Low-calorie Denny's options, ranked
Denny's publishes nutrition for 112 menu items. 24 are under 300 calories and 46 are under 500. The lightest real portion is White Toast (without margarine) (160 calories, 5 g protein), and the lightest with at least 20 g of protein is Bacon Strips (260 calories, 25 g protein). Numbers are per serving from Denny's own nutrition guide; open any item for the full breakdown.
Lightest real meals
Items of 150 calories or more with at least 15 g of protein, lightest first.
Bacon Strips
per 4 strips · 25g protein · 2g carbs · 17g fat
260 kcal
Jr. Premium Chicken Tenders (Kids, excl. dipping sauce & side)
per 2 tenders · 18g protein · 15g carbs · 16g fat
270 kcal
Slices of French Toast
per 2 slices · 15g protein · 47g carbs · 16g fat
360 kcal
Jr. French Toast (Kids)
per 2 slices · 15g protein · 47g carbs · 16g fat
360 kcal
Chicken Noodle Soup (Bowl)
per bowl · 21g protein · 43g carbs · 15g fat
390 kcal
Fit Slam®
per slam · 27g protein · 59g carbs · 12g fat
450 kcal
Jr. Cheeseburger (Kids, excludes side)
per burger · 27g protein · 34g carbs · 25g fat
470 kcal
Cobb Salad (excludes dressing)
per salad · 28g protein · 25g carbs · 31g fat
480 kcal
Sirloin Steak (w/ dinner bread; no sides)
per entrée · 49g protein · 27g carbs · 25g fat
530 kcal
Wild Alaska Salmon (w/ dinner bread; no sides)
per entrée · 37g protein · 27g carbs · 31g fat
540 kcal
Single Cheeseburger (excludes cheese & side choices)
per burger · 36g protein · 37g carbs · 30g fat
560 kcal
Bone-In Wings with BBQ Sauce (8 pc, excludes dipping sauce)
per 8 pc · 46g protein · 39g carbs · 31g fat
640 kcal
Under 300 calories
Everything, including sides, sauces and drinks, lightest first.
Maple-Flavored Syrup, Sugar-Free
per 2 oz · 0g protein · 6g carbs · 0g fat
15 kcal
Country Gravy
per 1 oz · 0g protein · 2g carbs · 2g fat
20 kcal
Broccoli
per side · 3g protein · 6g carbs · 0g fat
35 kcal
Seasonal Fruit
per side · 1g protein · 25g carbs · 0g fat
100 kcal
Egg, Scrambled (1)
per 1 egg · 7g protein · 1g carbs · 9g fat
110 kcal
Turkey Bacon Strips
per 4 strips · 15g protein · 2g carbs · 8g fat
140 kcal
English Muffin (without margarine)
per 1 muffin · 5g protein · 29g carbs · 1g fat
140 kcal
White Toast (without margarine)
per 2 slices · 5g protein · 31g carbs · 2g fat
160 kcal
Hash Browns
per side · 1g protein · 24g carbs · 8g fat
180 kcal
House Salad (excludes dressing)
per salad · 9g protein · 19g carbs · 9g fat
190 kcal
Garlic Toast / Dinner Bread
per 2 pc · 6g protein · 25g carbs · 7g fat
190 kcal
English Muffin (with margarine)
per 1 muffin · 5g protein · 29g carbs · 6g fat
190 kcal
Sweet & Creamy Cold Brew Coffee (10 fl oz)
per 10 fl oz · 9g protein · 35g carbs · 5g fat
210 kcal
Jr. Chocolate Chip Pancakes (Kids, excludes side)
per 3 pancakes · 5g protein · 38g carbs · 6g fat
220 kcal
Maple-Flavored Syrup
per 2 oz · 0g protein · 54g carbs · 0g fat
220 kcal
Mac ‘N Cheese
per side · 11g protein · 15g carbs · 15g fat
240 kcal
White Toast (with margarine)
per 2 slices · 5g protein · 31g carbs · 10g fat
240 kcal
Jr. Spaghetti (Kids)
per entrée · 8g protein · 48g carbs · 4g fat
250 kcal
Red Rustic Mashed Potatoes™ (excludes gravy)
per side · 5g protein · 32g carbs · 11g fat
250 kcal
Red-Skinned Potatoes
per side · 4g protein · 30g carbs · 13g fat
250 kcal
Bacon Strips
per 4 strips · 25g protein · 2g carbs · 17g fat
260 kcal
Chicken Noodle Soup (Cup)
per cup · 14g protein · 28g carbs · 10g fat
260 kcal
Jr. Premium Chicken Tenders (Kids, excl. dipping sauce & side)
per 2 tenders · 18g protein · 15g carbs · 16g fat
270 kcal
Jr. Birthday Cake Pancakes (Kids, excludes side)
per 3 pancakes · 5g protein · 51g carbs · 5g fat
270 kcal
300 to 500 calories
Jr. Mac & Cheese (Kids, excludes side)
per entrée · 10g protein · 44g carbs · 9g fat
300 kcal
Sausage Links
per 4 links · 10g protein · 2g carbs · 30g fat
320 kcal
Biscuit & Gravy
per side · 5g protein · 31g carbs · 20g fat
320 kcal
Jr. Grand Slam® (Kids, excludes egg choice)
per slam · 12g protein · 30g carbs · 19g fat
340 kcal
Slices of French Toast
per 2 slices · 15g protein · 47g carbs · 16g fat
360 kcal
Jr. French Toast (Kids)
per 2 slices · 15g protein · 47g carbs · 16g fat
360 kcal
Loaded Baked Potato Soup (Cup)
per cup · 12g protein · 24g carbs · 24g fat
360 kcal
Chicken Noodle Soup (Bowl)
per bowl · 21g protein · 43g carbs · 15g fat
390 kcal
Beer-Battered Onion Rings
per side · 4g protein · 35g carbs · 27g fat
400 kcal
Wavy-Cut Fries
per side · 4g protein · 46g carbs · 22g fat
400 kcal
Salted Caramel Cold Brew Coffee (11 fl oz)
per 11 fl oz · 9g protein · 72g carbs · 9g fat
410 kcal
Fit Slam®
per slam · 27g protein · 59g carbs · 12g fat
450 kcal
Stack of Buttermilk Pancakes
per 2 pancakes · 10g protein · 77g carbs · 11g fat
450 kcal
Buttermilk Biscuits
per 2 biscuits · 6g protein · 52g carbs · 26g fat
450 kcal
Waffle
per 1 waffle · 5g protein · 48g carbs · 26g fat
450 kcal
Jr. Waffle Slam® (Kids, excludes egg & meat choices)
per 1 waffle · 5g protein · 48g carbs · 26g fat
450 kcal
Jr. Cheeseburger (Kids, excludes side)
per burger · 27g protein · 34g carbs · 25g fat
470 kcal
Loaded Baked Potato Soup (Bowl)
per bowl · 14g protein · 35g carbs · 30g fat
470 kcal
Cobb Salad (excludes dressing)
per salad · 28g protein · 25g carbs · 31g fat
480 kcal
Double Berry Banana Pancake Slam® (excl. hash browns, egg & meat choices)
per 2 pancakes · 11g protein · 97g carbs · 7g fat
490 kcal
New York Style Cheesecake (plain)
per dessert · 9g protein · 42g carbs · 32g fat
490 kcal
Seasoned Fries
per side · 7g protein · 57g carbs · 26g fat
490 kcal
Questions people ask
What is the lowest-calorie item at Denny's?
Maple-Flavored Syrup, Sugar-Free at 15 calories per 2 oz. The lightest item that's a full portion (150 calories or more) is White Toast (without margarine) (160 calories, 5 g protein).
How many Denny's items are under 500 calories?
46 of the 112 items Denny's publishes nutrition for, and 24 are under 300.
What's the lowest-calorie Denny's order with real protein?
Bacon Strips (260 calories, 25 g protein) is the lightest item with at least 20 g of protein.
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