Papa Murphy's Nutrition Calculator: The Short Answer
The lowest-sodium item at Papa Murphy's is the 2-Liter Soft Drink (12 oz pour) at 35mg, and the highest is the Stuffed Pizza Slice (Large) at 1020mg — more than the entire 2,300mg daily guideline in a single item. The average item on this menu carries about 573mg.
Sodium is the nutrient Papa Murphy's orders overshoot most quietly, because salt hides in sauces, cheeses, cured meats and bread rather than in obviously salty-tasting food. This guide ranks the menu from the safe end, so you can build from low-sodium anchors instead of auditing a finished tray.
The 8 Lowest-Sodium Papa Murphy's Items
Start any low-sodium order here. These are the only items on the menu that leave real room for a second item and a drink without the total snowballing.
| Item | Sodium | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 2-Liter Soft Drink (12 oz pour) | 35mg | 150 | 0g | 41g | 0g |
| Chocolate Chip Cookie Dough (1 cookie, baked) | 140mg | 170 | 2g | 24g | 8g |
| Cinnamon Wheel Slice | 220mg | 190 | 3g | 30g | 7g |
| Garden Salad (family serving portion) | 260mg | 140 | 5g | 13g | 8g |
| Cheesy Bread (1 pc) | 300mg | 150 | 5g | 17g | 7g |
| Cheese Pizza Slice (Large, original crust) | 590mg | 290 | 12g | 34g | 12g |
| Gourmet Vegetarian Slice (Large) | 620mg | 280 | 11g | 36g | 10g |
| Hawaiian Slice (Large) | 720mg | 300 | 13g | 38g | 11g |
Where the Sodium Actually Hides
The Stuffed Pizza Slice (Large) at 1020mg is the obvious danger, but the average item at 573mg is the everyday problem: two average items plus a side can pass 1,800mg without anything tasting remarkable. Processed meats, cheese, pickled items and creamy sauces are the repeat offenders across almost every category here.
A practical target for one restaurant meal is roughly 700–900mg — about a third of the day. That is achievable at Papa Murphy's, but only by anchoring on the table above and treating high-sodium extras as the exception.
- Lowest sodium: 2-Liter Soft Drink (12 oz pour) — 35mg
- Highest sodium: Stuffed Pizza Slice (Large) — 1020mg (44% of the daily guideline)
- Menu average: ~573mg per item
- Rule of thumb: one high-sodium item per day, balanced by low-sodium choices around it
Building a Meal Under 800mg
Take one main from the lowest-sodium table, pair it with the freshest side available, and drink water. In the calculator, watch the sodium bar as you add items — it climbs faster than the calorie bar, which is exactly why it surprises people. If a favourite item is salty, keep it and demote everything around it to the low end, rather than giving it up entirely.
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.
Planning a Full Day Around a Papa Murphy's Order
A restaurant meal does not happen in isolation, and the healthiest way to use these numbers is at the level of the day. If Papa Murphy's is the big meal — say a build in the 700–900 calorie range — the rest of the day simply runs lighter and more protein-led: eggs or yogurt at breakfast, a salad or soup at the other meal, water as the default drink. Nothing needs banning, and the Papa Murphy's order itself does not need shrinking; the day absorbs it by design.
The reverse also holds. On a day when the other meals are the occasion, Papa Murphy's can be the light one: the Garden Salad (family serving portion) at 140 calories plus a high-fibre side is a genuinely satisfying small meal, and knowing it exists — with its exact numbers — is what makes the plan stick instead of collapsing into guesswork.