Papa Murphy's Seed Oil Report Card
Based on our menu research, Papa Murphy's cooks with: soybean oil. Across the 159 menu items we analyzed, it averages 19.5g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
What oil does Papa Murphy's fry in? The full answer
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Safest Orders at Papa Murphy'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.
| Item | PUFA |
|---|---|
| Caesar Salad (1 serving, no dressing) | 0.2g |
| Chicken Caesar Salad | 0.8g |
| Garden Salad | 1.0g |
| Mediterranean Salad | 1.4g |
| Pepperoni Thin Crust (2 slices, large) | 2.0g |
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Build my orderWhat to Avoid at Papa Murphy's
| Item | PUFA |
|---|---|
| Chicken Bacon Artichoke Garlic Cheesy Stuffed Crust Pizza (Large) | 57.9g |
| Chicken Bacon Artichoke Gourmet Pizza (Family) | 53.4g |
| Gourmet Vegetarian Garlic Cheesy Stuffed Crust Pizza (Large) | 52.3g |
| Herb Chicken Mediterranean Garlic Cheesy Stuffed Crust Pizza (Large) | 50.2g |
| Murphy's Combo Garlic Cheesy Stuffed Crust Pizza (Large) | 47.8g |
Every Papa Murphy's item, ranked
All 159 items we have for Papa Murphy's, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Fountain Drink | 0.0g |
| Caesar Salad (1 serving, no dressing) | 0.2g |
| Italian Vinaigrette (1 packet) | 0.6g |
| Chicken Caesar Salad | 0.8g |
| Garden Salad | 1.0g |
| Cinnamon Wheel | 1.3g |
| Mediterranean Salad | 1.4g |
| Marinara Dipping Sauce | 1.5g |
| Pepperoni Thin Crust (2 slices, large) | 2.0g |
| Chocolate Chip Cookie Dough | 2.0g |
| Club Salad | 2.2g |
| Murphy's Combo Thin Crust (2 slices, large) | 2.3g |
| Scratch-Made 5-Cheese Bread | 2.4g |
| Cheese Thin Crust (2 slices, large) | 2.5g |
| Pepperoni Original Crust (2 slices, large) | 2.6g |
| Cinnamon Wheel (2 slices) | 2.6g |
| Classic Cheesy Bread | 2.6g |
| S'mores Dessert Pizza (2 slices) | 3.0g |
| Mini Murph Cheese Pizza | 3.3g |
| Calzone - Create Your Own | 3.7g |
| Italian Salad | 3.9g |
| Crustless Pepperoni Keto Pizza (1 serving) | 4.0g |
| Cheese Calzone (1 piece) | 4.0g |
| S'mores Bars | 4.0g |
| Cheese Original Crust (2 slices, large) | 4.1g |
| Hawaiian Original Crust (2 slices, large) | 4.4g |
| Cream Cheese Frosting (1 cup) | 4.5g |
| Pepperoni & Mozzarella Calzone | 4.8g |
| 5-Meat Original Crust (2 slices, large) | 5.0g |
| 5-Meat Thin Crust (2 slices, large) | 5.0g |
| Crustless 5-Meat Keto Pizza (1 serving) | 5.0g |
| Mini Murph Pepperoni Pizza | 5.2g |
| Chicken Bacon Artichoke Salad | 5.3g |
| Murphy's Combo Original Crust (2 slices, large) | 5.4g |
| Pepperoni Specialty Pizza - Thin Crust (Large) | 5.8g |
| Garden Veggie Original Crust (2 slices, large) | 6.0g |
| Big Murphy's Stuffed Pizza (2 slices, large) | 6.0g |
| Create Your Own Crustless Pizza | 6.0g |
| Chicago Stuffed Pizza (2 slices, large) | 6.9g |
| Cowboy Stuffed Pizza (2 slices, large) | 7.0g |
| Buffalo Ranch Chicken Crustless Pizza | 7.0g |
| Papa's Favorite Crustless Pizza | 7.0g |
| Cowboy Crustless Keto Pizza | 8.0g |
| Papa's All Meat Crustless Pizza | 8.0g |
| Buffalo Ranch Chicken Salad | 8.0g |
| Cowboy Specialty Pizza - Thin Crust (Large) | 8.1g |
| Pepperoni Pizza - Medium (12") | 8.4g |
| Create Your Own Pizza - Gluten-Free Crust (12") | 9.0g |
| Jack-O-Lantern Pizza (Large) | 9.3g |
| Ranch Dipping Sauce | 9.5g |
| Hawaiian Specialty Pizza - Thin Crust (Large) | 9.8g |
| Create Your Own Pizza - Thin Crust (Large) | 10.0g |
| Cheese Pizza - Thin Crust (Large) | 10.0g |
| Thai Chicken Gourmet Pizza - Thin Crust (Large) | 10.0g |
| Ranch Dressing (1 packet) | 10.2g |
| Jack-O-Lantern Pizza (Family) | 10.7g |
| Papa's All Meat Specialty Pizza - Thin Crust (Large) | 10.9g |
| Murphy's Combo Specialty Pizza - Thin Crust (Large) | 11.5g |
| Cheese Pizza - Medium (12") | 11.9g |
| Calzone - Classic Italian | 12.0g |
| Cowboy Specialty Pizza (Medium) | 12.3g |
| Taco Grande (Beef) Pizza (Large) | 12.6g |
| Hawaiian Specialty Pizza (Medium) | 12.6g |
| Thai Chicken Gourmet Pizza (Medium) | 12.7g |
| Papa's Favorite Specialty Pizza - Thin Crust (Large) | 13.0g |
| Pepperoni Specialty Pizza (Large) | 13.6g |
| Rancher Pizza (Large) | 13.9g |
| Create Your Own Pizza - Pan Crust (Large) | 14.0g |
| Create Your Own Pizza - Half and Half (Large) | 14.0g |
| Pepperoni Specialty Pizza - Thin Crust (Family) | 14.6g |
| Hawaiian Specialty Pizza - Thin Crust (Family) | 14.7g |
| Gourmet Vegetarian Crustless Pizza | 15.0g |
| Cheese Pizza - Thin Crust (Family) | 15.0g |
| Papa's All Meat Specialty Pizza (Medium) | 15.0g |
| Bacon Cheeseburger Pizza (Large) | 15.1g |
| Garlic Butter Dipping Sauce | 15.5g |
| Cowboy Specialty Pizza - Thin Crust (Family) | 15.5g |
| Papa's Favorite Specialty Pizza (Medium) | 15.6g |
| Thai Chicken Gourmet Pizza - Thin Crust (Family) | 15.6g |
| Buffalo Ranch Chicken Pizza (Large) | 16.0g |
| Hawaiian Specialty Pizza (Large) | 16.6g |
| Murphy's Combo Specialty Pizza (Medium) | 16.6g |
| Cowboy Specialty Pizza (Large) | 17.3g |
| Cheese Pizza (Large) | 17.6g |
| Create Your Own Pizza - Original Crust (Large) | 17.6g |
| XLNY Cheese Pizza | 17.8g |
| Garlic Knots | 17.8g |
| The Papa's Perfect (Large) | 18.0g |
| Pepperoni Specialty Pizza (Family) | 18.1g |
| Chicken Garlic Specialty Pizza - Thin Crust (Large) | 18.1g |
| Thai Chicken Gourmet Pizza (Large) | 18.4g |
| Papa's All Meat Specialty Pizza - Thin Crust (Family) | 19.1g |
| Chicken Garlic Specialty Pizza (Medium) | 20.8g |
| Papa's All Meat Specialty Pizza (Large) | 20.9g |
| Papa's Favorite Specialty Pizza - Thin Crust (Family) | 21.1g |
| Chicken Bacon Artichoke Crustless Pizza | 21.2g |
| Murphy's Combo Specialty Pizza - Thin Crust (Family) | 21.2g |
| Gourmet Vegetarian Pizza - Thin Crust (Large) | 21.2g |
| Herb Chicken Mediterranean Gourmet Pizza - Thin Crust (Large) | 21.5g |
| Taco Grande (Chicken) Pizza (Large) | 21.8g |
| Hawaiian Specialty Pizza (Family) | 22.2g |
| Cheese Pizza (Family) | 22.5g |
| BBQ Chicken Pizza (Large) | 22.6g |
| Papa's Favorite Specialty Pizza (Large) | 22.9g |
| Cowboy Specialty Pizza (Family) | 23.6g |
| Jack-O-Lantern Dairy-Free Pizza (Large) | 23.7g |
| Gourmet Vegetarian Pizza (Medium) | 23.9g |
| Herb Chicken Mediterranean Gourmet Pizza (Medium) | 24.3g |
| Classic Italian Specialty Pizza (Large) | 24.9g |
| Thai Chicken Gourmet Pizza (Family) | 25.2g |
| Murphy's Combo Specialty Pizza (Large) | 25.4g |
| Chicken Garlic Specialty Pizza - Thin Crust (Family) | 25.4g |
| Double Bacon Cheddar Pizza (Large) | 26.2g |
| Chicken Bacon Artichoke Gourmet Pizza - Thin Crust (Large) | 27.3g |
| Chicken Garlic Specialty Pizza (Large) | 28.1g |
| XLNY Pepperoni Pizza | 28.7g |
| Gourmet Vegetarian Pizza - Thin Crust (Family) | 28.8g |
| Jack-O-Lantern Dairy-Free Pizza (Family) | 29.5g |
| Chicken Bacon Artichoke Gourmet Pizza (Medium) | 30.1g |
| Papa's All Meat Specialty Pizza (Family) | 30.2g |
| Herb Chicken Mediterranean Gourmet Pizza - Thin Crust (Family) | 30.7g |
| Papa's Favorite Specialty Pizza (Family) | 31.2g |
| Gourmet Vegetarian Pizza (Large) | 32.7g |
| Pepperoni Garlic Cheesy Stuffed Crust Pizza (Large) | 33.2g |
| Herb Chicken Mediterranean Gourmet Pizza (Large) | 33.4g |
| Murphy's Combo Specialty Pizza (Family) | 33.6g |
| Big Murphy's Stuffed Pizza (Large) | 34.2g |
| Giant Pepperoni & Sausage XLNY Pizza | 34.2g |
| Thai Chicken Garlic Cheesy Stuffed Crust Pizza (Large) | 35.2g |
| Hawaiian Garlic Cheesy Stuffed Crust Pizza (Large) | 36.2g |
| BBQ Chicken Garlic Cheesy Stuffed Crust Pizza (Large) | 36.4g |
| Taco Grande (Chicken) Garlic Cheesy Stuffed Crust Pizza (Large) | 36.4g |
| Cheese Garlic Cheesy Stuffed Crust Pizza (Large) | 37.2g |
| Bacon Cheeseburger Garlic Cheesy Stuffed Crust Pizza (Large) | 37.2g |
| Chicago-Style Stuffed Pizza (Large) | 37.5g |
| Chicken Garlic Specialty Pizza (Family) | 38.1g |
| Chicken Bacon Artichoke Gourmet Pizza - Thin Crust (Family) | 38.4g |
| Chicken Bacon Stuffed Pizza (Large) | 38.7g |
| Cowboy Garlic Cheesy Stuffed Crust Pizza (Large) | 39.7g |
| 5-Meat Stuffed Pizza (Large) | 39.9g |
| Big Murphy's Stuffed Pizza (Family) | 41.0g |
| Chicken Bacon Artichoke Gourmet Pizza (Large) | 41.1g |
| Taco Grande (Beef) Garlic Cheesy Stuffed Crust Pizza (Large) | 41.2g |
| Classic Italian Garlic Cheesy Stuffed Crust Pizza (Large) | 41.7g |
| Gourmet Vegetarian Pizza (Family) | 42.3g |
| Papa's Favorite Garlic Cheesy Stuffed Crust Pizza (Large) | 42.5g |
| All Meat Garlic Cheesy Stuffed Crust Pizza (Large) | 43.3g |
| Garden Veggie Garlic Cheesy Stuffed Crust Pizza (Large) | 43.6g |
| Chicken Garlic Garlic Cheesy Stuffed Crust Pizza (Large) | 44.9g |
| Rancher Garlic Cheesy Stuffed Crust Pizza (Large) | 45.2g |
| Chicken Bacon Stuffed Pizza (Family) | 46.0g |
| Chicago-Style Stuffed Pizza (Family) | 46.2g |
| Herb Chicken Mediterranean Gourmet Pizza (Family) | 46.4g |
| 5-Meat Stuffed Pizza (Family) | 47.0g |
| Murphy's Combo Garlic Cheesy Stuffed Crust Pizza (Large) | 47.8g |
| Herb Chicken Mediterranean Garlic Cheesy Stuffed Crust Pizza (Large) | 50.2g |
| Gourmet Vegetarian Garlic Cheesy Stuffed Crust Pizza (Large) | 52.3g |
| Chicken Bacon Artichoke Gourmet Pizza (Family) | 53.4g |
| Chicken Bacon Artichoke Garlic Cheesy Stuffed Crust Pizza (Large) | 57.9g |
Frequently asked
Does Papa Murphy's use seed oils?
Based on our menu research, Papa Murphy's cooks with: soybean oil. Across the 159 menu items we analyzed, it averages 19.5g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
What oil does Papa Murphy's cook with?
Our research indicates: Soybean oil in the Original, Thin, Stuffed and New York crusts and the Original dough, per the chain's own ingredient statements on its nutrition portal (INM data of Aug 2026; the earlier canola note was wrong). Canola appears only as the pan-release spray on the Fresh Pan crust and in the dressings, garlic butter and dessert margarines; the Fresh Pan, Stuffed and New York doughs also list a hydrogenated vegetable oil (soybean, cottonseed, palm). Take-and-bake: nothing is fried. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Papa Murphy's use beef tallow?
No. Our research indicates Papa Murphy's cooks with soybean oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Papa Murphy's seed oil free?
No. Our research indicates Papa Murphy's cooks with soybean oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Papa Murphy's?
Chicken Caesar Salad is the lowest-PUFA item we analyzed at Papa Murphy's, at an estimated 0.8g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Papa Murphy's?
Chicken Bacon Artichoke Garlic Cheesy Stuffed Crust Pizza (Large) is the highest-PUFA item we analyzed at Papa Murphy's, at an estimated 57.9g 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.
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See where Papa Murphy'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.