Papa Murphy's Nutrition Calculator: The Short Answer
The healthiest order at Papa Murphy's is the Cheese Pizza Slice (Large, original crust): 290 calories with 12g of protein, 2g of fibre, 3g of sugar and 590mg of sodium. It wins because it pairs real protein with fibre while keeping sodium and sugar near the bottom of the menu — the combination the rest of this ranking is scored on.
For context, the Papa Murphy's Nutrition Calculator tracks 14 items, and the average one runs about 276 calories. 7 of them come in under 300 calories and 14 under 500, while the heaviest — the Stuffed Pizza Slice (Large) — reaches 430. Where a single item sits inside that spread matters more than the item's reputation: menus, not names, decide what a meal costs.
Why the Cheese Pizza Slice Wins
"Healthiest" needs a definition before it needs a winner, so here is the one used throughout this article: protein per calorie (satiety per unit of energy), fibre, and then penalties for sodium, sugar and total calorie load. By that measure the Cheese Pizza Slice (Large, original crust) beats the rest of the Papa Murphy's menu — 4.1g of protein per 100 calories, 2g of fibre, and sodium at 26% of the daily guideline rather than the 60–90% the menu's heavy end carries.
The full profile of the Cheese Pizza Slice (Large, original crust) at Papa Murphy's: 290 calories, 12g of protein, 34g of carbohydrates, 12g of fat, 2g of fibre, 3g of sugar and 590mg of sodium. Against a 2,000-calorie reference day, that is 14% of the day's calories, 26% of the sodium guideline and 6% of the 50g sugar daily value — which is why the same item can be a light choice in one day and the whole budget in another.
The Healthiest Orders at Papa Murphy's, Ranked
The five strongest orders by the same scoring. Notice what they share: a lean protein anchor, vegetables or fibre doing the filling, and no sugary drink or dessert quietly doubling the sugar line. Any of them makes a defensible everyday order; the ranking is about margins, not good versus bad.
| Item | Calories | Protein | Fibre | Sugar | Sodium |
|---|---|---|---|---|---|
| Cheese Pizza Slice (Large, original crust) | 290 | 12g | 2g | 3g | 590mg |
| Gourmet Vegetarian Slice (Large) | 280 | 11g | 3g | 4g | 620mg |
| Chicken Garlic Slice (Large) | 340 | 15g | 2g | 3g | 780mg |
| Hawaiian Slice (Large) | 300 | 13g | 2g | 8g | 720mg |
| Pepperoni Pizza Slice (Large) | 330 | 13g | 2g | 3g | 740mg |
Turning the Winner Into a Full Meal
A single virtuous item is not a meal, so here is the winner built out with the lightest compatible additions on the menu — the pattern to copy is anchor first, volume second, extras last and chosen. The total stays in the range most people can repeat daily, which is the entire point: the healthiest order is the one you will actually order again next week.
| Item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Cheese Pizza Slice (Large, original crust) | 290 | 12g | 34g | 12g | 590mg |
| Garden Salad (family serving portion) | 140 | 5g | 13g | 8g | 260mg |
| Total | 430 | 17g | 47g | 20g | 850mg |
The Orders That Wear a Health Halo
Every menu has items whose names sound lighter than their numbers. At Papa Murphy's, check any order against these three before trusting the wording: the 2-Liter Soft Drink (12 oz pour) carries 41g of sugar, the Papa's All Meat Slice (Large) carries 1029mg of sodium, and the Stuffed Pizza Slice (Large) reaches 430 calories. Salads, wraps and "fresh" builds appear at both ends of this menu's spread — the calculator's table, not the adjective, is the evidence.
The reverse trap exists too: a grilled or plainly named item is not automatically light once sauces and cheese stack onto it. Build the exact order — main, side, drink, sauce — and read the totals that actually arrive on the tray.
- Sweetest item: 2-Liter Soft Drink (12 oz pour) — 41g sugar
- Saltiest item: Papa's All Meat Slice (Large) — 1029mg sodium
- Heaviest item: Stuffed Pizza Slice (Large) — 430 calories
- Lightest item: Garden Salad (family serving portion) — 140 calories
How Does This Fit the Rest of Your Day?
No Papa Murphy's order happens in isolation, so place this one against a reference day of about 2,000 calories, 2,300mg of sodium and a 50g sugar daily value. The average item in the Papa Murphy's Nutrition Calculator runs about 276 calories, which means a typical one-item-plus-side order lands near a third of the day's energy before a drink is counted. That is not a problem to solve — it is a budget to be aware of, and the awareness is most of the value: the rest of the day can run lighter precisely because lunch was counted.
The pattern that works for most people is asymmetry. On a day when Papa Murphy's is the main event, let the other meals be simple and protein-led, drink water by default, and treat the 2-Liter Soft Drink (12 oz pour) (41g of sugar) as the dessert decision made in advance rather than at the till. On a day when the other meals are the occasion, Papa Murphy's can be the light one instead — the Garden Salad (family serving portion) at 140 calories proves the menu supports it. Either way, the plan is made once, calmly, instead of being renegotiated at every meal.
- Menu average: ~276 calories per item across 14 tracked items
- Lightest anchor: Garden Salad (family serving portion) — 140 calories
- Best protein per calorie: Chicken Caesar Salad (portion) — 6.7g per 100 cal
- Fibre leader: Gourmet Vegetarian Slice (Large) — 3g, against a 28g daily target
- Salt ceiling to watch: Papa's All Meat Slice (Large) — 1029mg in one item
The Bottom Line
The healthiest order at Papa Murphy's is the Cheese Pizza Slice (Large, original crust). If your build differs from the standard one — an extra sauce, a different size, a swapped side — run it through the Papa Murphy's Nutrition Calculator before you order: thirty seconds there replaces every guess in this article with your exact total.
People Also Ask
How Many Calories Are in Thin-Crust Pizza?
The Cheese Pizza Slice (Large, original crust) at Papa Murphy's has 290 calories, with 12g of protein, 12g of fat and 590mg of sodium — the standard build, exactly as the Papa Murphy's Nutrition Calculator lists it.
How to Calculate Calories in a Customized Homemade Pizza?
Add up every component of your order — base, protein, toppings, sauce, side and drink — using the per-item numbers in the Papa Murphy's Nutrition Calculator. Worked example from this menu: the build below totals 620 calories, 23g protein, 64g carbs, 31g fat and 1300mg sodium. The method matters more than any single total: components you choose are components you can count.
What Is the Healthiest Mexican Meal?
The healthiest order at Costa Vida is the Grilled Chicken Tacos (2): 560 calories with 36g of protein, 6g of fibre, 6g of sugar and 1040mg of sodium. It wins because it pairs real protein with fibre while keeping sodium and sugar near the bottom of the menu — the combination the rest of this ranking is scored on.
What Is the Healthiest Salad Bowl?
The healthiest order at sweetgreen is the Chicken Pesto Parm Bowl: 510 calories with 38g of protein, 6g of fibre, 3g of sugar and 1561mg of sodium. It wins because it pairs real protein with fibre while keeping sodium and sugar near the bottom of the menu — the combination the rest of this ranking is scored on.