Denny's under 1,000 calories: 16 plates, ranked

Of the 35 dishes we track at Denny's, 16 come to 1,000 calories or less with the sides and choices they come with — 46%. The most protein in one plate under 1,000 is the T-Bone Steak & Eggs with Hash Browns & White Toast (Add Egg Choice) with two egg whites, 72 g for 990 calories; the most filling of them, by protein and fiber per calorie, is the Sirloin Steak with Dinner Bread (Add Side Choices) with mac 'n cheese and broccoli (63 g protein, 5 g fiber, 805 cal). 19 dishes do not fit under 1,000.

Source: Denny's nutrition guide (official), April 2026 edition · Data refreshed October 13, 2026

• 16 plates under 1,000
• 72g most protein in one plate
• 72g protein in a full meal
• 19 dishes over 1,000

As of October 2026, 16 of the 35 Denny's dishes we track come to 1,000 calories or less with the choices they come with, and the most protein in a complete Denny's meal under 1,000 is 72 g (A T-Bone Steak & Eggs with Hash Browns & White Toast with two egg whites, and a Coca-Cola Zero Sugar).

Three complete Denny's meals under 1,000 calories

Under 1,000, the most-protein meal is built on the T-Bone Steak & Eggs with Hash Browns & White Toast (Add Egg Choice) (910 cal for the dish alone), which leaves 90 calories for the sides it comes with and a drink. One plate — a dish with a valid pick for each choice it comes with, never the same row twice — and at most one drink: the MinMax app's meal and the best under the cap, drink included.

Build your own Denny's plate under 1,000 calories → Swap a side or a sauce, add a dish, share the link.

Every Denny's plate under 1,000 calories, ranked by protein

One row per dish, counted once with the best choices that still fit under 1,000 — by grams of protein, then calories. The median plate under 1,000 is 920 calories. Figures as Denny's published them, rounded to whole numbers (how we check them).

What 1,000 calories buys at Denny's

The 8 lightest plates under 1,000: Pot Roast Melt (Add Side Choice) (805), Sirloin Steak with Dinner Bread (Add Side Choices) (805), Wild Alaska Salmon with Dinner Bread (Add Side Choices) (815), Cali Club Sandwich (Add Side Choice) (875), Country-Fried Steak & Eggs with Gravy, Hash Browns & White Toast (Add Egg Choice) (890), French Toast Slam (Add Egg Choice) (890), Bourbon Bacon Burger (Add Side Choice) (905) and Loaded Veggie Omelette with Hash Browns & White Toast (920). Across the 16 plates on this page, the choices a dish comes with add as much as 275 calories. The heaviest plate that still fits is the BBQ Bacon Chicken Sandwich (Add Side Choice) with mac 'n cheese at 1,000 calories, exactly at the cap.

What doesn't fit under 1,000

19 of 35 Denny's dishes are over 1,000 calories even with their lightest choices; the lightest of them, the Fried Fish Platter with Dinner Bread (Add Side Choices), misses by 35 calories at 1,035. With more room, see Denny's under 1,200. Closest misses: Fried Fish Platter with Dinner Bread (Add Side Choices) (from 1,035), Bacon Avocado Cheeseburger (Add Side Choice) (from 1,045), Moons Over My Hammy Omelette with Hash Browns & White Toast (from 1,080), Mile High Denver Omelette with Hash Browns & White Toast (from 1,090) and Country-Fried Steak with Gravy & Dinner Bread (Add Side Choices) (from 1,095).

More at Denny's

• Denny's calories & nutrition (251 items listed)
• Denny's under 1,200 calories (26 plates)
• Denny's calorie calculator (build a plate under your cap)

Under 1,000 calories at other chains

The same cap at 3 other sit-down chains, where a dish is also counted with its sides. The counter chains are ranked on fast food under 500 calories.

• Olive Garden under 1,000
• Outback Steakhouse under 1,000
• Red Lobster under 1,000