Sit-down · American diner

The healthiest orders at Denny's

16 Denny's meals ranked by protein, calories, and where the numbers come from. Pick the one that fits your day.

Nutrition checked September 25, 2026 · Numbers: 15 published, 1 calculated · Denny's’s nutrition page

Top pick

Egg-Cellent Grilled Chicken Cobb Salad

A cobb salad with grilled chicken, egg, bacon, cheese, and mixed greens.

Salads · $13.49 typical price · Published

640calories · 8.8 g protein per 100 cal

56 gProtein

18 gCarbs

40 gFat

Best pick under every calorie limit

The most protein you can get at Denny's under each limit.

UNDER 400 CALGrilled Seasoned Chicken Breast200 cal · 29 g protein UNDER 500 CALGrilled Seasoned Chicken Breast200 cal · 29 g protein UNDER 600 CALSirloin Steak with Dinner Bread530 cal · 49 g protein UNDER 700 CALEgg-Cellent Grilled Chicken Cobb Salad640 cal · 56 g protein UNDER 800 CALEgg-Cellent Grilled Chicken Cobb Salad640 cal · 56 g protein

Most protein at Denny's

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Bourbon Chicken Sizzlin' SkilletDinners · $14.99 typical	840	65 g	69 g	35 g	7.7 g	Published
2	Grand Slamwich with Hash BrownsSignature Breakfasts · $13.99 typical	1,300	59 g	92 g	77 g	4.5 g	Published
3	Egg-Cellent Grilled Chicken Cobb SaladSalads · $13.49 typical	640	56 g	18 g	40 g	8.8 g	Published
4	BBQ Bacon Chicken SandwichMelts & Handhelds · $13.49 typical	760	55 g	69 g	31 g	7.2 g	Published
5	SlamburgerBurgers · $12.99 typical	870	52 g	57 g	48 g	6.0 g	Published

Vegetarian picks

Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
Veggie Egg White OmeletteOmelettes · $10.99 typical	248–303	23–28 g	~7 g	~14 g	9.1 g	Calculated

Breakfast

Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
Veggie Egg White OmeletteOmelettes · $10.99 typical	248–303	23–28 g	~7 g	~14 g	9.1 g	Calculated
Fit SlamSlams · $11.49 typical	450	27 g	59 g	12 g	6.0 g	Published
Sirloin Steak & Eggs with Hash Browns & White ToastSignature Breakfasts · $15.99 typical	770	50 g	56 g	36 g	6.5 g	Published
Original Grand SlamSlams · $11.99 typical	740	27 g	79 g	34 g	3.6 g	Published
Grand Slamwich with Hash BrownsSignature Breakfasts · $13.99 typical	1,300	59 g	92 g	77 g	4.5 g	Published

Every Denny's dish we track

Best overall first. Sides and snacks come last.

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Egg-Cellent Grilled Chicken Cobb SaladSalads · $13.49 typical	640	56 g	18 g	40 g	8.8 g	Published
2	Sirloin Steak with Dinner BreadDinners · $15.99 typical	530	49 g	27 g	25 g	9.2 g	Published
3	Wild Alaska Salmon with Dinner BreadDinners · $16.99 typical	540	37 g	27 g	31 g	6.9 g	Published
4	Single CheeseburgerBurgers · $10.99 typical	600	35 g	48 g	29 g	5.8 g	Published
5	BBQ Bacon Chicken SandwichMelts & Handhelds · $13.49 typical	760	55 g	69 g	31 g	7.2 g	Published
6	Fit SlamSlams · $11.49 typical	450	27 g	59 g	12 g	6.0 g	Published
7	Bourbon Chicken Sizzlin' SkilletDinners · $14.99 typical	840	65 g	69 g	35 g	7.7 g	Published
8	Sirloin Steak & Eggs with Hash Browns & White ToastSignature Breakfasts · $15.99 typical	770	50 g	56 g	36 g	6.5 g	Published
9	Veggie Egg White OmeletteOmelettes · $10.99 typical	248–303	23–28 g	~7 g	~14 g	9.1 g	Calculated
10	Grilled Seasoned Chicken BreastBurgers & Entrees · $9.99 typical	200	29 g	1 g	9 g	14.5 g	Published
11	Premium Chicken Tenders with Dinner BreadDinners · $13.99 typical	860	51 g	63 g	47 g	5.9 g	Published
12	SlamburgerBurgers · $12.99 typical	870	52 g	57 g	48 g	6.0 g	Published
13	Original Grand SlamSlams · $11.99 typical	740	27 g	79 g	34 g	3.6 g	Published
14	Country-Fried Steak with Gravy & Dinner BreadDinners · $14.49 typical	960	35 g	78 g	56 g	3.6 g	Published
15	Moons Over My Hammy with Hash BrownsSignature Breakfasts · $13.49 typical	1,040	47 g	90 g	54 g	4.5 g	Published
16	Grand Slamwich with Hash BrownsSignature Breakfasts · $13.99 typical	1,300	59 g	92 g	77 g	4.5 g	Published

Quick answers

What’s the healthiest order at Denny's?

Egg-Cellent Grilled Chicken Cobb Salad: 640 calories and 56 g of protein (8.8 g per 100 calories). It ranks first of the 16 Denny's meals we track for landing in a moderate calorie range with plenty of protein.

What has the most protein at Denny's?

Bourbon Chicken Sizzlin' Skillet, with 65 g of protein for 840 calories. Next is Grand Slamwich with Hash Browns (59 g, 1,300 cal).

What can I get at Denny's under 500 calories?

Grilled Seasoned Chicken Breast (200 cal, 29 g protein), Fit Slam (450 cal, 27 g protein) and Veggie Egg White Omelette (248–303 cal, 23–28 g protein).

Is there a high-protein vegetarian option at Denny's?

Veggie Egg White Omelette: 23–28 g of protein for 248–303 calories.

How we rank and where the numbers come from

“Healthiest” here means the most protein inside a moderate calorie range. It’s the same formula as the app’s Fat-loss goal: 400–650 calories, a 40 g protein target, protein per calorie, fiber, and a small preference for better-sourced numbers. It doesn’t weigh sodium, sugar or allergens.

Every number carries a label. Published is the restaurant's own figure for that exact item. Calculated is added up from the restaurant's published ingredient values for a standard build, shown as a likely range. Estimated means no published figure exists, so it is estimated and always shown as a range. Tap a label to see its source.

Menus change and portions vary. My Fit Menu never verifies allergens, so confirm ingredients with the restaurant. Spotted a wrong number? Email support@myfitmenu.health.

See what fits near you

My Fit Menu ranks every dish near you, Denny's included, for your own calorie and protein goals. No account needed.

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More places like Denny's

Cracker BarrelTop pick: Homestyle Grilled Chicken Salad · 550 cal · 52 g First WatchTop pick: Healthy Turkey · 480 cal · 49 g IHOPTop pick: Buttermilk Crispy Chicken · 550 cal · 42 g Dunkin'Top pick: Power Breakfast Sandwich · 370 cal · 24 g StarbucksTop pick: Bacon, Sausage & Egg Wrap · 640 cal · 27 g Applebee'sTop pick: Cedar Grilled Lemon Chicken · 600 cal · 43 g

Denny's in our guides

Sit-down restaurant meals under 600 caloriesChain restaurant entrées under 600 calories, with the most protein first.The healthiest sit-down restaurant mealsApplebee’s to Olive Garden: the entrées that best balance calories and protein.Healthy fast food breakfastBreakfasts with real protein from Starbucks to First Watch.High-protein vegetarian restaurant mealsMeatless meals at chains that still bring the protein.High-protein restaurant saladsSalads that actually fill you up, from Sweetgreen to Chick-fil-A.