Papa John's Seed Oil Report Card
Based on our menu research, Papa John's cooks with: soybean oil in pizza dough; soybean oil base in signature garlic dipping sauce. Across the 112 menu items we analyzed, it averages 9.5g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
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Safest Orders at Papa John's
Learn this once: a salad with grilled protein and the dressing left off is nearly always the lowest seed oil order anywhere. So the list below sticks to real meals, salads included, never just a water.
Cleanest full order: Create Your Own Pizza - Original Crust (Medium) + Aquafina Water, 2.8g total
| Item | PUFA |
|---|---|
| Pizza Sauce Dip | 0.7g |
| Pizza Dipping Sauce | 0.7g |
| Breadsticks (2) | 2.4g |
| Jalapeno Papa Bites (4) | 2.4g |
| Create Your Own Pizza - Original Crust (Medium) | 2.8g |
What to Avoid at Papa John's
| Item | PUFA |
|---|---|
| Traditional Wings (16 pc) | 39.8g |
| Boneless Wings (30 pc) | 38.4g |
| Garlic Parmesan Wings (8) | 30.8g |
| Bacon Cheesesticks (12 inch order, 16 sticks) | 28.5g |
| Garlic Parmesan Breadsticks (14 inch order, 10 sticks) | 27.2g |
Every Papa John's item, ranked
All 112 items we have for Papa John's, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Fountain Drink | 0.0g |
| Aquafina Water | 0.0g |
| Schweppes Ginger Ale (20 oz) | 0.0g |
| Lipton Brisk Sweet Tea | 0.0g |
| BBQ Dipping Sauce | 0.0g |
| Buffalo Dipping Sauce | 0.3g |
| Pizza Sauce Dip | 0.7g |
| Pizza Dipping Sauce | 0.7g |
| Cheese Sauce Dip | 1.6g |
| Cheese Dipping Sauce | 1.6g |
| Breadsticks (2) | 2.4g |
| Jalapeno Papa Bites (4) | 2.4g |
| Create Your Own Pizza - Original Crust (Medium) | 2.8g |
| Cheese Pizza, Original Crust (2 slices, medium) | 2.8g |
| Create Your Own Pizza - New York Style (Large) | 3.3g |
| Epic Stuffed Crust Cheese Pizza (2 slices, large) | 3.4g |
| Create Your Own Pizza - Epic Stuffed Crust (Large) | 3.4g |
| Create Your Own Pizza - Gluten-Free Crust (Small) | 3.5g |
| Create Your Own Pizza - Original Crust (Small) | 3.6g |
| Cheese Pizza, Original Crust (2 slices, small) | 3.6g |
| Extra Cheesy Alfredo Pizza (Large) | 4.1g |
| Pepperoni Pizza, Original Crust (2 slices, small) | 4.4g |
| Chocolate Chip Cookie | 4.5g |
| Chicken Parmesan Papa Bites (4) | 4.8g |
| Garden Fresh Pizza (2 slices, large) | 4.8g |
| Garden Fresh Pizza (Large) | 4.8g |
| Tuscan Six Cheese Pizza (Large) | 4.8g |
| Jalapeño Papa Bites | 4.8g |
| Pepperoni Pizza, Original Crust (2 slices, medium) | 4.8g |
| Double Chocolate Chip Brownie | 4.9g |
| Garlic Parmesan Breadsticks (2) | 5.0g |
| Create Your Own Papa Bowl | 5.0g |
| Create Your Own Pizza - Original Crust (XL) | 5.2g |
| Create Your Own Pizza - Original Crust (Large) | 5.2g |
| Cheese Pizza, Original Crust (2 slices, XL) | 5.2g |
| BBQ Chicken Bacon Pizza (2 slices, large) | 5.6g |
| BBQ Chicken Bacon Pizza (Large) | 5.6g |
| Cheese Pizza (2 slices, large) | 6.0g |
| Ranch Dip | 6.0g |
| Chicken Parmesan Papa Bowl | 6.0g |
| Create Your Own Papadia | 6.0g |
| Pepperoni Rolls | 6.0g |
| Rootin' Tootin' Ranch Dip | 6.0g |
| Ranch Dipping Sauce | 6.0g |
| Cheesesticks (4) | 6.3g |
| Fresh Spinach & Tomato Alfredo Pizza (Large) | 6.3g |
| Pepperoni Pizza (2 slices, large) | 6.4g |
| Super Hawaiian Pizza (2 slices, large) | 6.4g |
| Super Hawaiian Pizza (Large) | 6.4g |
| Pepperoni Pizza, Original Crust (2 slices, XL) | 6.4g |
| Create Your Own Pizza - Thin Crust (Large) | 6.7g |
| Grilled BBQ Chicken & Bacon Papadia | 6.8g |
| NY Style Pepperoni Pizza (2 slices, XL) | 6.8g |
| BBQ Chicken & Bacon Papadia | 6.8g |
| Garlic Knots (8) | 7.0g |
| Sheriff's Round Up Pizza (Personal) | 7.0g |
| Philly Cheesesteak Pizza (Large) | 7.1g |
| Fiery Buffalo Chicken Pizza (Large) | 7.1g |
| The Works Pizza (2 slices, large) | 7.9g |
| Sausage Pizza (2 slices, large) | 7.9g |
| The Works Pizza (Large) | 7.9g |
| Epic Stuffed Crust Pepperoni Pizza (2 slices, large) | 8.0g |
| OREO Cookie Papa Bites | 8.0g |
| Reach for the Pie Pizza (Personal) | 8.0g |
| Blue Cheese Dip | 8.3g |
| Blue Cheese Dipping Sauce | 8.3g |
| Ultimate Pepperoni Pizza (Large) | 8.7g |
| Honey Mustard Dip | 9.0g |
| Papa's All Meat Pizza (Large) | 9.0g |
| Honey Mustard Dipping Sauce | 9.0g |
| Shaq-a-Roni Pizza (2 slices, large) | 9.5g |
| Shaq-a-Roni Pizza (Large) | 9.5g |
| Chicken Parmesan Papa Bites | 9.5g |
| Special Garlic Sauce | 9.5g |
| Grilled Buffalo Chicken Papadia | 9.6g |
| Original Breadsticks (12 inch order, 8 sticks) | 9.6g |
| Philly Cheesesteak Papadia | 9.9g |
| Space Ranger Roni Pizza (Personal) | 10.0g |
| The Meats Pizza (2 slices, large) | 10.3g |
| The Meats Pizza (Large) | 10.3g |
| Zesty Italian Trio Pizza (Large) | 10.3g |
| Pepperoni, Sausage & Six Cheese Pizza (Large) | 10.4g |
| Garlic Knots (4pc) | 10.8g |
| Boneless Wings Hot Lemon Pepper (10 pc) | 11.5g |
| Original Breadsticks (14 inch order, 10 sticks) | 12.0g |
| Philly Cheesesteak Sandwich (Oven-Toasted) | 12.6g |
| Boneless Wings Honey Chipotle (10 pc) | 12.7g |
| Boneless Wings Unsauced (10 pc) | 12.7g |
| Boneless Wings BBQ (10 pc) | 12.7g |
| Boneless Wings Buffalo (10 pc) | 13.3g |
| Chicken Bacon Ranch Sandwich (Oven-Toasted) | 13.3g |
| Tuscan 6-Cheese Cheesesticks (10 inch order, 14 sticks) | 14.1g |
| Steak & Mushroom Sandwich (Oven-Toasted) | 14.5g |
| Boneless Wings Garlic Parmesan (10 pc) | 16.6g |
| Italian Papadia | 17.0g |
| Honey Chipotle Wings (8) | 19.3g |
| Unsauced Roasted Wings (8) | 19.3g |
| Cheesesticks (10 inch order, 14 sticks) | 19.3g |
| Tuscan 6-Cheese Cheesesticks (12 inch order, 16 sticks) | 19.4g |
| BBQ Wings (8) | 19.6g |
| Buffalo Wings (8) | 20.5g |
| Garlic Knots | 21.6g |
| Garlic Parmesan Breadsticks (12 inch order, 8 sticks) | 21.7g |
| Bacon Cheesesticks (10 inch order, 14 sticks) | 22.1g |
| Hot Lemon Pepper Wings (8) | 24.0g |
| Cinnamon Pull Aparts | 24.8g |
| Cheesesticks (12 inch order, 16 sticks) | 25.2g |
| Garlic Parmesan Breadsticks (14 inch order, 10 sticks) | 27.2g |
| Bacon Cheesesticks (12 inch order, 16 sticks) | 28.5g |
| Garlic Parmesan Wings (8) | 30.8g |
| Boneless Wings (30 pc) | 38.4g |
| Traditional Wings (16 pc) | 39.8g |
Frequently asked
Does Papa John's use seed oils?
Based on our menu research, Papa John's cooks with: soybean oil in pizza dough; soybean oil base in signature garlic dipping sauce. Across the 112 menu items we analyzed, it averages 9.5g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does Papa John's cook with?
Our research indicates: soybean oil in pizza dough; soybean oil base in signature garlic dipping sauce. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Papa John's use beef tallow?
No. Our research indicates Papa John's cooks with soybean oil in pizza dough; soybean oil base in signature garlic dipping sauce, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Papa John's seed oil free?
No. Our research indicates Papa John's cooks with soybean oil in pizza dough; soybean oil base in signature garlic dipping sauce, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Papa John's?
Pizza Sauce Dip is the lowest-PUFA item we analyzed at Papa John's, at an estimated 0.7g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Papa John's?
Traditional Wings (16 pc) is the highest-PUFA item we analyzed at Papa John's, at an estimated 39.8g PUFA. Fried items and creamy, mayo-based sauces are usually the heaviest.
What are seed oils?
Seed oils — canola, soybean, sunflower, corn, and similar vegetable oils — are extracted from seeds using high heat and chemical solvents. They are very high in polyunsaturated fats (PUFAs), which are unstable at cooking temperatures and can oxidize easily. Many health-conscious eaters choose to minimize seed oils and prefer foods cooked in beef tallow, butter, coconut oil, or olive oil instead. This page shows estimated PUFA grams per menu item to help you make more informed choices. These are estimates — actual values vary by preparation and location. New to the topic? Start with what seed oils are and the complete list, or read the evidence on why people avoid them.
Compare other chains
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See where Papa John's lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch. Wondering about a specific dish instead? The Is It Seed Oil food guide answers it for 200+ everyday foods, and the distributor oils page covers what independent restaurants fry in.