Denny's Macros: Complete Nutrition Guide for Every Menu Item

Denny’s is the quintessential American diner—open 24/7, serving breakfast all day, and portions sized for hungry truckers. For macro counters, it’s both a challenge and an opportunity.

The good news? Denny’s offers surprising flexibility. Build Your Own options, Fit Fare menu items, and egg-centric breakfasts can make this diner work for your goals. This guide covers everything on the menu.

Quick Reference: Denny’s Best Macro Options

Here are the most macro-friendly items at Denny’s.

Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Fit Slam	390	28	26	18
Wild Alaskan Salmon	470	45	6	29
2 Eggs + Ham	290	26	2	20
Grilled Chicken Breast	330	50	4	12
Veggie Egg White Omelet	350	24	14	22

Macro champion: Fit Slam—28g protein for 390 calories is solid diner fare.

Denny’s Slam Breakfasts

Classic Slams

Slam	Calories	Protein (g)	Carbs (g)	Fat (g)
Original Grand Slam	770	34	60	42
All-American Slam	750	42	32	50
Lumberjack Slam	1,210	54	98	72
French Toast Slam	940	36	94	46
Belgian Waffle Slam	890	36	84	44
Fit Slam	390	28	26	18

Grand Slam Components

Component	Calories	Protein	Carbs	Fat
2 Eggs	140	12	0	10
2 Bacon Strips	80	6	0	6
2 Sausage Links	230	9	2	21
2 Buttermilk Pancakes	340	8	56	8
Hash Browns	210	2	27	11

Build smarter: The Original Grand Slam is 770 calories, but swap pancakes for fruit and you drop to ~500 calories with similar protein.

Denny’s Eggs and Omelets

Basic Eggs

Eggs	Calories	Protein (g)	Fat (g)
2 Eggs (any style)	140	12	10
3 Eggs (any style)	210	18	15
Egg Whites (equiv to 2)	50	10	0

Signature Omelets

Omelet	Calories	Protein (g)	Carbs (g)	Fat (g)
Ultimate Omelet	890	54	12	70
Philly Cheesesteak Omelet	920	56	14	72
Loaded Veggie Omelet	660	36	18	50
Santa Fe Omelet	780	46	20	58
Wild Alaskan Salmon Omelet	720	48	8	54

Build Your Own Omelet

Base	Calories	Protein (g)
3-Egg Omelet Base	210	18
Egg White Omelet Base	70	14

Omelet Add-Ins

Filling	Calories	Protein (g)
Ham	50	8
Bacon	80	6
Turkey Bacon	60	6
Sausage	115	5
Chicken	90	16
Cheese	100	6
Mushrooms	10	1
Peppers	10	0
Onions	10	0
Spinach	5	1
Tomatoes	10	0

Build strategy: Egg white base (70 cal) + chicken (90 cal) + veggies (25 cal) = ~185 calories with 32g protein.

Denny’s Pancakes, Waffles & French Toast

Pancakes

Pancake Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Buttermilk Pancake (1)	170	4	28	4
Short Stack (3)	510	12	84	12
Full Stack (4)	680	16	112	16
Cinnamon Roll Pancakes	1,080	18	158	44
Peanut Butter Cup Pancakes	1,320	26	170	62

Waffles

Waffle	Calories	Protein (g)	Carbs (g)	Fat (g)
Belgian Waffle	340	8	50	12
Double Berry Waffle	620	10	98	22

French Toast

French Toast	Calories	Protein (g)	Carbs (g)	Fat (g)
Original (2 slices)	410	10	54	18
Cinnamon Roll (2)	780	14	106	34

Pancake Toppings

Topping	Calories	Carbs (g)
Butter (1 pat)	35	0
Maple Syrup (2 oz)	160	42
Sugar-Free Syrup	25	7
Whipped Cream	70	5

Denny’s Breakfast Meats

Meat	Calories	Protein (g)	Fat (g)
Bacon (4 strips)	160	12	12
Turkey Bacon (4 strips)	120	12	8
Sausage Links (2)	230	9	21
Turkey Sausage (2)	140	9	11
Ham Slice	100	16	4
Grilled Breakfast Sausage (2)	260	10	24

Best protein: Ham slice—16g protein for only 100 calories.

Denny’s Fit Fare Menu

Denny’s healthier options menu.

Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Fit Slam	390	28	26	18
Fit Fare Veggie Skillet	480	28	38	24
Wild Alaskan Salmon	470	45	6	29
Grilled Chicken Dinner	550	52	28	24
Turkey Bacon Avocado	440	32	20	28

Fit Fare breakdown: These are genuinely better options—half the calories of regular slams with solid protein.

Denny’s Lunch and Dinner Entrees

Burgers (with Fries)

Burger	Calories	Protein (g)	Carbs (g)	Fat (g)
Classic Burger	1,050	42	78	62
Bacon Avocado Cheeseburger	1,380	52	82	94
Slamburger	1,160	48	80	72
Double Cheeseburger	1,440	68	80	98
Bourbon Bacon Burger	1,320	50	92	82

Chicken and Fish

Entree	Calories	Protein (g)	Carbs (g)	Fat (g)
Grilled Chicken Breast	330	50	4	12
Wild Alaskan Salmon	470	45	6	29
Tilapia	350	38	8	18
Chicken Strips (5)	720	42	48	40
Fish & Chips	1,180	48	102	64

Steaks

Steak	Calories	Protein (g)	Carbs (g)	Fat (g)
T-Bone Steak	540	62	0	32
Sirloin Steak (8 oz)	360	50	0	18
Sirloin Steak (11 oz)	490	68	0	24

Steaks served without sides—add separately

Denny’s Skillets

Skillet	Calories	Protein (g)	Carbs (g)	Fat (g)
Ultimate Skillet	1,080	58	64	66
Santa Fe Skillet	950	48	56	58
Philly Cheesesteak Skillet	1,020	54	62	62
Fit Fare Veggie Skillet	480	28	38	24
Country Fried Steak Skillet	1,240	52	82	78

Best skillet: Fit Fare Veggie Skillet at 480 calories with 28g protein.

Denny’s Sides

Low-Calorie Sides

Side	Calories	Protein (g)	Carbs (g)	Fat (g)
Fresh Fruit	80	1	20	0
Seasonal Veggies	60	2	8	2
Side Salad (no dressing)	80	4	10	4
Tomato Slices	20	1	4	0

Higher-Calorie Sides

Side	Calories	Protein (g)	Carbs (g)	Fat (g)
Hash Browns	210	2	27	11
Loaded Hash Browns	460	14	32	32
Seasoned Fries	420	5	54	20
Onion Rings	520	6	62	28
Buttermilk Biscuit	270	5	32	14
Toast (2 slices)	200	5	32	6

Denny’s Appetizers: Calorie Bombs

Appetizer	Calories	Protein (g)	Carbs (g)	Fat (g)
Loaded Nacho Tots	1,400	48	106	88
Mozzarella Sticks	920	36	68	56
Chicken Wings	860	56	8	68
Sampler	2,040	82	134	126
Zesty Nachos	1,180	44	90	70

Warning: These are sharing portions. The Sampler has over 2,000 calories.

Best Denny’s Orders by Goal

For Fat Loss (High Protein, Low Calorie)

The Fit Slam Modified

• Fit Slam (as is)
• Substitute egg whites
• Extra side of fresh fruit

Macros: 440 calories | 30g protein | 42g carbs | 14g fat

Denny’s best cutting breakfast.

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The Protein Breakfast

• 2 eggs (any style)
• Ham slice
• Turkey bacon (4 strips)
• Fresh fruit
• No toast, no pancakes

Macros: 440 calories | 46g protein | 22g carbs | 22g fat

Almost 50g protein for under 450 calories.

For Muscle Building (Higher Protein, Higher Carbs)

The Diner Bulk

• All-American Slam
• Extra eggs (+140 cal)
• Hash browns

Macros: 1,100 calories | 56g protein | 59g carbs | 72g fat

Serious breakfast for serious training.

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The Steak Stack

• T-Bone Steak
• 2 eggs
• Hash browns
• Toast

Macros: 1,090 calories | 80g protein | 59g carbs | 62g fat

80g protein with enough carbs for recovery.

For Low-Carb / Keto

The Meat Lovers Keto

• 3 eggs scrambled
• Bacon (4 strips)
• Sausage links (2)
• No pancakes, toast, or hash browns

Macros: 620 calories | 36g protein | 4g carbs | 52g fat

Pure protein and fat, virtually zero carbs.

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The Build Your Own Keto

• 3 Egg omelet
• Bacon
• Cheese
• Mushrooms, peppers, spinach
• Side salad

Macros: 530 calories | 38g protein | 12g carbs | 38g fat

Satisfying keto breakfast under 15g net carbs.

For Maintenance / Balanced

The Sensible Slam

• 2 eggs
• Turkey bacon (4 strips)
• 1 buttermilk pancake (light syrup)
• Fresh fruit

Macros: 580 calories | 34g protein | 56g carbs | 26g fat

Classic breakfast feel with better macros.

Denny’s Ordering Hacks

Build Your Own Breakfast

Instead of preset slams, build from individual items. You control every calorie.

Egg White Option

Available for any egg dish. Saves 90+ calories for the same protein.

Sugar-Free Syrup

Saves 135 calories per serving compared to regular maple syrup.

Turkey Swaps

• Turkey bacon saves 40 calories vs regular bacon
• Turkey sausage saves 90 calories vs pork sausage

Half Portions

Ask if you can order half a skillet or smaller portions. Many servers will accommodate.

Substitute Fruit

Any starchy side can usually be swapped for fresh fruit. Saves 100-300 calories.

Skip the Bread Basket

Free biscuits and toast add 200-400 calories before your meal arrives.

Common Denny’s Macro Mistakes

Mistake 1: The Full Slam Assumption

Grand Slam sounds like one reasonable meal, but at 770 calories it’s half a day’s food for some people.

Mistake 2: Skillet Surprise

Skillets sound like healthy egg dishes, but they’re loaded with cheese, potatoes, and meat—averaging 1,000+ calories.

Mistake 3: Syrup Overflow

One syrup serving is 160 calories. Most people use 2-3. That’s 320-480 calories of pure sugar.

Mistake 4: Appetizer Trap

The Sampler has 2,040 calories—more than most people’s entire daily budget. Even “sharing” adds 500+ per person.

Mistake 5: Forgetting the Fries

Burgers come with fries (420 cal). That “850 calorie” burger is actually 1,270 when you eat the whole plate.

Denny’s for Different Calorie Budgets

Daily Calories	Recommended Strategy
1,200-1,400	Fit Slam or eggs + meat + fruit (390-440 cal)
1,500-1,800	Modified slam with substitutions (550-650 cal)
1,800-2,200	Full slam with smart sides (750-850 cal)
2,200-2,800	Steak + eggs + sides (1,000-1,200 cal)
2,800+	Any slam or combination

Macros for Weight Loss to calculate your daily target.

Use our free Macro Calculator to see how Denny’s fits your daily macros.

Denny’s vs Other Diners

Restaurant	Best Macro Option	Calories	Protein
Denny’s	Fit Slam	390	28g
IHOP	Egg White Veggie Omelet	320	24g
Waffle House	Eggs + Ham + Cheese	340	30g
Cracker Barrel	Egg Beaters + Turkey	280	26g

Verdict: Denny’s Fit Fare menu competes well with any diner chain for macro-friendly options.

The Bottom Line

Denny’s 24-hour availability makes it tempting for late-night meals, but it also means temptation at any hour. The Fit Fare menu and Build Your Own options make macro tracking very doable.

Key takeaways:

• Fit Slam is your best preset option (28g protein, 390 cal)
• Build Your Own beats preset slams for customization
• Egg whites and turkey proteins save serious calories
• Skip or limit pancakes—they’re carb bombs
• Sugar-free syrup saves 135 calories per serving
• Avoid skillets unless you choose Fit Fare Veggie

America’s diner can fit your macros!

Related Guides:

• What Are Macronutrients? — Understand the basics
• Eating Out on Macros — Restaurant strategies
• Flexible Dieting Guide — Make any food fit

More Restaurant Guides:

• IHOP Macros — Pancake chain comparison
• Waffle House Macros — Another 24-hour option
• All Restaurant Guides — Browse all dining guides