Restaurants
Lowest calorie Papa John's orders
The lightest mains, sides, sauces and drinks at Papa John's, sorted by calories, with protein, carbs and fat for each.
Source: FatSecret: Papa John's nutrition.
Lightest mains
Sorted from lightest. The lightest main in the database is the Sausage Pizza - Original Crust - Small at 220 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sausage Pizza - Original Crust - Small (1 slice) | 220 | 8 g | 25 g | 10 g |
| Sausage Pizza - Original Crust - Medium (1 slice) | 240 | 8 g | 27 g | 11 g |
| Sausage Pizza - Thin Crust (1 slice) | 260 | 9 g | 20 g | 16 g |
| New York Style Pizza - Original Crust - Large (1 slice) | 310 | 12 g | 40 g | 11 g |
| Pepperoni, Sausage & Six Cheese Pizza - Thin Crust (1 slice) | 320 | 13 g | 18 g | 22 g |
| Sausage Pizza - Original Crust - Large (1 slice) | 330 | 12 g | 38 g | 14 g |
| BBQ Chicken Bacon Pizza - Original Crust - Large (1 slice) | 340 | 16 g | 45 g | 11 g |
| Pepperoni, Sausage & Six Cheese Pizza - Original Crust - Large (1 slice) | 390 | 16 g | 36 g | 20 g |
| Sausage Pizza - Epic Stuffed Crust (1 slice) | 400 | 16 g | 40 g | 19 g |
| Chicken Poppers - 10 Pieces | 530 | 33 g | 42 g | 21 g |
| Unsauced Boneless Wings - 10 Wings | 590 | 49 g | 41 g | 26 g |
| Buffalo Boneless Wings - 10 Wings | 630 | 50 g | 44 g | 29 g |
Most protein per calorie
Mains with at least 15 g of protein, ranked by protein per calorie. The Unsauced Boneless Wings - 10 Wings gives 49 g of protein for 590 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Unsauced Boneless Wings - 10 Wings | 590 | 49 g | 41 g | 26 g |
| Unsauced Roasted Wings - 8 Wings | 810 | 66 g | 4 g | 57 g |
| Buffalo Wings - 8 Wings | 840 | 67 g | 8 g | 58 g |
| Buffalo Boneless Wings - 10 Wings | 630 | 50 g | 44 g | 29 g |
| Honey Chipotle Boneless Wings - 10 Wings | 630 | 49 g | 52 g | 26 g |
| BBQ Boneless Wings - 10 Wings | 640 | 49 g | 54 g | 26 g |
| BBQ Wings - 8 Wings | 880 | 67 g | 20 g | 57 g |
| Honey Chipotle Wings - 8 Wings | 900 | 67 g | 27 g | 57 g |
Sauces and dressings
Per serving. They range from 15 kcal (Buffalo Sauce) to 150 kcal (Special Zesty Sauce).
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Buffalo Sauce | 15 | 0 g | 3 g | 0.5 g |
| Original Sauce - Original Crust - Large | 15 | 0 g | 2 g | 0.5 g |
| Original Sauce - Thin Crust | 15 | 0 g | 2 g | 0.5 g |
| Pizza Sauce | 20 | 0 g | 3 g | 1 g |
| BBQ Sauce - Original Crust - Medium | 25 | 0 g | 6 g | 0 g |
| BBQ Sauce - Original Crust - Large | 35 | 0 g | 8 g | 0 g |
| Special Zesty Sauce | 150 | 0 g | 0 g | 17 g |
Lightest drinks
Drinks from 20 kcal. The heaviest drink listed, the Welch's Grape Soda - 2 liter, is 1,100 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Rockstar Lemonade - 16 oz | 20 | 0 g | 6 g | 0 g |
| Gatorade Raspberry - 20 oz | 50 | 0 g | 12 g | 0 g |
| Lipton Sparkling Iced Tea Peach - 12 oz | 70 | 0 g | 18 g | 0 g |
| Blueberry Pomegranate - 16 oz | 80 | 0 g | 20 g | 0 g |
| Brisk Strawberry Melon - 20 oz | 120 | 0 g | 32 g | 0 g |
| Lipton Half & Half - 20 oz | 120 | 0 g | 31 g | 0 g |
| Lipton Sparkling Iced Tea Peach - 20 oz | 120 | 0 g | 30 g | 0 g |
| Brisk Sweet Tea Lemon - 12 oz | 130 | 0 g | 32 g | 0 g |
Papa John's calorie traps
- Sunkist Orange - 2 liter: 1,100 kcal. About 55% of a 2,000 kcal day in one item.
- Hawaiian Punch - 2 liter: 1,100 kcal. About 55% of a 2,000 kcal day in one item.
- Welch's Grape Soda - 2 liter: 1,100 kcal. About 55% of a 2,000 kcal day in one item.
- Garlic Parmesan Wings - 8 Wings: 1,040 kcal. About 52% of a 2,000 kcal day in one item.
- A&w Cream Soda - 2 liter: 1,010 kcal. About 50% of a 2,000 kcal day in one item.
How to order low calorie at Papa John's
- Start with the lightest mains. The Sausage Pizza - Original Crust - Small is 220 kcal, and the table above lists every main from there up.
- For protein, pick by ratio. The Unsauced Boneless Wings - 10 Wings has 49 g of protein for 590 kcal. High-protein meals keep you full for longer on fewer calories.
- Choose the sauce on purpose. Sauces and dressings run from 15 to 150 kcal per serving.
- Know the heavy hitters. The Sunkist Orange - 2 liter is 1,100 kcal on its own.
About these numbers
The figures come from the FatSecret nutrition database, which lists nutrition information for Papa John's menu items. We checked them on September 24, 2026 and left out any entry whose calories do not add up from its protein, carbs and fat. Menus and recipes change, so check Papa John's’s own nutrition information if a number matters to you.
How much should your meal be?
With a daily target of 1,800 kcal, three 500 kcal meals leave room for a 300 kcal snack. The calorie deficit calculator works out your own target, and the protein calculator shows how much protein to aim for.
Papa John's calorie questions
What is the lowest calorie main at Papa John's?
The Sausage Pizza - Original Crust - Small, at 220 kcal with 8 g of protein, is the lightest main in the FatSecret database. Next are the Sausage Pizza - Original Crust - Medium (240 kcal) and the Sausage Pizza - Thin Crust (260 kcal).
What is the best high-protein, low-calorie order at Papa John's?
The Unsauced Boneless Wings - 10 Wings: 49 g of protein for 590 kcal. The Unsauced Roasted Wings - 8 Wings is next with 66 g for 810 kcal.
What is the lowest calorie drink at Papa John's?
The Rockstar Lemonade - 16 oz, at 20 kcal. Avoid the Welch's Grape Soda - 2 liter if you are counting: it is 1,100 kcal.
What is the highest calorie item at Papa John's?
The Sunkist Orange - 2 liter, at 1,100 kcal, is the heaviest item in the FatSecret database for Papa John's.