Papa Murphy's Seed Oil Report Card
Based on our menu research, Papa Murphy's cooks with: 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.. Across the 74 menu items we analyzed, it averages 11.7g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
Ask Papa Murphy's to drop seed oils
2 people have asked so far.
One tap, anonymous, no signup. We keep each chain's total public so the demand is impossible to ignore.
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 |
| Cinnamon Wheel | 1.3g |
| Pepperoni Thin Crust (2 slices, large) | 2.0g |
What to Avoid at Papa Murphy's
| Item | PUFA |
|---|---|
| Chicken Bacon Artichoke Gourmet Pizza (Large) | 41.1g |
| 5-Meat Stuffed Pizza (Large) | 39.9g |
| Chicken Bacon Stuffed Pizza (Large) | 38.7g |
| Chicago-Style Stuffed Pizza (Large) | 37.5g |
| Big Murphy's Stuffed Pizza (Large) | 34.2g |
Every Papa Murphy's item, ranked
All 74 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 |
| 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 |
| 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 |
| Pepperoni Calzone (1 piece) | 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 |
| Murphy's Combo Original Crust (2 slices, large) | 5.4g |
| 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 |
| Buffalo Ranch Chicken Salad | 8.0g |
| Papa's All Meat Crustless Pizza | 8.0g |
| Cowboy Crustless Keto Pizza | 8.0g |
| Pepperoni Pizza - Medium (12") | 8.4g |
| Create Your Own Pizza - Gluten-Free Crust (12") | 9.0g |
| Ranch Dipping Sauce | 9.5g |
| Create Your Own Pizza - Thin Crust (Large) | 10.0g |
| Ranch Dressing (1 packet) | 10.2g |
| Cheese Pizza - Medium (12") | 11.9g |
| Calzone - Classic Italian | 12.0g |
| Pepperoni Specialty Pizza (Large) | 13.6g |
| Create Your Own Pizza - Half and Half (Large) | 14.0g |
| Create Your Own Pizza - Pan Crust (Large) | 14.0g |
| Gourmet Vegetarian Crustless Pizza | 15.0g |
| Garlic Butter Dipping Sauce | 15.5g |
| Buffalo Ranch Chicken Pizza (Large) | 16.0g |
| Hawaiian Specialty Pizza (Large) | 16.6g |
| Cowboy Specialty Pizza (Large) | 17.3g |
| Create Your Own Pizza - Original Crust (Large) | 17.6g |
| Cheese Pizza (Large) | 17.6g |
| XLNY Cheese Pizza | 17.8g |
| The Papa's Perfect (Large) | 18.0g |
| Thai Chicken Gourmet Pizza (Large) | 18.4g |
| Papa's All Meat Specialty Pizza (Large) | 20.9g |
| Chicken Bacon Artichoke Crustless Pizza | 21.2g |
| Papa's Favorite Specialty Pizza (Large) | 22.9g |
| Classic Italian Specialty Pizza (Large) | 24.9g |
| Murphy's Combo Specialty Pizza (Large) | 25.4g |
| Chicken Garlic Specialty Pizza (Large) | 28.1g |
| XLNY Pepperoni Pizza | 28.7g |
| Gourmet Vegetarian Pizza (Large) | 32.7g |
| Herb Chicken Mediterranean Gourmet Pizza (Large) | 33.4g |
| Big Murphy's Stuffed Pizza (Large) | 34.2g |
| Chicago-Style Stuffed Pizza (Large) | 37.5g |
| Chicken Bacon Stuffed Pizza (Large) | 38.7g |
| 5-Meat Stuffed Pizza (Large) | 39.9g |
| Chicken Bacon Artichoke Gourmet Pizza (Large) | 41.1g |
Frequently asked
Does Papa Murphy's use seed oils?
Based on our menu research, Papa Murphy's cooks with: 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.. Across the 74 menu items we analyzed, it averages 11.7g estimated PUFA per item, earning a seed-oil grade of D (Very High 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 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., 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 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., 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?
Caesar Salad (1 serving, no dressing) is the lowest-PUFA item we analyzed at Papa Murphy's, at an estimated 0.2g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Papa Murphy's?
Chicken Bacon Artichoke Gourmet Pizza (Large) is the highest-PUFA item we analyzed at Papa Murphy's, at an estimated 41.1g 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
Domino's · Pizza Hut · Little Caesars · Papa John's · Marco's Pizza · MOD Pizza
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.