The Best and Worst Menu Items at Denny's

If you want breakfast for dinner, you're probably going to hit up Denny's. This diner-style chain first earned a following for its pancakes and omelettes, but they now also serve mouth-watering burgers and finger-licking sandwiches all day long.

However, not all of the items on Denny's menu are created equal. Some are extremely high in fat, sodium, and sugar, making it important to scan the menu with caution.

To help you figure out what you're really ordering at Denny's, we spoke to registered dietitian nutritionist Kelsey Peoples, MS, RDN, about the best and worst choices amid Denny's pancakes, burgers, salads, sandwiches, kids' items, and more. See where your favorite breakfast-for-dinner or lunch-for-breakfast meals fall—and what you should maybe avoid the next time you find yourself at America's diner.

Slams

"The Fit Slam is probably your best choice in this category," Peoples explains. The egg whites and turkey bacon are loaded with protein to keep you full, and you even get a serving of vegetables to boot.

The Lumberjack Slam is the dish to skip in this category, Peoples says. The triple serving of breakfast meats is mostly to blame for that. When it comes to calories, fat intake, and sodium, "the whole platter packs 90 percent more than the maximum daily recommended intake," Peoples explains. And that's without accounting for your specific bread and meat choices!

Pancakes

Though still high in carbohydrates, Peoples says that the protein and fiber in this "hearty" breakfast help slow down the digestion of the carbs. This nutritional info doesn't include your fruit, egg, and meat choices, so be sure to choose wisely. "Add scrambled eggs or egg whites for additional healthy protein, and you'll have a solid breakfast choice," Peoples says.

"The Double Berry Banana Pancake Breakfast may still be high in sugar, but it is also packed with antioxidants and eight grams of fiber," Peoples says. She suggests skipping the hash browns that come with this meal (and that aren't included in the above nutritional information) and subbing in fruit as a great way to increase the nutritive value of what you're eating. (It's also worth noting that this nutritional information doesn't account for your egg and meat choices.)

"The Cinnamon Roll Pancake Breakfast is about as decadent as food can get," Peoples explains. They are loaded with more carbohydrates than most people need in a day, she adds. Plus, they have 185 grams of added sugar, which is the equivalent of 46 sugar packets. And these values again don't include hash browns, eggs, and meat. Unless you forego all three sides, this "worst" is only going to get worse.

The Dulce De Leche Crunch Pancake Breakfast has a sweet crunchy topping baked right in, which totals a wild 154 grams of sugar and a whopping 1,220 calories to this already over-the-top meal. Considering this doesn't include hash browns, eggs, or meat either, Peoples suggests you "save the splurge for another time and choose a more balanced breakfast to start your day right."

Omelettes

"This is arguably the best omelette choice because of the sheer volume of added vegetables you get," Peoples says, noting the omelette includes spinach, mushrooms, zucchini, and tomatoes. To make this dish even healthier, she suggests choosing egg whites for a high-protein and low-fat super meal. (And please note, this nutritional info—and the omelette info that follows—doesn't include your bread choice that comes with Denny's omelettes.)

"The Wild West Omelette is a high protein omelette with the added benefit of sautéed veggies for extra nutrients and fiber," Peoples explains. But the downside of this omelette is that the ham and jalapeños bump the sodium content up way too high. She suggests asking for those ingredients on the side, especially if you have any issues with high blood pressure or fluid retention.

This omelette is high in saturated fat—21 grams, to be exact—and that's the kind of fat linked to high cholesterol and cardiovascular disease. Though there are some vegetables tossed in, Peoples says you would be better off steering clear of decadent omelets like this, especially because these high numbers also don't account for your bread option.

The Ultimate Omelette may seem like a relatively healthy choice because of the pile of vegetables included, but, as Peoples explains, the sausage and bacon packed inside are a huge reason this dish carries 71 grams of fat, which ultimately makes this choice a poor one. And if you added a side of toasted buttered sourdough here, which isn't included in these nutritional values, that would make this meal one of the more fattening ones on Denny's menu at 93 grams.

Breakfast Faves

"The Fit Fare Veggie Skillet is a strong, well-balanced choice and definitely this dietitian's pick," Peoples says. "It's high in protein, but low in fat, thanks to the egg whites. And the vegetable medley provides seven grams of fiber with minimal carbs sourced from potatoes, which are a great source of potassium," she adds.

"The Grand Slamwich with hash browns is definitely the breakfast fave to steer clear of," Peoples explains. This dish has sausage, bacon, and ham packed in with eggs and cheese, which contributes to its high calorie and fat content, she says.

Appetizers

Most appetizers at Denny's are deep fried, so it can be difficult to find a healthy option. Peoples says that your best bet is to choose the high-protein chicken strips, but only eat half the order since these nutritional facts are only for two strips.

"The full Zesty Nacho Platter is enough food to feed a small army," Peoples says. "So it's no surprise that this is the least healthy appetizer on the menu if you plan on eating it by yourself." Choosing the half-size will slash those calories, Peoples adds—so sharing that dish is probably the best idea.

Beef Burgers

Peoples says that the America's Diner Cheeseburger is technically the best burger option on Denny's menu if you order it as-is, because it has fewer toppings than the other burgers. "If you omit the cheese and sauce, you can knock off some of the added saturated fat and salt," she suggests. Also, be warned that if you're going to throw in french fries, that's an added 400 calories and 22 grams of fat to this meal.

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"The Bacon Avocado Cheeseburger sounds like a pseudo-healthy option because of the avocado, but the high saturated fat content in the bacon and cheese outweigh those benefits," Peoples says. For a better choice, she advises ordering this burger without the extra toppings. And, of course, skip the deep fried sides.

Salads

Denny's House Salad is the leanest option on the menu. Plus, you can add a protein—like grilled chicken or avocado—for filling unsaturated fats that can turn it into a satisfying entree. To keep it healthy, opt for low-fat balsamic vinaigrette or fat-free Italian dressings. They're the lowest in calorie and fat of Denny's options.

"Like most Caesar salads, this one is a sneaky source of fat," Peoples says. It's also high in sodium, which you likely aren't expecting from a salad, she adds.

Sandwiches

The Cali Club Sandwich is packed with protein and while it's still high in fat, Peoples notes it includes healthy unsaturated fat from the avocado. "Order with seasonal fruit on the side for a filling but overall nutritious choice," she advises. That side option, instead of something fried, will only add 110 calories to your meal.

"The Mega Philly Cheese Melt With Prime Rib is a fat bomb, with 19 grams of unhealthy saturated fats from the prime rib and cheese," Peoples says. Plus, she adds, the sandwich's sodium content is higher than your goal of under 2,000 milligrams for the whole day. Peoples says swapping the prime rib for chicken saves you a bit of saturated fat, but it's not enough to turn this dish into a healthy option. And again, it's worth noting this nutritional information doesn't include your side of choice.

Dinners

"The Wild Alaska Salmon is a great way to get omega-3 fatty acids," Peoples says. "They're an important type of healthy fat that you must get from your diet since your body isn't able to produce it." Choose a healthy vegetable side, like broccoli or steamed squash, to round out a great dinner, Peoples suggests. And if you're trying to eat healthy, best to skip the bread option here too, which isn't accounted for.

Peoples says that the Crazy Spicy Sizzlin' Skillet makes the worst list because of the combination of its high-in-fat ingredients and massive portions. "Though the grilled chicken, peppers, onions, and mushrooms should theoretically be a healthy foundation for a dish, the additions of pepper sauce, queso, chorizo, and cheddar cheese massively increase the fat and sodium content of this meal," she explains.

Dinner Sides

"Non-starchy vegetables are always a reliable way to add bulk and nutrients to your meal, so the broccoli—or the steamed squash and zucchini—are good choices here," Peoples says. The real difference is that the latter has fewer calories, but more sodium.

"French fries are the only fried option on the sides list, so it's no surprise that they are the least healthy option," Peoples explains. If you're getting a heavier entree, you'd be better off skipping the fries, she suggests.

Value Menu

"The Everyday Value Slam is the most appropriately-portioned meal on Denny's Value Menu," Peoples says. The two eggs are a good source of protein, and you can choose 9-grain pancakes to make it an even better option, she adds.

Though it sounds tasty, Peoples says that combining mozzarella sticks with a grilled cheese sandwich results in far too much saturated fat and sodium in one dish. "You'd be better off ordering the mozzarella stick appetizer and eating one or two sticks to curb that craving," she suggests.

Kids

"Grilled Chicken On A Stick is a fun way to make a lean protein more appealing," Peoples says. It's pure protein at 29 grams per serving, she notes, and you can add healthy sides like steamed broccoli, a garden salad, corn, or apples to help round out the meal.

Thanks to its high levels of calories and saturated fat, along with the equivalent of over 19 packets of sugar, "it's best to skip this one altogether," Peoples says.

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"Whitefish like tilapia is naturally very low in fat and packed with protein to keep you full," Peoples says. Plus, you can add healthy sides like broccoli, steamed zucchini and squash, or whole grain rice to complete the meal.

"The Scrambled Eggs & Cheddar breakfast turns a normally healthy choice—scrambled eggs—into a poor option by adding too much cheddar cheese, along with two breakfast meats that are high in sodium," Peoples explains. Instead, opt for regular scrambled eggs, turkey bacon, and one pancake, which provides a better portion size and lower saturated fat, she says.