Denny's calorie calculator: build a plate under your cap
Set a calorie cap from 200 to 1,500 and build a Denny's plate from 35 dishes, each counted with the choices it comes with (10 come with a choice of egg choice, 10 come with a choice of side, 9 are served as listed and 6 come with 2 sides), using Denny's own published figures, rounded to whole calories and grams. The lightest plate is the Sirloin Steak with Dinner Bread (Add Side Choices) at 665 calories with its lightest choices. The most protein in a complete meal under 800 is 58 g.
Source: Denny's nutrition guide (official), April 2026 edition · Data refreshed
- 35 plates
- 665 cal lightest plate
- 58g protein in a meal under 800
- 200–1,500 cal cap range
As of October 2026, 35 Denny's dishes can go into a built plate, and the most protein in a complete Denny's meal under 800 calories is 58 g (A BBQ Bacon Chicken Sandwich with broccoli, and a Coca-Cola Zero Sugar).
Build your Denny's plate
Pick a cap, choose what matters, then add, swap or remove a dish, a side or a sauce; a plate keeps the choices it comes with, and the total, the macros and the words to tell your server update as you go.
Denny's meals under 800 calories
Starting points for the builder: one plate with a pick for each of its choices and at most one drink, the best under the cap for each goal, as the MinMax app builds it.
Most protein
- BBQ Bacon Chicken Sandwich (Add Side Choice)760 cal · 55g
- Broccoli Included side35 cal · 3g
- Coca-Cola Zero Sugar0 cal · 0g
795 of 800 cal · 58 g protein
What to tell your server: “A BBQ Bacon Chicken Sandwich with broccoli, and a Coca-Cola Zero Sugar.”
Get it at the nearest Denny's →Most filling
- BBQ Bacon Chicken Sandwich (Add Side Choice)760 cal · 55g
- Broccoli Included side35 cal · 3g
- Coca-Cola Zero Sugar0 cal · 0g
795 of 800 cal · 58 g protein
What to tell your server: “A BBQ Bacon Chicken Sandwich with broccoli, and a Coca-Cola Zero Sugar.”
Get it at the nearest Denny's →Lightest
- Sirloin Steak with Dinner Bread (Add Side Choices)530 cal · 49g
- Seasonal Fruit Included side100 cal · 1g
- Broccoli Included side35 cal · 3g
- Coca-Cola Zero Sugar0 cal · 0g
665 of 800 cal · 53 g protein
What to tell your server: “A Sirloin Steak with Dinner Bread with seasonal fruit and broccoli, and a Coca-Cola Zero Sugar.”
Get it at the nearest Denny's →The 20 lightest Denny's plates
Each dish alone and with its lightest choices, the plates the builder starts from at a tight cap. Every Denny's row is on the Denny's calories page and in /data/dennys.json.
| Dish | Comes with | Dish alone | With its lightest choices |
|---|---|---|---|
| Sirloin Steak with Dinner Bread (Add Side Choices) | 2 sides | 530 | 665 |
| Wild Alaska Salmon with Dinner Bread (Add Side Choices) | 2 sides | 540 | 675 |
| Super Bird (Add Side Choice) | a choice of side | 680 | 715 |
| BBQ Bacon Chicken Sandwich (Add Side Choice) | a choice of side | 760 | 795 |
| Pot Roast Melt (Add Side Choice) | a choice of side | 770 | 805 |
| T-Bone Steak with Dinner Bread (Add Side Choices) | 2 sides | 680 | 815 |
| Original Grand Slam (Add Egg Choice) | a choice of egg choice | 740 | 820 |
| Santa Fe Sizzlin' Skillet (Add Egg Choice) | a choice of egg choice | 770 | 850 |
| Sirloin Steak & Eggs with Hash Browns & White Toast (Add Egg Choice) | a choice of egg choice | 770 | 850 |
| Cali Club Sandwich (Add Side Choice) | a choice of side | 840 | 875 |
| Country-Fried Steak & Eggs with Gravy, Hash Browns & White Toast (Add Egg Choice) | a choice of egg choice | 810 | 890 |
| French Toast Slam (Add Egg Choice) | a choice of egg choice | 810 | 890 |
| Bourbon Bacon Burger (Add Side Choice) | a choice of side | 870 | 905 |
| Loaded Veggie Omelette with Hash Browns & White Toast | nothing to choose | 920 | 920 |
| Moons Over My Hammy with Hash Browns | nothing to choose | 960 | 960 |
| T-Bone Steak & Eggs with Hash Browns & White Toast (Add Egg Choice) | a choice of egg choice | 910 | 990 |
| Fried Fish Platter with Dinner Bread (Add Side Choices) | 2 sides | 900 | 1,035 |
| Bacon Avocado Cheeseburger (Add Side Choice) | a choice of side | 1,010 | 1,045 |
| Moons Over My Hammy Omelette with Hash Browns & White Toast | nothing to choose | 1,080 | 1,080 |
| Mile High Denver Omelette with Hash Browns & White Toast | nothing to choose | 1,090 | 1,090 |
Eat at Denny's without blowing your cap
MinMax finds the best Denny's meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — free What the app doesMore at Denny's
- Denny's calories & nutrition (251 items listed)
- Denny's under 1,000 calories (16 plates)
- Denny's under 1,200 calories (26 plates)