoid
Most disappointing Papa Murphy's orders fail in predictable ways, and none of them is the main item. The first is judging by the headline item alone: an average main is about 276 calories, but the tray is the sum, and sides, sauces and drinks regularly add half as much again. The second is assuming "grilled", "fresh" or "house" wording means light — the table above, not the adjective, is the evidence.
- Mistake: ordering the Stuffed Pizza Slice (Large) (430 cal) on a day planned around 500-calorie meals.
- Mistake: pairing two mid-sodium items and discovering the total passes 1,800mg — the Stuffed Pizza Slice (Large) effect, doubled.
- Mistake: skipping the protein anchor and wondering why a light order left you hungry within the hour.
- Mistake: never rechecking — menus and portion habits drift, and a 60-second calculator check catches it.