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Denny's: high-protein, low-calorie picks

Here are the 254 Denny's items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Denny's publishes (see the source).

137 items are 400 calories or less. 61 have 30 g of protein or more. The most protein at 400 calories or less is Bacon Strips (25 g).

Most protein, 400 calories or less

Denny's: most protein at 400 calories or less
ItemCalProteinCarbsFat
Bacon Strips4 strips26025217
Chicken Noodle Soup - Bowl12 oz390214315
Chocolate Milk (reduced fat)15 oz29016464.5
Turkey Bacon Strips (4)4 strips1401528
2% Milk15 oz23015229
Jr. Grand Slam w/ egg whites, turkey bacon, hash browns & Minute Maid apple juice17 oz33015489
Jr. French Toast2 slices360154716
Jr. Grand Slam w/ scrambled egg, turkey bacon, grapes & Minute Maid apple juice17 oz380155113
Grilled Ham Slice3 oz1201474
Chicken Noodle Soup - Cup8 oz260142810

Most protein, 400 to 600 calories

Denny's: most protein between 400 and 600 calories
ItemCalProteinCarbsFat
Sirloin Steak w/ dinner bread (add side choices)10 oz530492725
55+ Wild Alaska Salmon w/ dinner bread (add side choices)9 oz540372731
Single Cheeseburger (add cheese & side choices)10 oz560363730
Fit Slam15 oz450275912
Jr. Cheeseburger (add side)6 oz470273425
55+ Country-Fried Steak w/ gravy & dinner bread (add side choices)8 oz580215332
Spaghetti & Meatballs refill10 oz450195120

Most protein for the calories

Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.

Denny's: protein per 100 calories
ItemCalProteinPer 100 cal
Turkey Bacon Strips (4)4 strips1401510.7
Bacon Strips4 strips260259.6
Sirloin Steak w/ dinner bread (add side choices)10 oz530499.2
T-Bone Steak w/ dinner bread (add side choices)13 oz680578.4
Pot Roast Melt (add side choice)11 oz770577.4
BBQ Bacon Chicken Sandwich (add side choice)14 oz760557.2
Super Bird (add side choice)11 oz680476.9
55+ Wild Alaska Salmon w/ dinner bread (add side choices)9 oz540376.9
2% Milk15 oz230156.5
Sirloin Steak & Eggs w/ hash browns & white toast (add egg choice)16 oz770506.5

High-protein breakfast

Denny's: high-protein breakfast items, 600 calories or less
ItemCalProteinCarbsFat
Jr. Grand Slam w/ egg whites, turkey bacon, hash browns & Minute Maid apple juice17 oz33015489
Jr. French Toast2 slices360154716
Jr. Grand Slam w/ scrambled egg, turkey bacon, grapes & Minute Maid apple juice17 oz380155113

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Questions

What item under 1,000 calories has the most protein at Denny's?

Bourbon Chicken Sizzlin' Skillet (21 oz): 65 g protein, 840 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Denny's?

At 400 calories or less, the most protein comes from Bacon Strips (4 strips): 25 g protein, 260 calories; Chicken Noodle Soup - Bowl (12 oz): 21 g protein, 390 calories; Chocolate Milk (reduced fat) (15 oz): 16 g protein, 290 calories.

What is a high-protein breakfast at Denny's?

Jr. Grand Slam w/ egg whites, turkey bacon, hash browns & Minute Maid apple juice (17 oz): 15 g protein, 330 calories; Jr. French Toast (2 slices): 15 g protein, 360 calories; Jr. Grand Slam w/ scrambled egg, turkey bacon, grapes & Minute Maid apple juice (17 oz): 15 g protein, 380 calories.

Where do these Denny's numbers come from?

From the nutrition information Denny's publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.

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