Denny'snutrition: calories, macros & the healthiest picks
Every Denny's menu item we track — 21 items, averaging 942 calories — checked against Denny's's own published nutrition data. The picks below are computed, not guessed: ranked by actual protein-per-calorie and calories-per-item across the full menu.
Healthiest picks
Computed from the full nutrition table below — not a hand-picked opinion.
Best protein per calorie
Bourbon Chicken Sizzlin' Skillet
65g protein for 840 cal — 7.7g protein per 100 cal
Sirloin Steak & Eggs
50g protein for 770 cal — 6.5g protein per 100 cal
Fit Slam
27g protein for 450 cal — 6.0g protein per 100 cal
Lowest-calorie, still filling
Sirloin Steak & Eggs
770 cal with 50g protein
Bourbon Chicken Sizzlin' Skillet
840 cal with 65g protein
Premium Chicken Tenders
860 cal with 51g protein
Watch out for
Grand Slamwich — 1300 cal, 77g fat — the single biggest item on the menu.
Full Denny's nutrition table
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21 items
Fit Slam 15 oz, egg whites, turkey bacon, veggies, wheat toast, fruit | 450 | 27 | 59 | 12 |
Cobb Salad 14 oz, choice of dressing | 480 | 28 | 25 | 31 |
Original Grand Slam 11 oz, choice of eggs, bacon/sausage, and pancakes | 740 | 27 | 79 | 34 |
Sirloin Steak & Eggs 16 oz, with hash browns and white toast, choice of egg | 770 | 50 | 56 | 36 |
Santa Fe Sizzlin' Skillet 12 oz, choice of egg | 770 | 27 | 38 | 58 |
French Toast Slam 9 oz, choice of egg | 810 | 29 | 72 | 45 |
Country-Fried Steak & Eggs 14 oz, with gravy, hash browns and white toast, choice of egg | 810 | 22 | 82 | 43 |
Bourbon Chicken Sizzlin' Skillet 21 oz | 840 | 65 | 69 | 35 |
Premium Chicken Tenders 10 oz, with dinner bread, side & sauce choices | 860 | 51 | 63 | 47 |
Slamburger 11 oz, with egg and side choices | 870 | 52 | 57 | 48 |
Bourbon Bacon Burger 15 oz, with side choice | 920 | 54 | 62 | 51 |
Moons Over My Hammy 17 oz, with hash browns | 960 | 45 | 68 | 55 |
Bacon Avocado Cheeseburger 15 oz, with side choice | 1050 | 54 | 53 | 70 |
Mile High Denver Omelette 19 oz, with hash browns and white toast | 1090 | 51 | 69 | 67 |
Cinnamon Roll Pancake Slam 2 pancakes with cream cheese icing (add hash browns, egg & meat choices) | 1100 | 10 | 207 | 26 |
Ultimate Omelette 21 oz, with hash browns and white toast | 1150 | 46 | 63 | 77 |
Waffle Slam 9 oz, choice of egg | 1160 | 27 | 97 | 72 |
All-American Slam 18 oz, with hash browns and white toast | 1200 | 55 | 58 | 81 |
Spaghetti & Meatballs 22 oz, with dinner bread | 1200 | 49 | 125 | 58 |
Lumberjack Slam 21 oz, with hash browns and white toast, choice of egg | 1260 | 48 | 136 | 57 |
Grand Slamwich 19 oz, with hash browns | 1300 | 59 | 92 | 77 |
FAQ
What's the healthiest thing to order at Denny's?
Based on verified nutrition data across Denny's's full menu, the Bourbon Chicken Sizzlin' Skillet has the best protein-to-calorie ratio on the menu — 65g protein for 840 cal — 7.7g protein per 100 cal. If you want the lowest-calorie option that still fills you up, the Sirloin Steak & Eggs comes in at 770 calories with 50g of protein.
How many calories are in a typical Denny's order?
Across the 21 menu items we track for Denny's, the average is about 942 calories per item. Individual items range widely, so check the table on this page for the exact item you're ordering.
What has the most protein per calorie at Denny's?
The Bourbon Chicken Sizzlin' Skillet is the most protein-efficient item on the Denny's menu: 65g protein for 840 cal — 7.7g protein per 100 cal. AutoCal ranks every item this way automatically when you scan the menu in person.
What should I watch out for at Denny's?
The Grand Slamwich is the single biggest item on the Denny's menu we track — 1300 cal, 77g fat — the single biggest item on the menu. It's not off-limits, just worth knowing before you order if you're watching calories.
Is this Denny's nutrition data accurate?
Yes — every item is checked against Denny's's own published nutrition information, not crowd-sourced estimates. It's the same verified dataset AutoCal uses when you scan a Denny's menu in the app.
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Compare nutrition at other chains
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