Papa John's Calories & Nutrition (62 items)
See the lowest-calorie and highest-protein items at Papa John's, with calories, protein, carbs and fat for every item we track. Plan an order that fits your calorie goal, then let MinMax build the best one at the Papa John's nearest you.
Source: Papa John's nutrition guide (official) · Data refreshed
- 62 items tracked
- 150 cal lowest pick
- 40g top protein ≤ 700 cal
- 56 under 500 cal
As of September 2026, 56 of the 62 Papa John's items we track come in under 500 calories.
Build your own Papa John's order under 500 calories →Set any cap from 200 to 1,500, rank by most protein, most filling or lightest, swap items, and get the words to say at the counter.Lowest-calorie Papa John's items
Meal-sized items only (at least 150 calories or 10 g protein) — garnishes and drinks are left out.
| Item | Calories | Protein |
|---|---|---|
| Breadsticks | 150 | 4g |
| Cheese (Gluten-Free) | 150 | 7g |
| Zesty Italian Trio (Gluten-Free) | 160 | 5g |
| Super Hawaiian (Gluten-Free) | 160 | 5g |
| Garlic Parmesan Breadsticks | 170 | 4g |
| Meatball Pepperoni (Gluten-Free) | 170 | 8g |
| Pepperoni (Gluten-Free) | 180 | 8g |
| Garden Fresh (Gluten-Free) | 180 | 8g |
| BBQ Chicken & Bacon (Gluten-Free) | 180 | 8g |
| Cheese (Thin Crust) | 180 | 7g |
| Chocolate Chip Cookie | 190 | 2g |
| Fresh Spinach & Tomato Alfredo (Gluten-Free) | 190 | 7g |
| Garden Fresh (Thin Crust) | 190 | 7g |
| Fresh Spinach & Tomato Alfredo (Thin Crust) | 190 | 7g |
| Pepperoni, Sausage & Six Cheese (Gluten-Free) | 200 | 7g |
Highest-protein Papa John's items under 700 calories
Best picks when you're chasing a protein target without spending the whole day's budget.
| Item | Calories | Protein |
|---|---|---|
| Buffalo Wings (8 pieces) | 395 | 40g |
| Honey Chipotle Chicken Poppers (10 pieces) | 620 | 33g |
| Jalapeño Poppers | 590 | 33g |
| Meatball Pepperoni Papadia | 300 | 12g |
| Pepperoni, Sausage & Six Cheese (Thin Crust) | 260 | 11g |
| Pepperoni, Sausage & Six Cheese (Original Crust) | 280 | 11g |
| BBQ Chicken & Bacon (Original Crust) | 230 | 11g |
| The Meats (Original Crust) | 250 | 11g |
| Fiery Buffalo Chicken (Original Crust) | 230 | 11g |
| BBQ Chicken & Bacon (Thin Crust) | 220 | 10g |
| Super Hawaiian (Thin Crust) | 220 | 10g |
| Tuscan Six Cheese (Thin Crust) | 220 | 10g |
| The Meats (Thin Crust) | 250 | 10g |
| Meatball Pepperoni (Thin Crust) | 230 | 10g |
| Philly Cheesesteak (Thin Crust) | 240 | 10g |
Best protein per calorie at Papa John's
The most "protein-dense" choices — the most grams of protein for each 100 calories.
| Item | Calories | Protein | Protein / 100 cal |
|---|---|---|---|
| Buffalo Wings (8 pieces) | 395 | 40g | 10.1g |
| Honey Chipotle Wings (8 pieces) | 800 | 49g | 6.1g |
| Jalapeño Poppers | 590 | 33g | 5.6g |
| Chicken Poppers (10 pieces) | 900 | 50g | 5.6g |
| Honey Chipotle Chicken Poppers (10 pieces) | 620 | 33g | 5.3g |
| Garlic Parmesan Wings (8 pieces) | 950 | 50g | 5.3g |
| BBQ Chicken & Bacon (Original Crust) | 230 | 11g | 4.8g |
| Fiery Buffalo Chicken (Original Crust) | 230 | 11g | 4.8g |
| Fiery Buffalo Chicken (Thin Crust) | 210 | 10g | 4.8g |
| Meatball Pepperoni (Gluten-Free) | 170 | 8g | 4.7g |
| Cheese (Gluten-Free) | 150 | 7g | 4.7g |
| BBQ Chicken & Bacon (Thin Crust) | 220 | 10g | 4.5g |
Eat at Papa John's without blowing your cap
MinMax finds the best Papa John's meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — free What the app doesFull Papa John's nutrition (lowest calories first)
Calories and macros for all 62 Papa John's items we track. Also available as JSON.
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Parmesan Cheese | 15 | 1g | 0g | 1g |
| Garlic Knots | 110 | 2g | 14g | 5g |
| Breadsticks | 150 | 4g | 27g | 2g |
| Cheese (Gluten-Free) | 150 | 7g | 25g | 6g |
| Zesty Italian Trio (Gluten-Free) | 160 | 5g | 19g | 7g |
| Super Hawaiian (Gluten-Free) | 160 | 5g | 18g | 7g |
| Garlic Parmesan Breadsticks | 170 | 4g | 27g | 5g |
| Meatball Pepperoni (Gluten-Free) | 170 | 8g | 18g | 8g |
| Pepperoni (Gluten-Free) | 180 | 8g | 25g | 9g |
| Garden Fresh (Gluten-Free) | 180 | 8g | 22g | 7g |
| BBQ Chicken & Bacon (Gluten-Free) | 180 | 8g | 19g | 8g |
| Cheese (Thin Crust) | 180 | 7g | 25g | 9g |
| Chocolate Chip Cookie | 190 | 2g | 26g | 9g |
| Fresh Spinach & Tomato Alfredo (Gluten-Free) | 190 | 7g | 19g | 10g |
| Garden Fresh (Thin Crust) | 190 | 7g | 26g | 6g |
| Fresh Spinach & Tomato Alfredo (Thin Crust) | 190 | 7g | 25g | 6g |
| Pepperoni, Sausage & Six Cheese (Gluten-Free) | 200 | 7g | 18g | 11g |
| The Works (Gluten-Free) | 200 | 8g | 18g | 10g |
| The Meats (Gluten-Free) | 200 | 8g | 18g | 10g |
| Philly Cheesesteak (Gluten-Free) | 200 | 7g | 18g | 11g |
| Ultimate Pepperoni (Gluten-Free) | 200 | 8g | 18g | 10g |
| Garden Fresh (Original Crust) | 200 | 7g | 27g | 7g |
| Fresh Spinach & Tomato Alfredo (Original Crust) | 200 | 8g | 26g | 7g |
| Grilled BBQ Chicken & Bacon Papadia | 210 | 8g | 20g | 11g |
| Philly Steak Papadia | 210 | 8g | 21g | 10g |
| Pepperoni (Thin Crust) | 210 | 8g | 25g | 8g |
| Fiery Buffalo Chicken (Thin Crust) | 210 | 10g | 25g | 8g |
| Cheese (Original Crust) | 210 | 8g | 27g | 7g |
| Tuscan Six Cheese (Gluten-Free) | 220 | 8g | 19g | 12g |
| Fiery Buffalo Chicken (Gluten-Free) | 220 | 8g | 19g | 12g |
| BBQ Chicken & Bacon (Thin Crust) | 220 | 10g | 29g | 7g |
| Super Hawaiian (Thin Crust) | 220 | 10g | 26g | 8g |
| Tuscan Six Cheese (Thin Crust) | 220 | 10g | 26g | 9g |
| The Works (Thin Crust) | 230 | 9g | 26g | 9g |
| Meatball Pepperoni (Thin Crust) | 230 | 10g | 26g | 10g |
| Pepperoni (Original Crust) | 230 | 8g | 26g | 9g |
| BBQ Chicken & Bacon (Original Crust) | 230 | 11g | 31g | 7g |
| Super Hawaiian (Original Crust) | 230 | 10g | 27g | 8g |
| Tuscan Six Cheese (Original Crust) | 230 | 10g | 27g | 9g |
| The Works (Original Crust) | 230 | 9g | 27g | 9g |
| Fiery Buffalo Chicken (Original Crust) | 230 | 11g | 26g | 8g |
| Double Chocolate Chip Brownie | 240 | 2g | 34g | 12g |
| Zesty Italian Trio (Thin Crust) | 240 | 9g | 25g | 11g |
| Philly Cheesesteak (Thin Crust) | 240 | 10g | 25g | 11g |
| Ultimate Pepperoni (Thin Crust) | 240 | 9g | 26g | 10g |
| Meatball Pepperoni (Original Crust) | 240 | 10g | 27g | 10g |
| Italian Papadia | 250 | 9g | 20g | 14g |
| The Meats (Thin Crust) | 250 | 10g | 25g | 11g |
| The Meats (Original Crust) | 250 | 11g | 27g | 11g |
| Philly Cheesesteak (Original Crust) | 250 | 10g | 26g | 11g |
| Ultimate Pepperoni (Original Crust) | 250 | 10g | 27g | 11g |
| Pepperoni, Sausage & Six Cheese (Thin Crust) | 260 | 11g | 24g | 13g |
| Zesty Italian Trio (Original Crust) | 260 | 10g | 27g | 12g |
| Pepperoni, Sausage & Six Cheese (Original Crust) | 280 | 11g | 25g | 14g |
| Meatball Pepperoni Papadia | 300 | 12g | 20g | 19g |
| Buffalo Wings (8 pieces) | 395 | 40g | 80g | 35g |
| Jalapeño Poppers | 590 | 33g | 47g | 26g |
| Honey Chipotle Chicken Poppers (10 pieces) | 620 | 33g | 65g | 21g |
| Honey Chipotle Wings (8 pieces) | 800 | 49g | 64g | 31g |
| Chicken Poppers (10 pieces) | 900 | 50g | 71g | 40g |
| Garlic Parmesan Wings (8 pieces) | 950 | 50g | 102g | 31g |
| Cinnamon Pull-Aparts | 1,960 | 19g | 264g | 94g |
Papa John's nutrition FAQ
- What is the lowest-calorie item at Papa John's?
- The lowest-calorie meal-sized item at Papa John's is the Breadsticks at about 150 calories with 4g protein.
- What is the highest-protein option at Papa John's under 700 calories?
- Buffalo Wings (8 pieces) leads with roughly 40g of protein for about 395 calories.
- What's the most protein-efficient Papa John's order?
- Buffalo Wings (8 pieces) delivers the most protein per calorie — about 40g protein for 395 calories.
- How many Papa John's items are under 500 calories?
- 56 of the 62 Papa John's menu items we track come in at 500 calories or less.
- Where do these Papa John's numbers come from?
- From Papa John's nutrition guide (official), last refreshed September 13, 2026. Every figure is as the restaurant published it; see the methodology page for how rows are checked.
Source: Papa John's nutrition guide (official) · Data refreshed . Figures are estimates and may change — verify with Papa John's. Read how we gather and check this data.
More at Papa John's
- Papa John's calories & nutrition (all 62 items)
- Papa John's under 300 calories (52 orders)
- Papa John's under 400 calories (53 orders)
- Papa John's under 600 calories (54 orders)
- Papa John's calorie calculator (build an order under your cap)
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