How many calories are in Denny's Buttermilk Pancakes?

Denny's Buttermilk Pancakes (2 cakes with margarine) contain 480 calories with 10g protein, 77g carbs, 13g fat, 20g sugar, and 1,420mg sodium, per the chain's official October 2022 Nutrition Guide. For comparison, the Hearty 9-Grain Pancakes are 410 calories with 10g protein and 11g fat — 70 fewer calories. The Double Berry Banana Pancake Breakfast is 490 calories with 11g protein and only 7g fat. The highest-calorie pancake option is the Cinnamon Roll Pancake Breakfast with cream cheese icing at 1,100 calories with 145g sugar. This is not medical advice — talk to your doctor.

What is the lowest-calorie item at Denny's?

The lowest-calorie item at Denny's is Coffee at 0 calories, per official data. Among food items, Turkey Bacon Strips (2) are 70 calories with 7g protein and 4g fat, Egg Whites (2) are 80 calories with 13g protein and 1g fat, Seasonal Fruit is 100 calories with 1g protein and 0g fat, and Bacon Strips (2) are 100 calories with 7g protein and 8g fat. Other low-calorie options: Grilled Ham Slice (120 cal, 14g protein), English Muffin (140 cal, 5g protein), Sausage Links (160 cal, 6g protein), Hash Browns (180 cal, 1g protein), and Eggs Fried (190 cal, 11g protein). For a full breakfast under 400 calories, order Egg Whites (80 cal) + Turkey Bacon (70 cal) + English Muffin (140 cal) + Seasonal Fruit (100 cal) = 390 calories. This is not medical advice — talk to your doctor.

What is the healthiest thing to eat at Denny's?

The healthiest item at Denny's is the Fit Slam at 450 calories with 27g protein, 12g fat, 59g carbs, and 860mg sodium, per official data — it's specifically designed as a lighter option with scrambled egg whites, spinach, tomatoes, and chicken breast. Other good options: Egg Whites (80 cal, 13g protein, 1g fat), Seasonal Fruit (100 cal, 0g fat, 17g sugar), Grilled Ham Slice (120 cal, 14g protein, 4g fat), and the Loaded Veggie Omelette (920 cal, 36g protein, 56g fat — high in calories but packed with vegetables). Skip the All-American Slam (1,170 cal, 80g fat, 2,340mg sodium), the Lumberjack Slam (1,270 cal, 59g fat, 3,920mg sodium), and the OREO Milk Shake (1,050 cal, 56g fat, 90g sugar). This is not medical advice — talk to your doctor.

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

Order the Fit Slam (450 cal, 27g protein) for a complete meal under 500 calories, per official data. Other options under 500: Egg Whites (80 cal) + Turkey Bacon (70 cal) + English Muffin (140 cal) + Hash Browns (180 cal) = 470 calories, or Grilled Ham Slice (120 cal) + Eggs Fried (190 cal) + English Muffin (140 cal) = 450 calories. Single items under 500: Turkey Bacon (70 cal), Egg Whites (80 cal), Seasonal Fruit (100 cal), Grilled Ham (120 cal), English Muffin (140 cal), Sausage Links (160 cal), Hash Browns (180 cal), Eggs Fried (190 cal), Buttermilk Biscuit (240 cal), Premium Chicken Tenders (270 cal), Mozzarella Cheese Sticks (280 cal), and Wavy-Cut Fries (400 cal). Do not order the All-American Slam (1,170 cal), French Toast Slam (830 cal), Loaded Veggie Omelette (920 cal), or any Milk Shake (780–1,050 cal) — all exceed 500 calories in a single item. This is not medical advice — talk to your doctor.

How many calories are in Denny's milkshakes?

Denny's milkshakes range from 780 to 1,050 calories, per official data. The Vanilla Milk Shake is 800 calories with 43g fat, 97g carbs, 84g sugar, and 12g protein. The Strawberry Milk Shake is 780 calories with 34g fat, 114g carbs, and 86g sugar. The Chocolate Milk Shake is 870 calories with 43g fat, 111g carbs, and 87g sugar. The OREO Milk Shake is the highest at 1,050 calories with 56g fat, 125g carbs, 90g sugar, and 610mg sodium. All shakes are extremely high in sugar — the OREO shake has 90g sugar (180% daily value). For a lower-calorie drink, order Coffee (0 cal), 2% Milk (230 cal, 15g protein), or a Mango Smoothie (340 cal, 3g protein, 78g sugar). This is not medical advice — talk to your doctor.

What is the highest-protein item at Denny's?

The highest-protein item at Denny's is the All-American Slam at 50g protein (1,170 cal), per official data. Other high-protein items: the Loaded Veggie Omelette at 36g protein (920 cal), the Fit Slam at 27g protein (450 cal), Premium Chicken Tenders (2) at 18g protein (270 cal), Mozzarella Cheese Sticks (4) at 16g protein (280 cal), 2% Milk at 15g protein (230 cal), Grilled Ham Slice at 14g protein (120 cal), Egg Whites (2) at 13g protein (80 cal), and Eggs Fried (2) at 11g protein (190 cal). For the best protein-to-calorie ratio, order Egg Whites — 13g protein for 80 calories (1g protein per 6 calories) or Grilled Ham Slice — 14g protein for 120 calories (1g protein per 9 calories). This is not medical advice — talk to your doctor.

Does Denny's serve breakfast all day?

Yes, Denny's serves breakfast all day, per the chain's published menu. Breakfast items include the Fit Slam (450 cal, 27g protein), All-American Slam (1,170 cal, 50g protein), French Toast Slam (830 cal, 30g protein), Buttermilk Pancakes (480 cal, 10g protein), Hearty 9-Grain Pancakes (410 cal, 10g protein), Eggs Fried (190 cal, 11g protein), Hash Browns (180 cal, 1g protein), Bacon Strips (100 cal, 7g protein), Turkey Bacon (70 cal, 7g protein), and Seasonal Fruit (100 cal, 1g protein). The lowest-calorie breakfast is Coffee (0 cal) or Turkey Bacon (70 cal). The best protein option is the Fit Slam at 450 calories with 27g protein and only 12g fat. For a full breakfast under 500 calories, order the Fit Slam (450 cal) or Egg Whites (80 cal) + Turkey Bacon (70 cal) + English Muffin (140 cal) + Hash Browns (180 cal) = 470 calories. This is not medical advice — talk to your doctor.

How much sodium is in Denny's food?

Denny's food is high in sodium, per official data. The highest-sodium items are the All-American Slam (2,340mg), Seasoned Fries (1,100mg), Buttermilk Pancakes (1,420mg), Mozzarella Cheese Sticks (1,230mg), Premium Chicken Tenders (1,000mg), and Boneless Buffalo Wings (2,550mg). The American Heart Association recommends no more than 2,300mg sodium per day — a single All-American Slam or Boneless Buffalo Wings exceeds that limit. The lowest-sodium items are Coffee (0mg), Seasonal Fruit (5mg), Eggs Boiled (125mg), Eggs Fried (200mg), English Muffin (220mg), and Egg Whites (230mg). For a low-sodium meal under 500mg, order Egg Whites (230mg) + Seasonal Fruit (5mg) + English Muffin (220mg) = 455mg sodium. This is not medical advice — talk to your doctor.

Restaurant Calculator · Build Your Own

Denny's Nutrition Calculator

Build your Denny's order — breakfast, slams, omelettes, starters, sides, shakes and drinks. See live calories, protein, carbs, fat, sugar and sodium. All values from Denny's official nutrition data.

FoodIdentifier.com

Breakfast

70 cal

Turkey Bacon Strips (2)

P7g · C1g · F4g

80 cal

Egg Whites (2)

P13g · C1g · F1g

100 cal

Seasonal Fruit

P1g · C25g · F0g

120 cal

Grilled Ham Slice

P14g · C7g · F4g

140 cal

English Muffin

P5g · C29g · F1g

160 cal

Sausage Links (2)

P6g · C0g · F15g

180 cal

Hash Browns

P1g · C24g · F8g

190 cal

Eggs, Fried (2)

P11g · C1g · F16g

240 cal

Buttermilk Biscuit

P4g · C27g · F13g

480 cal

Buttermilk Pancakes (2)

P10g · C77g · F13g

varies

Moons Over My Hammy

check in store

—

varies

The Grand Slamwich

check in store

—

Slams & Omelettes

450 cal

Fit Slam

P27g · C59g · F12g

830 cal

French Toast Slam

P30g · C52g · F55g

1170 cal

All-American Slam

P50g · C57g · F80g

920 cal

Loaded Veggie Omelette

P36g · C63g · F56g

Starters & Sides

280 cal

Mozzarella Cheese Sticks (4)

P16g · C30g · F11g

270 cal

Premium Chicken Tenders (2)

P18g · C15g · F16g

400 cal

Wavy-Cut Fries

P4g · C46g · F22g

490 cal

Seasoned Fries

P7g · C57g · F26g

570 cal

Chips & Queso

P10g · C57g · F34g

460 cal

Boneless Buffalo Wings

P17g · C22g · F34g

Shakes & Drinks

230 cal

2% Milk (15 oz)

P15g · C22g · F9g

800 cal

Vanilla Milk Shake

P12g · C97g · F43g

1050 cal

OREO Milk Shake

P15g · C125g · F56g

780 cal

Strawberry Milk Shake

P12g · C114g · F34g

0 cal

Coffee (8 oz)

P0g · C0g · F0g

varies

Double Cheeseburger

check in store

—

🧮 Your Order

Total Calories

0 items

Protein

Carbs

Fat

Sugar

Sodium

0mg

Tap items on the left to start building your Denny's order.

Nutrition values from Denny's official October 2022 Nutrition Guide PDF (dennys.com/sites/default/files/2022-11/oct22_Nutrition_Guide.pdf) — the chain's own published nutrition chart. Items marked "varies — check in store" have calorie data listed in the chart but full macros could not be verified. Additional menu items — all signature breakfasts (Chicken Biscuit & Gravy Bowl, Classic Benny Breakfast, Country-Fried Steak & Eggs, Santa Fe Sizzlin' Skillet, Southwestern Benny Breakfast, T-Bone Steak & Eggs), all burgers and sandwiches (Bacon Avocado Burger, Bacon Slamburger, Bourbon BBQ Burger, Double Cheeseburger, Fluffy Fish Sandwich, Grand Slam Burger, Mushroom Swiss Burger, Spicy Jalapeño Burger, Super Bird), all entrees (Atlantic Salmon, Bourbon Chicken Skillet, Country-Fried Chicken, Fish & Chips, Grilled Chicken Deluxe, Meat Lover's Skillet, Prime Rib, Spicy Country-Fried Chicken, T-Bone Steak, Turkey & Dressing), all pancakes and crepes (Berry Vanilla Crepes, Choccona Pancake Breakfast, Cinnamon Roll Pancake Breakfast, Double Berry Banana Pancake Breakfast), all omelettes (Mile High Beer Omelette, Philly Cheesesteak Omelette, Ultimate Omelette), all soups and salads (Cobb Salad, House Salad, Chicken Noodle Soup, Loaded Baked Potato Soup, Vegetable Beef Soup), all desserts (Pecan Pie, Pumpkin Pie, Triple Chocolate Cake), all 55+ meals, and all kids' entrées — are available; check the full guide at dennys.com.

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Quick Answer

Denny's breakfast items range from 70 to 480 calories, slams and omelettes are 450–1,170 calories, starters and sides are 270–570 calories, and shakes are 780–1,050 calories, per official data. The lowest-calorie food item is Turkey Bacon at 70 cal. The lowest-calorie complete meal is the Fit Slam at 450 cal with 27g protein. The highest-protein item is the All-American Slam at 50g protein. Use the calculator above to build your exact meal.

→ Calculate your daily calorie target

Full A-Z Menu — Nutrition Tables

Breakfast

Item	Cal	Protein	Carbs	Fat	Sugar	Sodium
Turkey Bacon Strips (2)	70	7g	1g	4g	1g	330mg
Egg Whites (2)	80	13g	1g	1g	0g	230mg
Seasonal Fruit	100	1g	25g	0g	17g	5mg
Grilled Ham Slice	120	14g	7g	4g	6g	860mg
English Muffin	140	5g	29g	1g	1g	220mg
Sausage Links (2)	160	6g	0g	15g	0g	340mg
Hash Browns	180	1g	24g	8g	1g	460mg
Eggs, Fried (2)	190	11g	1g	16g	0g	200mg
Buttermilk Biscuit	240	4g	27g	13g	2g	660mg
Buttermilk Pancakes (2)	480	10g	77g	13g	20g	1420mg
Moons Over My Hammy	varies	varies	varies	varies	varies	varies
The Grand Slamwich	varies	varies	varies	varies	varies	varies

Slams & Omelettes

Item	Cal	Protein	Carbs	Fat	Sugar	Sodium
Fit Slam	450	27g	59g	12g	22g	860mg
French Toast Slam	830	30g	52g	55g	12g	1590mg
All-American Slam	1170	50g	57g	80g	3g	2340mg
Loaded Veggie Omelette	920	36g	63g	56g	6g	1540mg

Starters & Sides

Item	Cal	Protein	Carbs	Fat	Sugar	Sodium
Mozzarella Cheese Sticks (4)	280	16g	30g	11g	2g	1230mg
Premium Chicken Tenders (2)	270	18g	15g	16g	0g	1000mg
Wavy-Cut Fries	400	4g	46g	22g	0g	470mg
Seasoned Fries	490	7g	57g	26g	1g	1100mg
Chips & Queso	570	10g	57g	34g	3g	620mg
Boneless Buffalo Wings	460	17g	22g	34g	0g	2550mg

Shakes & Drinks

Item	Cal	Protein	Carbs	Fat	Sugar	Sodium
2% Milk (15 oz)	230	15g	22g	9g	22g	220mg
Vanilla Milk Shake	800	12g	97g	43g	84g	290mg
OREO Milk Shake	1050	15g	125g	56g	90g	610mg
Strawberry Milk Shake	780	12g	114g	34g	86g	270mg
Coffee (8 oz)	varies	0g	0g	0g	0g	0mg
Double Cheeseburger	varies	varies	varies	varies	varies	varies

All values from Denny's official October 2022 Nutrition Guide PDF (dennys.com/sites/default/files/2022-11/oct22_Nutrition_Guide.pdf). Items marked "varies" have no verified macro data. Additional menu items not listed above — all signature breakfasts, burgers, entrees, pancakes, crepes, omelettes, soups, salads, desserts, 55+ meals, and kids' entrées — are available; check the full guide at dennys.com.

Lowest-Calorie Picks

70 cal

Turkey Bacon Strips (2)

70 cal, 7g protein, 1g carbs, 4g fat, 1g sugar

80 cal

Egg Whites (2)

80 cal, 13g protein, 1g carbs, 1g fat, 0g sugar

100 cal

Seasonal Fruit

100 cal, 1g protein, 25g carbs, 0g fat, 17g sugar

Highest-Protein Picks

1170 cal

50g protein

All-American Slam

1170 cal, 50g protein, 57g carbs, 80g fat, 3g sugar

920 cal

36g protein

Loaded Veggie Omelette

920 cal, 36g protein, 63g carbs, 56g fat, 6g sugar

450 cal

27g protein

Fit Slam

450 cal, 27g protein, 59g carbs, 12g fat, 22g sugar

How to Order Under 500 Calories at Denny's

Order the Fit Slam — At 450 calories with 27g protein and only 12g fat, it's the best complete meal under 500 calories at Denny's, specifically designed as a lighter option.
Choose egg whites over whole eggs — Egg Whites (2) are 80 calories with 13g protein and 1g fat vs 190 calories and 16g fat for two fried eggs — 110 fewer calories and 15g less fat.
Choose turkey bacon over regular bacon — Turkey Bacon (2) is 70 calories with 4g fat vs 100 calories and 8g fat for regular bacon — 30 fewer calories and half the fat.
Choose fruit over hash browns — Seasonal Fruit is 100 calories with 0g fat and 5mg sodium vs 180 calories and 8g fat for hash browns — 80 fewer calories and 455mg less sodium.
Best under-500 meal — Fit Slam (450 cal, 27g protein) is a complete meal. Or build your own: Egg Whites (80 cal) + Turkey Bacon (70 cal) + English Muffin (140 cal) + Hash Browns (180 cal) = 470 calories.

Example under 500: Fit Slam (450 cal, 27g protein) — a complete meal.

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Denny's Nutrition FAQs

Scan Any Meal — Get Instant Nutrition

Snap a photo of any meal and get calories, protein, carbs and fat in seconds. Free, no app, no sign-up.

📸 Scan Free at FoodIdentifier ⭐ Go Pro 📚 Atomic Nutrition Habits 📘 The GLP-1 Food Code 🩸 The Blood Sugar Reset

⚠️ Disclaimer

Nutrition values are Denny's published estimates and can vary by location. All values from Denny's official October 2022 Nutrition Guide PDF (dennys.com/sites/default/files/2022-11/oct22_Nutrition_Guide.pdf). Items marked "varies" have no verified macro data. This is not medical advice — talk to your doctor.

FoodIdentifier is not affiliated with, sponsored by, or endorsed by Denny's. Nutrition values are the chain's own published estimates.

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