Low-Calorie Papa John's Menu
The lowest-calorie and highest-protein picks at Papa John's, with full macros for every item we track. Use it to plan an order that fits your calorie goal — then let MinMax build the best one at the Papa John's nearest you.
- 58 items tracked
- 160 cal lowest pick
- 12g top protein
- 55 under 500 cal
Lowest-calorie Papa John's items
| Item | Calories | Protein |
|---|---|---|
| Parmesan Cheese | 15 | 1g |
| Buffalo Wings (8 pieces) | 100 | 2g |
| Cinnamon Pull-Aparts | 110 | 2g |
| Garlic Knots | 110 | 2g |
| BBQ Wings (8 pieces) | 110 | 2g |
| Honey Chipotle Wings (8 pieces) | 120 | 2g |
| Jalapeño Poppers | 120 | 2g |
| Garlic Parmesan Wings (8 pieces) | 130 | 3g |
| Breadsticks | 150 | 4g |
| Cheesesticks | 150 | 4g |
| Chicken Poppers (10 pieces) | 150 | 4g |
| Pepperoni, Sausage & Six Cheese (Gluten-Free & Thin Crust Pizza) | 160 | 5g |
| BBQ Chicken & Bacon (Gluten-Free & Thin Crust Pizza) | 160 | 5g |
| Double Chocolate Chip Brownie | 170 | 4g |
| Garlic Parmesan Breadsticks | 170 | 4g |
Highest-protein Papa John's items
Best picks when you're chasing a protein target.
| Item | Calories | Protein |
|---|---|---|
| Meatball Pepperoni (Papadia) | 300 | 12g |
| Fiery Buffalo Chicken (Gluten-Free & Thin Crust Pizza) | 300 | 12g |
| BBQ Chicken & Bacon (Original Crust Pizza) | 240 | 12g |
| Fiery Buffalo Chicken (Original Crust Pizza) | 230 | 12g |
| Cheese (Original Crust Pizza) | 280 | 11g |
| The Meats (Original Crust Pizza) | 260 | 11g |
| Zesty Italian Trio (Original Crust Pizza) | 250 | 10g |
| Super Hawaiian (Original Crust Pizza) | 230 | 10g |
| Tuscan Six Cheese (Original Crust Pizza) | 220 | 10g |
| Meatball Pepperoni (Original Crust Pizza) | 240 | 10g |
| Philly Cheesesteak (Original Crust Pizza) | 240 | 10g |
| Ultimate Pepperoni (Original Crust Pizza) | 250 | 10g |
| Italian (Papadia) | 250 | 9g |
| Philly Cheesesteak (Gluten-Free & Thin Crust Pizza) | 250 | 9g |
| The Works (Original Crust Pizza) | 230 | 9g |
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 |
|---|---|---|---|
| Fiery Buffalo Chicken (Original Crust Pizza) | 230 | 12g | 5.2g |
| BBQ Chicken & Bacon (Original Crust Pizza) | 240 | 12g | 5.0g |
| The Meats (Gluten-Free & Thin Crust Pizza) | 170 | 8g | 4.7g |
| Tuscan Six Cheese (Original Crust Pizza) | 220 | 10g | 4.5g |
| Zesty Italian Trio (Gluten-Free & Thin Crust Pizza) | 180 | 8g | 4.4g |
| Garden Fresh (Gluten-Free & Thin Crust Pizza) | 180 | 8g | 4.4g |
| Super Hawaiian (Original Crust Pizza) | 230 | 10g | 4.3g |
| The Meats (Original Crust Pizza) | 260 | 11g | 4.2g |
| Meatball Pepperoni (Original Crust Pizza) | 240 | 10g | 4.2g |
| Philly Cheesesteak (Original Crust Pizza) | 240 | 10g | 4.2g |
| Meatball Pepperoni (Papadia) | 300 | 12g | 4.0g |
| Tuscan Six Cheese (Gluten-Free & Thin Crust Pizza) | 200 | 8g | 4.0g |
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 — freeFull Papa John's nutrition (lowest calories first)
Calories and macros for all 58 Papa John's items we track.
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Parmesan Cheese | 15 | 1g | 0g | 1g |
| Buffalo Wings (8 pieces) | 100 | 2g | 9g | 5g |
| Cinnamon Pull-Aparts | 110 | 2g | 14g | 5g |
| Garlic Knots | 110 | 2g | 14g | 5g |
| BBQ Wings (8 pieces) | 110 | 2g | 14g | 5g |
| Honey Chipotle Wings (8 pieces) | 120 | 2g | 13g | 5g |
| Jalapeño Poppers | 120 | 2g | 9g | 4g |
| Garlic Parmesan Wings (8 pieces) | 130 | 3g | 13g | 6g |
| Breadsticks | 150 | 4g | 27g | 2g |
| Cheesesticks | 150 | 4g | 27g | 2g |
| Chicken Poppers (10 pieces) | 150 | 4g | 27g | 2g |
| Pepperoni, Sausage & Six Cheese (Gluten-Free & Thin Crust Pizza) | 160 | 5g | 19g | 7g |
| BBQ Chicken & Bacon (Gluten-Free & Thin Crust Pizza) | 160 | 5g | 18g | 7g |
| Double Chocolate Chip Brownie | 170 | 4g | 27g | 5g |
| Garlic Parmesan Breadsticks | 170 | 4g | 27g | 5g |
| The Meats (Gluten-Free & Thin Crust Pizza) | 170 | 8g | 18g | 8g |
| Honey Chipotle Chicken Poppers (10 pieces) | 180 | 4g | 27g | 6g |
| Cheese (Gluten-Free & Thin Crust Pizza) | 180 | 6g | 18g | 9g |
| Zesty Italian Trio (Gluten-Free & Thin Crust Pizza) | 180 | 8g | 22g | 7g |
| Garden Fresh (Gluten-Free & Thin Crust Pizza) | 180 | 8g | 19g | 8g |
| Chocolate Chip Cookie | 190 | 2g | 26g | 6g |
| Super Hawaiian (Gluten-Free & Thin Crust Pizza) | 190 | 7g | 19g | 10g |
| Garden Fresh (Original Crust Pizza) | 190 | 7g | 26g | 6g |
| Fresh Spinach & Tomato Alfredo (Original Crust Pizza) | 190 | 7g | 25g | 7g |
| Buffalo Wings (16 pieces) | 200 | 4g | 18g | 9g |
| Pepperoni (Gluten-Free & Thin Crust Pizza) | 200 | 7g | 18g | 11g |
| Tuscan Six Cheese (Gluten-Free & Thin Crust Pizza) | 200 | 8g | 18g | 10g |
| The Works (Gluten-Free & Thin Crust Pizza) | 200 | 8g | 18g | 10g |
| Meatball Pepperoni (Gluten-Free & Thin Crust Pizza) | 200 | 7g | 18g | 11g |
| Pepperoni (Original Crust Pizza) | 200 | 8g | 25g | 7g |
| Grilled BBQ Chicken & Bacon (Papadia) | 210 | 8g | 20g | 11g |
| Philly Steak (Papadia) | 210 | 8g | 21g | 10g |
| Ultimate Pepperoni (Gluten-Free & Thin Crust Pizza) | 210 | 8g | 21g | 10g |
| BBQ Wings (16 pieces) | 220 | 4g | 28g | 9g |
| Fresh Spinach & Tomato Alfredo (Gluten-Free & Thin Crust Pizza) | 220 | 8g | 19g | 12g |
| Pepperoni, Sausage & Six Cheese (Original Crust Pizza) | 220 | 8g | 25g | 10g |
| Tuscan Six Cheese (Original Crust Pizza) | 220 | 10g | 25g | 9g |
| Chicken Poppers (15 pieces) | 225 | 6g | 41g | 3g |
| Super Hawaiian (Original Crust Pizza) | 230 | 10g | 27g | 9g |
| The Works (Original Crust Pizza) | 230 | 9g | 26g | 10g |
| Fiery Buffalo Chicken (Original Crust Pizza) | 230 | 12g | 25g | 8g |
| Honey Chipotle Wings (16 pieces) | 240 | 4g | 26g | 10g |
| BBQ Chicken & Bacon (Original Crust Pizza) | 240 | 12g | 31g | 7g |
| Meatball Pepperoni (Original Crust Pizza) | 240 | 10g | 26g | 10g |
| Philly Cheesesteak (Original Crust Pizza) | 240 | 10g | 25g | 11g |
| Italian (Papadia) | 250 | 9g | 20g | 14g |
| Philly Cheesesteak (Gluten-Free & Thin Crust Pizza) | 250 | 9g | 20g | 13g |
| Zesty Italian Trio (Original Crust Pizza) | 250 | 10g | 25g | 11g |
| Ultimate Pepperoni (Original Crust Pizza) | 250 | 10g | 26g | 12g |
| Garlic Parmesan Wings (16 pieces) | 260 | 6g | 26g | 12g |
| The Meats (Original Crust Pizza) | 260 | 11g | 25g | 12g |
| Honey Chipotle Chicken Poppers (15 pieces) | 270 | 6g | 41g | 9g |
| Cheese (Original Crust Pizza) | 280 | 11g | 24g | 15g |
| Meatball Pepperoni (Papadia) | 300 | 12g | 20g | 19g |
| Fiery Buffalo Chicken (Gluten-Free & Thin Crust Pizza) | 300 | 12g | 20g | 19g |
| Mountain Dew | 810 | 0g | 0g | 0g |
| Pepsi | 900 | 0g | 0g | 0g |
| Sierra Mist | 960 | 0g | 0g | 0g |
Papa John's nutrition FAQ
- What is the lowest-calorie item at Papa John's?
- The lowest-calorie substantial item at Papa John's is the Pepperoni, Sausage & Six Cheese (Gluten-Free & Thin Crust Pizza) at about 160 calories with 5g protein.
- What is the highest-protein option at Papa John's?
- Meatball Pepperoni (Papadia) leads with roughly 12g of protein (about 300 calories).
- What's the most protein-efficient Papa John's order?
- Fiery Buffalo Chicken (Original Crust Pizza) delivers the most protein per calorie — about 12g protein for 230 calories.
- How many Papa John's items are under 500 calories?
- Around 55 of 58 Papa John's menu items we track come in at 500 calories or less.
Source: papajohns.com. Figures are estimates and may change — verify with Papa John's.