Papa Murphy's Nutrition Calculator: The Short Answer
At Papa Murphy's, nothing on the menu is lighter than the Garden Salad (family serving portion): 140 calories, 5g of protein and just 8g of fat. At the other end of the scale, the Stuffed Pizza Slice (Large) reaches 430 calories — so what you choose at Papa Murphy's matters far more than where you chose to eat.
This guide pulls the headline numbers from all 14 items tracked in our Papa Murphy's calculator, across 5 categories (Pizzas, Sides, Desserts, Salads and more). The average item runs about 276 calories, 7 items come in under 300 calories, and 0 items deliver 30g of protein or more.
Papa Murphy's Menu at a Glance
The table below mixes the extremes of the menu — the lightest item, the protein leader, the most protein-efficient pick and the saltiest item — with a spread across categories, so you can see the real range before you order.
| Item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Garden Salad (family serving portion) | 140 | 5g | 13g | 8g | 260mg |
| Chicken Caesar Salad (portion) | 330 | 22g | 12g | 21g | 760mg |
| Stuffed Pizza Slice (Large) | 430 | 18g | 44g | 20g | 1020mg |
| Gourmet Vegetarian Slice (Large) | 280 | 11g | 36g | 10g | 620mg |
| Cheese Pizza Slice (Large, original crust) | 290 | 12g | 34g | 12g | 590mg |
| Cheesy Bread (1 pc) | 150 | 5g | 17g | 7g | 300mg |
| Chocolate Chip Cookie Dough (1 cookie, baked) | 170 | 2g | 24g | 8g | 140mg |
| 2-Liter Soft Drink (12 oz pour) | 150 | 0g | 41g | 0g | 35mg |
| Cinnamon Wheel Slice | 190 | 3g | 30g | 7g | 220mg |
| Hawaiian Slice (Large) | 300 | 13g | 38g | 11g | 720mg |
Calories and Macros: Where the Menu Splits
Most Papa Murphy's menus split into two halves. One half is built on lean proteins and vegetables, where the Chicken Caesar Salad (portion) is typical: 330 calories with 22g of protein. The other half stacks sauces, cheese, fried items and large portions, which is how an order climbs towards the Stuffed Pizza Slice (Large) at 430 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. For fibre, the standout is the Gourmet Vegetarian Slice (Large) with 3g — fibre is the macro most fast-food orders lack, and it is a big part of whether a meal keeps you full.
- Lightest item: Garden Salad (family serving portion) — 140 calories
- Highest-protein item: Chicken Caesar Salad (portion) — 22g protein
- Best protein per calorie: Chicken Caesar Salad (portion) — 6.7g protein per 100 calories
- Highest fibre: Gourmet Vegetarian Slice (Large) — 3g fibre
- Items under 300 calories: 7 of 14
The Sodium (and Sugar) Watch-Outs
Calories get the attention, but sodium is where Papa Murphy's orders most often overshoot. The saltiest item here is the Stuffed Pizza Slice (Large) at 1020mg of sodium — a large share of the 2,300mg daily guideline in a single item, before sides or drinks. Pairing two mid-range salty items can quietly pass that whole budget.
Sugar is more concentrated: the sweetest item, the 2-Liter Soft Drink (12 oz pour), carries 41g, while most savoury items sit in single digits. Keeping sugar low at Papa Murphy's is mostly about drinks and desserts, not the main course.
- Saltiest item: Stuffed Pizza Slice (Large) — 1020mg sodium
- Sweetest item: 2-Liter Soft Drink (12 oz pour) — 41g sugar
- Balance a salty main with the lightest side you can find, and default to water over sweetened drinks.
How to Order Smarter at Papa Murphy's
Three habits cover most of the benefit. Pick a base under 300 calories — there are 7 on this menu. Anchor the order on a protein-efficient item like the Chicken Caesar Salad (portion). Then check the full build in the calculator before you pay, because toppings and sauces are where an sensible order becomes a heavy one.
- Protein first, extras second — in that order
- One rich extra per order, not three
- Check sodium as well as calories when you compare two similar items
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.