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Denny is best known for its signature Slams breakfast, a chain of American restaurants. It has been a go-to place for traditional breakfast products such as pancakes, bacon, and hash browns. However, it is for more than 65 years, but they now have lunch and dinner choices.

In North America, there are more than nineteen hundred Denny sites. It has a vast majority in the United States.

Breakfast option at Denny’s

Canada, Mexico, El Salvador, The Dominican Republic, Costa Rica, and Guatemala are other nations with their locations.

You’ll see large images of omelets, sausage links, burgers, and more when you open the menu. Although, these are not generally considered healthier options, Denny’s has several items on the menu that are lower in calories, fat, and carbs. However, it includes salads, egg whites, skillets, and more.

With butter, sugar, and salt, breakfast foods tend to be heavy. But, everything can be savored in moderation. However, planning ahead, sharing the meal with a friend, or placing a part of the serving in a jar for later is a simple way to incorporate pancakes and other traditional American foods into your lifestyle.

If you’re going to Denny’s soon, here’s what you need to know about the least and most nutritious options.

Menu at Denny

They are known for their Slams, a breakfast meal consisting of the main entrance, and several sides. Although, the menu also offers options for lunch and dinner. So, with more than a dozen categories and dozens of options to select from, Denny’s menu is quite extensive. However, you are bound to find something with so many options that fulfill both your taste buds and your dietary preferences.

Healthy kale and steak salad at Denny

If you are searching the menu in search of the healthiest choices, you can always switch to Denny’s Fit Fare menu selections. However, these are, according to Denny’s Nutrition Guide, some of the lowest-calorie choices that it has to sell.

Healthiest Meal at Denny

The Fit Fare Veggie Sizzling Skillet provides a big serving size when you’re looking for the healthiest meal at Denny. While, it is lower in calories, fat, sugars, and cholesterol than other menu items.


As said, the salad segment is a go-to for many when it comes to navigating restaurant menus. Although, with only three salads to choose from, its salad section is smaller than most. However, with toppings like avocado, grilled chicken, salmon, and more, you can customize your salad.

House Salad

A low-calorie alternative is the House Salad. Although, it begins with 192 calories, 9g of fat, 4.5g of fat, 19g of carbohydrates, 9g of protein, and 344mg of sodium. Hence, adding dressing and toppings will alter these details about nutrition.

Caesar Salad

While salad appears to be a low-calorie meal, hundreds of calories can be packed in the dressing alone. So, this is the case with Caesar Salad. However, it has 442 calories, 41 g of fat, 9 g of saturated fat, 9 g of carbohydrates, 13 g of protein, and 933 mg of sodium. The total calories are raised by approximately five hundred by adding caesar dressing. So, order the dressing on the side and use a conservative number.

Healthy salad with greens and chicken strips


On their menu, it has nearly a dozen sandwiches. Chicken tenders are used in all of them, though some include deli slices or steak. However, sandwiches made with deli slices tend to be lower than other choices in calories.

Super Bird Sandwich

On grilled sourdough bread, the Super Bird Sandwich consists of turkey breast slices and other toppings.  However, it has six hundred calories, 28g of fat, 9 g of saturated fat, 43g of carbohydrates, 39 g of protein, and 1,778 mg of sodium. Bacon is an advisable topping. However, cut down on cholesterol, sodium, and avoid the extra meat.

Mega Philly Cheese Melt

The Mega Philly Cheese Melt with Prime Rib is the maximum in calories, fat, and saturated fat of all the sandwiches on the menu. So, it has 911 calories, 51g of fat, 18g of saturated fat, 49g of protein, and 2,125mg of sodium. Instead of prime rib, the same sandwich can be made with grilled chicken breast. However, the nutritional facts are much better.


Slams are the most well-known segment of Denny’s menu. Two buttermilk biscuits, two eggs, two bacon strips, and two sausage links make up the Original Grand Slam. Together, these things result in a meal with enough calories for the entire day. SO, to stop an excess of calories, opt for the option of Fit Fare.

Slam (Fit)

The healthiest choice is like the Slam, although you can create your own slam or choose from a variety of slams. Hence, 451 calories, 12g of fat, 2.5g of saturated fat, 59g of carbohydrates, 27g of protein, and 863 mg of sodium are contained. Egg whites scrambled with veggies, turkey bacon strips, English muffins, and berries are part of the meal.

Lumberjack Slam

The Lumberjack Slam is identical to the original, but more sides are included. However, the Slam also includes grilled ham, hash browns, and bread. In addition, there are pancakes, bacon, eggs, and sausage. A whopping 968 calories, 48 g of fat, 15 g of saturated fat, 96 g of carbohydrates, 39 g of protein, and 3,254 mg of sodium are in this spread. For a single meal, sodium and 146 mg cholesterol are particularly important. So, these nutritional data are more than what is recommended for a whole day.


There’s a fair chance you’ll be tempted to order pancakes if you’re going to Denny. Fortunately, this breakfast comfort classic has a healthier way to enjoy it. So, just be aware of the high-sodium or sugar toppings, such as butter, whipped cream, caramel sauce, etc.

Yummy and sweet pancakes at this restaurant

Hearty 9-Grain Pancakes

Although, not as soft, the calories, sugar, carbohydrates, and sodium are the lowest in Hearty 9-Grain Pancakes. However, there are 417 calories, 11g of fat, 4g of saturated fat, 68g of carbohydrates, 9 g of protein, and 879 mg of sodium in the serving. Therefore, they also contain 21g of sugar, which, compared to other pancake breakfasts, is less. So, for an additional serving of fruit, be sure to ask for berries and banana slices on top.

Cinnamon Roll Pancakes

The Cinnamon Roll Pancakes are the most indulgent of pancake breakfasts. They are, basically, like a cake. There are 1121 calories, 25g of fat, 11g of saturated fat, 188g of carbohydrates, 8 g of protein, and 1,669 mg of sodium in these pancakes. Although, they also produce a whopping 127g per serving of sugar. However, no sides or drinks are included in these nutrition facts, so book this breakfast for special occasions.

Nutritional Value Breakdown

The food items available on the menu are listed below.

Food ItemsCaloriesProtein (g)Total Carbs (g)Sodium (mg)Sugars (g)Weight Watchers
Chocolate milk small180930178285
Chocolate milk large2801446280448
Frozen coffee3800431404211
Raspberry tea7001910192
Hot chocolate100328219244
Hot tea herbal000000
Iced coffee11001630163
Iced tea000000
Lemonade iced tea700190192

Food Choices

It provides gluten-free, low-carb, and vegetarian diet options. However, its range of organic, low-FODMAP, low-fat, and diabetes-friendly menu items should be enhanced.


It has many clearly named gluten-free menu items. While, several things are served with bread, upon request, Denny’s provides gluten-free bread.

  • Suit Slam (Request gluten-free muffin)
  • Hearty Skillet
  • Sirloin Steak
  • Loaded Veggie Omelette (Request gluten-free muffin)
  • Build Your Slam with meat, eggs, hash browns, and fruit


It’s no surprise that people on a low-carb diet recommend the restaurant since a lot of Denny’s menu is heavy with animal products.

  • My omelet of hammy and cheese
  • Slam of Lumberjack
  • Grand Slamwich
  • T-Bone Steak and Eggs
  • Sirloin Steak


One of the low-FODMAP diet’s major challenges is maintaining the diet while eating out. However, its low-FODMAP option could be improved.

  • Fruit (Omit apples, watermelon, and peaches)
  • Salmon from Wild Alaska
  • Grilled Mediterranean Chicken
  • House Salad
  • House (Omit dressing and substitute with oil and vinegar)


Milk, starchy vegetables, and candy should usually be limited to people with diabetes. Although, foods rich in protein, fiber, and good sources of carbs and fats are some recommended foods. Hence, the menu options for Fit Fare may be suitable.

  • Fit Slam
  • Fit Fare Omelette
  • Fare Veggie Sizzlin’ Skillet
  • House Salad


For those following a low-fat diet, instead of those that contain a lot of meat, you may have luck sticking to vegetarian options.

Another Healthy Breakfast Option
  • Slam
  • Hearty 9-Grain Pancakes
  • Fit Fare Veggie Sizzlin’ Skillet
  • House Salad

Common Questions

Is Denny’s healthy?

One reason you come to Denny is for their slams. However, eggs, bacon, pancakes, and hash browns all pack on the calories on one plate.

How many ounces is Denny’s burger?

This is a hunky patty, 6 1/2 ounces of beef that’s hand-pressed. So, on a hot, flat grill, it’s fried, so there are a sear and a touch of char on the outside.

Does Denny’s serve turkey bacon?

Yes, it serves turkey bacon in many dishes.

What’s better Denny’s or IHOP?

Both IHOP and Denny serve almost same food items such as pancakes. Although, the calories in IHOP foods are less.


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