73 of 140 food orders · Updated
Denny's orders under 500 calories
73 Denny's orders come in under 500 calories. Here they are, most protein first.
Denny's under 500 calories
Every Denny's order at or under 500 calories, most protein first.
| Item | Section | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Sirloin Steak Tips (with broccoli)High protein | — | 470 | 41 g | 24 g | 23 g |
| Grilled Chicken | Sides | 200 | 29 g | 1 g | 9 g |
| Premium Chicken Tenders | Sides | 410 | 27 g | 23 g | 24 g |
| Fit SlamLighter pick | — | 470 | 27 g | 56 g | 16 g |
| Jr. Cheeseburger (add side) | — | 470 | 27 g | 34 g | 25 g |
| Cobb Salad (add dressing choice) | Salads & Bowls | 480 | 22 g | 23 g | 34 g |
| Omelette, Plain | — | 340 | 21 g | 2 g | 26 g |
| Chicken Noodle Soup - bowl | Entrées | 390 | 21 g | 43 g | 15 g |
| Omelette, Egg White, Plain | — | 110 | 20 g | 1 g | 2 g |
| Jr. Premium Chicken Tenders (add dipping sauce & side) | — | 270 | 18 g | 15 g | 16 g |
| Chorizo Sausage | Sides | 330 | 17 g | 4 g | 27 g |
| Boneless Buffalo Wings (add sauce choice) | Sides | 460 | 17 g | 22 g | 34 g |
| Vegetable Beef Soup - bowl | Entrées | 310 | 16 g | 40 g | 16 g |
| Mozzarella Cheese Sticks (add sauce choice) | Sides | 350 | 16 g | 35 g | 16 g |
| Turkey Bacon Strips (4) | Sides | 140 | 15 g | 2 g | 8 g |
| Grilled Ham Slice | Sides | 120 | 14 g | 7 g | 4 g |
| Chicken Noodle Soup - cup | Entrées | 260 | 14 g | 28 g | 10 g |
| 55+ Grilled Cheese Sandwich & Soup (add soup choice) | — | 440 | 14 g | 39 g | 25 g |
| Build Your Own Grand Slam (2 eggs, 2 sides — base) | — | 350 | 13 g | 14 g | 27 g |
| Loaded Baked Potato Soup - bowl | Entrées | 440 | 12 g | 32 g | 29 g |
| Buttermilk Pancakes (3 stack, plain) | — | 480 | 12 g | 96 g | 5 g |
| Vegetable Beef Soup - cup | Entrées | 200 | 11 g | 27 g | 11 g |
| Double Berry Banana Pancake Breakfast (add hash browns, egg & meat choices) | — | 490 | 11 g | 97 g | 7 g |
| Jr. Mac & Cheese (add side) | — | 300 | 10 g | 44 g | 9 g |
| Loaded Baked Potato Soup - cup | Entrées | 340 | 10 g | 22 g | 23 g |
| Pancakes, Hearty 9-Grain | Sides | 410 | 10 g | 68 g | 11 g |
| Hearty 9-Grain Pancake Breakfast (add hash browns, egg & meat choices) | — | 410 | 10 g | 68 g | 11 g |
| Pancakes, Buttermilk w/ margarine | Sides | 480 | 10 g | 77 g | 13 g |
| Stack of Buttermilk Pancakes | Sides | 480 | 10 g | 77 g | 13 g |
| House Salad (add dressing choice) | Salads & Bowls | 190 | 9 g | 19 g | 9 g |
| Slice of French Toast | — | 320 | 9 g | 26 g | 19 g |
| New York Style Cheesecake Plain | Desserts | 490 | 9 g | 42 g | 32 g |
| Garden Side Salad (add dressing choice) | Salads & Bowls | 170 | 8 g | 16 g | 9 g |
| Buttermilk Biscuits | Sides | 470 | 8 g | 54 g | 26 g |
| Turkey Bacon Strips | Sides | 70 | 7 g | 1 g | 4 g |
| Bacon Strips | Sides | 100 | 7 g | 1 g | 8 g |
| Tortillas, Flour (3) | Donuts & Bakery | 260 | 7 g | 40 g | 8 g |
| 55+ Starter (add egg & meat choices) | — | 420 | 7 g | 54 g | 18 g |
| Seasoned Fries | Sides | 490 | 7 g | 57 g | 26 g |
| Sausage Links | Sides | 160 | 6 g | 0 g | 15 g |
| Sausage | Sides | 180 | 6 g | 0 g | 17 g |
| Garlic Toast / Dinner Bread | Sides | 190 | 6 g | 25 g | 7 g |
| Whole Grain Rice | Sides | 240 | 6 g | 48 g | 3 g |
| Cheddar Cheese Hash Browns | Sides | 250 | 6 g | 24 g | 14 g |
| Herb Glazed Corn | Sides | 300 | 6 g | 30 g | 18 g |
| Biscuit & Gravy | Sides | 330 | 6 g | 32 g | 20 g |
| English Muffin w/o margarine | Donuts & Bakery | 140 | 5 g | 29 g | 4 g |
| Toast, White, w/o margarine | Donuts & Bakery | 160 | 5 g | 31 g | 2 g |
| English Muffin w/ margarine | Donuts & Bakery | 190 | 5 g | 29 g | 6 g |
| Toast, White, w/ margarine | Donuts & Bakery | 240 | 5 g | 31 g | 10 g |
| Red Rustic Mashed Potatoes (add optional gravy choice) | Sides | 250 | 5 g | 32 g | 11 g |
| Jr. Ice Cream: Chocolate | Desserts | 270 | 5 g | 30 g | 15 g |
| Jr. Birthday Cake Pancakes (add side) | — | 330 | 5 g | 60 g | 8 g |
| Berry Vanilla One Crepe Breakfast w/ hash browns (add egg & meat choices) | — | 440 | 5 g | 60 g | 20 g |
| Gluten Free English Muffin w/o margarine | Donuts & Bakery | 180 | 4 g | 36 g | 2 g |
| Gluten Free English Muffin w/ margarine | Donuts & Bakery | 210 | 4 g | 36 g | 6 g |
| Jr. Chocolate Chip Pancakes (add side) | — | 220 | 4 g | 38 g | 6 g |
| Buttermilk Biscuit | Donuts & Bakery | 240 | 4 g | 27 g | 13 g |
| Red-Skinned Potatoes | Sides | 250 | 4 g | 30 g | 13 g |
| Berry Vanilla One Crepe À La Carte | — | 270 | 4 g | 36 g | 12 g |
| Beer-Battered Onion Rings | Sides | 400 | 4 g | 35 g | 27 g |
| Beer-Battered Onion Rings (add sauce choice) | Sides | 400 | 4 g | 35 g | 27 g |
| Wavy-Cut Fries | Sides | 400 | 4 g | 46 g | 22 g |
| Goldfish Crackers | Sides | 120 | 3 g | 17 g | 4 g |
| Hash Browns (side) | — | 230 | 3 g | 26 g | 13 g |
| Jr. Ice Cream: Strawberry | Desserts | 230 | 3 g | 32 g | 12 g |
| Jr. Ice Cream: Vanilla | Desserts | 250 | 3 g | 27 g | 15 g |
| Fresh Vegetable Medley | Sides | 70 | 2 g | 6 g | 5 g |
| Jr. Garden Salad (add dressing choice) | Salads & Bowls | 80 | 2 g | 13 g | 3 g |
| Grapes | Sides | 60 | 1 g | 14 g | 0 g |
| Seasonal Fruit | Sides | 100 | 1 g | 25 g | 0 g |
| Fresh Banana Slices | Sides | 110 | 1 g | 27 g | 0 g |
| Hash Browns | Sides | 180 | 1 g | 24 g | 8 g |
The full Denny's menu with calories · Under 500 calories at every chain
The same figures, matched to the calories left in a day.
Cindar keeps a running daily calorie budget from logged meals and from activity read through Apple Health or Health Connect, then shows which nearby restaurants and orders still fit — Denny's included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.
About this data
Most figures on this page (223 of 233 items) are the values recorded for Denny's in the 2022 edition of MenuStat, a public archive of chain-restaurant nutrition disclosures, and may have been revised by the restaurant since; the remaining 10 come from the chain's current published nutrition information, as compiled in the Cindar restaurant database.
Data version 2026.05.1+ms2022-r5+official-1627oyq+c1+s3, retrieved October 23, 2026. Recipes, portion sizes and regional menus change; the restaurant's own current publication controls where the two differ. Figures are provided for general information and are not medical or dietary advice.
Denny's and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by Denny's; the name appears here only to identify the restaurant these figures describe.
Corrections and removal requests: support@hestia.fit.