How do I find a high-protein meal at Denny's?

Check the highest-protein picks in the Denny's nutrition highlights on this page, or open the Simple Macros app and set a high protein target to instantly generate Denny's orders that hit it.

What should I order at Denny's if I'm trying to lose weight?

Look for the lighter, high-protein orders on this page, or use the Simple Macros app to build a Denny's meal that keeps your protein high while staying inside a lower calorie budget.

How accurate are the Denny's nutrition numbers?

Numbers come from publicly available Denny's menu nutrition data. They can vary by location and preparation, so confirm with the restaurant if you need exact values.

Is Simple Macros free to use at Denny's?

Yes, completely. The Simple Macros app is free on iPhone and Android with no subscription, paywall or trial, and this Denny's page needs no account.

Can I ask ChatGPT or Claude what to order at Denny's?

Yes. Connect Simple Macros to ChatGPT, Claude, Grok or another AI app (free, setup at simplemacros.com/connect) and ask something like "What should I get at Denny's to hit my macros?" It builds the order from Denny's's full official menu against the calories and protein you have left today, and can log it for you.

Denny's Nutrition Facts & Menu

Explore the Denny's menu, build your order, and see how the calories and macros add up. Use the meal generator to find macro-friendly orders that fit your calorie target.

Menu data updated October 30, 2026Sources & update dates · Menu nutrition table

Denny's nutrition highlights

Compare all four macros and select any option to add it to your order. Browse the full menu and build your order above.

Highest-protein picks

Lightest options

Open a category to compare calories, protein, carbs and fat. Ranges cover available options; the low or high end of each nutrient may come from different choices. Use the order builder for one specific combination. N/A means the snapshot does not provide a usable value.

Values are based on the restaurant nutrition recorded in our menu data. Snapshot refreshed November 5, 2026. The live builder may be newer. Sources and dates .

Entrées (92)

Denny's: Entrées. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
55+ Club Sandwich	1,000	45	91	52
55+ Country-Fried Steak	580–1,710	20–98	39–199	30–89
55+ Fish & Chips	890–1,200	53–63	61–94	43–60
55+ Fit Fare Loaded Veggie Omelette	490	22	79	10
55+ French Toast Slam	570–730	29–33	48–50	31–48
55+ Grilled Cheese & Soup	550–590	20–23	68–77	21–23
55+ Grilled Chicken	410–1,540	50–128	11–172	10–69
55+ Lasagna Dinner	1,230–1,540	58–69	119–152	56–72
55+ Omelette	630–900	31–37	52–92	27–47
55+ Scrambled Eggs & Cheddar Breakfast	950	46	66	57
55+ Starter	460–890	18–28	46–89	16–53
55+ Turkey Dinner	930–2,060	41–120	94–255	33–92
All-Canadian Slam	1,040–1,530	49–60	52–125	66–80
Bacon Avocado Cheeseburger	890–2,540	47–106	60–141	50–169
BBQ Bacon Chicken Sandwich	870–1,530	56–72	85–134	31–65
Berry Stuffed French Toast	950	22	134	37
Berry Stuffed French Toast Slam	1,320–1,720	50–58	137–195	64–78
Berry Waffles	890	11	111	45
Berry Waffle Slam	1,260–1,660	39–47	114–172	71–85
Bourbon Bacon Burger	910–2,560	48–107	96–177	32–151
Bourbon Chicken Skillet	810–1,150	35–43	96–139	34–45
Breakfast Poutine	660	17	33	37
Breakfast Spaghettini	1,080	41	152	30
Brooklyn Spaghetti & Meatballs	1,080	44	180	25
Build Your Own Grand Slam	320–2,110	4–152	0–278	1–168
Butter Chicken Sizzlin’ Skillet	860–1,200	47–55	123–166	18–29
Cali Club Sandwich	1,010–1,670	78–94	60–109	51–84
Cheeseburger	690–2,470	47–106	60–140	39–158
Choconana Pancake Slam	1,130–1,500	36–50	143–171	35–72
Chorizo & Egg Burrito	1,220–1,470	56–67	77–110	75–96
Cinnamon Roll Pancake Slam	1,450–1,820	33–47	225–253	37–74
Classic Benny	390–800	17–41	36–78	16–45
Club Sandwich	710–1,370	41–57	51–100	36–69
Country-Fried Steak	850–2,080	32–113	55–223	49–113
Country-Fried Steak & Eggs	840–1,280	32–46	93–134	32–64
Crazy Spicy Sizzlin’ Skillet	810–1,340	68–89	39–84	44–68
Crispy Chicken Bacon Ranch Sandwich	1,350–2,010	63–79	104–153	73–107
Denver Omelette	810–1,580	49–75	56–164	37–72
Double Berry Banana Pancake Slam	850–1,220	34–47	103–130	22–59
Egg-cellent Grilled Chicken Cobb Salad	650–1,110	50–52	18–33	44–92
Fajita Breakfast Wrap	780–1,030	24–35	82–115	36–57
Fish & Chips	1,030–1,850	74–121	55–160	50–93
Fit Fare Veggie Sizzlin’ Skillet	350–690	18–26	29–72	16–27
Fit Slam	350–640	21–27	45–102	11–15
Florentine Benny	355–730	12–30	35–76	15–43
French Toast Monte Cristo	750–880	37–45	71–95	34–47
French Toast Slam	860–1,260	35–43	72–130	48–62
Hearty 9-Grain Pancake Slam	720–1,090	28–41	89–117	23–61
Homestead Slam	980–1,580	37–50	85–159	54–78
Jr Birthday Cake Pancakes	370–640	6–17	60–105	8–34
Jr Chocolate Chip Pancakes	390–660	17–28	35–80	17–42
Jr French Toast	580–850	26–37	56–102	25–50
Jr Grand Slam	450–480	23	33	26–28
Jr Grilled Cheese	360–630	14–25	34–79	14–39
Jr Mac & Cheese	350–620	16–27	21–66	19–45
Jr Pasta	690–960	16–27	84–129	28–54
Jr Premium Chicken Tenders	340–930	16–36	18–106	17–71
Jr Sliders	740–1,010	33–44	37–82	43–69
Jr Waffle Slam	660–820	19–23	49–51	41–58
Loaded Veggie Omelette	730–1,500	38–64	73–181	27–63
Lumberjack Slam	1,160–1,760	56–69	93–167	46–70
Mama D’s Pot Roast Bowl	890	44	86	44
Mama’s Fried Chicken House Salad	630–1,090	36–38	42–57	37–85
Mediterranean Bowl	950	25–75	40–74	54–64
Moons Over My Hammy	840–970	47–54	71–95	34–47
One Crepe Breakfast	510–880	22–35	59–87	16–53
Original Grand Slam	840–2,010	34–50	64–266	47–78
Oven-Baked Lasagna	1,130	56	110	51
Pasta Pomodoro	1,400–1,550	37–60	158–159	69–74
Pesto Spaghettini	1,640–1,770	38–63	159–161	93–95
Plate Lickin’ Chicken Fried Chicken	620–1,850	44–124	41–209	26–89
Pot Roast Melt	1,070–1,730	54–70	67–116	57–90
Premium Chicken Tenders Dinner	540–1,950	38–120	43–247	15–100
Rigatoni Bolognese	1,100	36	137	43
Roast Turkey Dinner	1,110–2,340	68–149	105–273	37–100
Santa Fe Sizzlin’ Skillet	850–1,300	38–48	39–83	61–82
Sirloin Steak	510–1,910	42–155	3–172	28–96
Sirloin Steak & Eggs	760–1,200	55–70	47–88	32–65
Slamburger	830–2,480	48–107	72–153	34–153
Smoked Salmon Benny	410–840	18–43	34–74	19–50
Smoked Salmon Slam	1,040–1,330	37–43	83–140	61–65
Southwestern Benny	480–980	16–39	37–79	27–66
T-Bone Steak	690–2,090	65–178	4–173	37–105
T-Bone Steak & Eggs	940–1,380	78–92	48–89	41–73
The Grand Slamwich	1,180–1,310	54–62	87–111	65–77
The Super Bird	880–1,540	61–77	83–132	32–65
Tropical Bowl	860–970	29–42	141–164	19–26
Two Crepe Breakfast	690–1,060	24–38	92–119	18–55
Two Crepes	360	4	72	4
Ultimate Omelette	1,110–1,880	50–76	75–183	63–99
Value Slam	820–1,630	25–46	63–158	49–92
Waffle Slam	1,240–1,640	38–46	98–156	75–89

Appetizers (13)

Denny's: Appetizers. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Bacon Cheddar Tots	360	14	49	12
Build Your Own Sampler	830–1,650	13–42	75–206	38–95
Chicken Noodle Provençale Soup	100–170	6–7	9–14	5–7
Chicken Wings	780–1,090	69–72	2–52	53–87
Cinnamon Sugar Pancake Puppies	490–740	13–21	82–137	7–12
Classic Sampler	1,300–1,480	37–39	134–170	63–84
Loaded Bacon Cheddar Tots	720	44	58	35
Mozzarella Cheese Sticks	630–650	26–27	57–61	32
Onion Rings	960	12	128	46
Poutine	710	20	76	38
Premium Chicken Tenders	710–890	37–39	41–77	41–62
Rich Tomato Soup	140–200	2–3	18–27	7–10
Zesty Nachos	770–1,490	29–54	63–127	44–84

Sides (38)

Denny's: Sides. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Bacon Strips	290	23	0	21
Bacon Strip & Sausage Link	200	10	1	18
Baked Beans	140	7	29	2
Blueberry Silver Dollar Stack	290	6	57	4
Brioche French Toast	360	15	47	16
Broccoli	40	3	6	0
Buttermilk Pancakes	350	12	62	7
Buttermilk Silver Dollar Pancakes	180	6	31	3
Dinner Bread	230	4	24	12
Eggs	80–190	11–13	1–2	3–13
Fresh Banana Slices	60	1	15	0
Garden Side Salad	220–600	9	17–28	13–54
Grapes	60	1	17	0
Grilled Ham Slice	80	11	2	3
Grilled Salmon	330	35	4	19
Grilled Shrimp	90	20	1	1
Hash Browns	110–240	2–9	19–24	3–13
Jasmine Rice	300	5	65	1
Jr Garden Salad	120–240	5	10–13	7–20
Lobster Topper	80	12	1	3
Mashed Red Potatoes	310–330	7	45–50	11–12
Oatmeal	150	6	27	3
Onion Rings Side	450	6	59	21
Peameal Bacon	100	15	1	3
Sausage Links	530	15	5	51
Seasonal Fruit	170	1	43	0
Seasoned Fries	400	5	57	17
Seasoned Potatoes	180–350	2–4	22–43	10–20
Smoked Pork Chop	510	38	2	40
Smoked Salmon	130	15	1	7
Smothered Fries	770	15	56	34
Sweet Petite Corn	150	3	24	6
Toast	140–340	3–8	27–43	1–11
Turkey Bacon Strips	160	9	2	14
Waffle	450	5	48	26
Wavy-Cut Fries	380	5	47	16
Whole Grain Rice	240	6	49	3
Yogurt	130	10	10	4

Drinks (26)

Denny's: Drinks. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
2% Milk	180–240	12–17	17–22	7–10
Apple Juice	180–240	1	43–57	0
Chocolate Milk	220–290	10–14	35–46	5–6
Coke	90–140	0	26–39	0
Coke Zero	0	0	1	0
Dasani Water	0	0	0	0
Diet Coke	0	0	0	0
Ginger Ale	80–110	0	21–31	0
Hot Chocolate	260	3	44	4
Hot Tea	0	0	0	0
Iced Tea	100–110	0	25–30	0
Jr Milk Shake	550–760	9–12	73–90	26–41
Lemonade	140–180	0	34–45	1
Lemonade Iced Tea	140–190	0–3	37–41	0–4
Mango Smoothie	180–300	1–2	42–72	1
Milk Shake	780–1,050	12–17	97–125	34–56
Milk Shake of the Month	640–970	5–12	98–143	27–36
Orange Juice	150–210	1–2	36–48	0
Red Bull	110	1	27	0
Red Bull Dirty Soda	290	0	73	0
Root Beer	110–160	0	29–43	0
Signature Diner Blend Coffee	0	0	0	0
Sprite	90–140	0	25–38	0
Strawberry Banana Smoothie	170–280	2–3	41–69	1
Sweet & Creamy Cold Brew Coffee	130	1	26	3
Tonic or Soda Water	130	0	32	0

Desserts (8)

Denny's: Desserts. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Brownie Sundae with OREO Pieces	900	9	144	33
Caramel Apple Crisp	740	7	115	28
Cookie Dough Lover’s Pie	710	8	104	32
Cookies & Cream Cake	730	10	78	44
Jr Ice Cream	80–90	0–1	11–12	4
Lemon & White Chocolate Cheesecake	490	8	53	29
Maple Stuffed Donut Holes	1,140–1,800	15–23	132–209	61–97
New York Style Cheesecake	490–620	8–9	42–59	32–35

Sauces & Condiments (24)

Denny's: Sauces & Condiments. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Balsamic Vinaigrette	210	1	12	18
BBQ Sauce	70	1	15	0
Blue Cheese Dipping Sauce	170	1	3	17
Blue Cheese Dressing	70	0	1	7
Bourbon Sauce	150	0	37	0
Brown Gravy	20	0	4	0
Buffalo Sauce	130	0	1	13
Country Gravy	40	1	5	3
Diner Q Sauce	150	0	3	17
Garden Herb Dressing	420	0	6	45
Hollandaise	220	1	2	23
Honey Mustard Dipping Sauce	190	1	13	13
Maple-Flavoured Syrup	15–220	0	6–54	0
Marinara	20	1	4	0
Pepper Jack Queso	90	3	5	6
Pico de Gallo	20	1	3	0
Ranch Dipping Sauce	200	0	3	21
Ranch Dressing	40	0	1	4
Salsa	20	1	5	0
Sour Cream	100	2	4	9
Thousand Island Dressing	60	0	2	6
Turkey Gravy	30	1	6	1
Tzatziki	90	2	4	8
Whipped Margarine	40	0	0	5

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Sources & data updates

Menu data updated: October 30, 2026
Nutrition snapshot refreshed: November 5, 2026

The interactive menu can be newer than the saved nutrition table, highlights and meal ideas. Dates show when our menu data was updated or a snapshot was refreshed; they do not indicate an independent nutrition review.

References recorded for the Denny's menu

Publishers are identified in the links. References may include restaurant publications and third-party sources.

Nutrition can vary by location, portion, and preparation. Check directly with Denny's for current ingredients and allergen information.

How Simple Macros sources nutrition data

Ordering Denny's with macros in mind

Denny's nutrition info, made useful. Instead of scrolling a long calorie chart, focus on the two numbers that actually matter for your day, a calorie target and a protein target, and see real Denny's orders built to hit them.

Every meal idea uses real menu items with real calorie and protein numbers, so you know exactly what to order before you walk in. Want combos for your own targets, plus the ability to include or exclude items and log what you eat? The Simple Macros app does it for Denny's and every other supported chain.

Frequently asked questions

Take your Denny's order further in the app

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