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Last updated: Aug 9, 2026

Papa Murphy's

Garlic Knots

Salads & SidesPopular

Papa Murphy's Garlic Knots is carb-leaning, with about 50% of macro calories from carb. Each serving has 913 calories, 20g protein, 119.6g carbs, and 43.3g fat, making it better suited to carb-aware planning than low-carb goals.

1 Serving (330.6g)

Serving Size

330.6 g

Serving Weight

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913

Calories

Per serving

20 g

Protein

119.6 g

Carbs

43.3 g

Fat

Nutrition Facts

Amount per serving

Calories913 kcal

% Daily Value*

Total Fat 43.3 g56%

Saturated Fat 11.6 g58%

Trans Fat 0 g—

Cholesterol 3 mg1%

Sodium 2,130 mg93%

Total Carbohydrate 119.6 g43%

Dietary Fiber 7 g25%

Total Sugars 13.3 g—

Protein 20 g40%

Vitamin A—

Vitamin C—

Vitamin D—

Calcium—

Iron—

Potassium—

Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

913

kcal

Protein20 g (8%)

Carbs119.6 g (50%)

Fat43.3 g (41%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density2.2/10

8% of macro calories come from protein.

Satiety index10/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate228 min walk

About 91 minutes of running for these calories.

Key Nutrients

Protein 20 g40%

Fiber 7 g25%

Sodium 2,130 mg93%

Sugars 13.3 g—

Saturated Fat 11.6 g58%

How we calculate these values

Diet Compatibility

High protein2.2/10 protein density from 20g protein and 913 calories.No

Lower carb119.6g carbs per serving.No

Low fat43.3g total fat per serving.No

High sugar13.3g total sugars per serving.No

High sodium2,130mg sodium per serving.Yes

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Ingredients

Garlic Knots: Knot Roll: Enriched Wheat Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Enzymes, Folic Acid), Water, Sugar, Yeast, Salt, Soybean Oil, Cultured Corn Syrup (To Maintain Freshness), Lactic Acid, Malted Barley Flour,…

Allergens

Contains

WheatMilkSoy

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Garlic Knots has 472 more calories than 5-Meat Stuffed Pizza - Family Slice and 7g more protein. Compare

Garlic Knots has 436 more calories than 5-Meat Stuffed Pizza - Large Slice and 6.9g more protein. Compare

5-Meat Stuffed Pizza - Family Slice441 kcal · 13 g protein5-Meat Stuffed Pizza - Large Slice477 kcal · 13.1 g proteinAll Meat - Crustless Slice151 kcal · 9.6 g proteinAll Meat - Family Slice335 kcal · 12.4 g proteinAll Meat - Large Slice377 kcal · 14 g proteinAll Meat - Medium Slice268 kcal · 9.9 g protein

Compare with 5-Meat Stuffed Pizza - Family Slice

Garlic Knots Compared With Nearby Items

Papa Murphy's Garlic Knots is listed in the Salads & Sides category with 913 calories, 20g protein, 119.6g carbs, and 43.3g fat per serving.

Data Source and Methodology

Nutrition values for Garlic Knots are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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