15 Of The Unhealthiest Things You Can Order At Denny's
With more than 1,400 locations just in the U.S., it's safe to say a lot of people love Denny's. Its history dates to 1953 when Harold Butler and Richard Jezak started a donut stand in California. Now, Denny's stands as one of the country's top sit-down eateries, having been ranked No. 31 in Technomic's 2022 list of the Top 500 highest-grossing restaurant brands (via Restaurant News). Known in part for their 24/7 service and the famous Grand Slam breakfast, it's appropriate Denny's has called itself "America's Diner" since 2011.
And we love Denny's, too. We fondly remember going there as kids to indulge in Grand Slams with the family. But as adults, we know that if you're not careful, a trip to Denny's might give you more than you bargained for. That's why we've put together this list of the unhealthiest menu items at Denny's — not to hate on them, but to point out some of the worst dishes (and a few possible alternatives) to help our readers make smarter choices when they visit. That way, you can still enjoy a meal at Denny's without unwanted consequences.
1. Lumberjack Slam
There are now several specialty variations of the Grand Slam breakfast on the Denny's menu — and the Lumberjack Slam is the heftiest of all. The spread of two buttermilk pancakes, bacon strips, grilled ham, sausage links, a choice of eggs, hash browns, and bread certainly sounds delicious. However, the effects can linger long after you finish.
The official Denny's Nutrition Guide lists the Lumberjack Slam as containing 1,270 calories coming in part from 59 grams of fat, 19 grams of saturated fat, 3,920 milligrams of sodium, and 26 grams of sugar — and that's before adding the eggs. Most notably, that's more than a day and a half's worth of sodium per the FDA Daily Value guidelines. This much salt may increase your blood pressure, which in turn raises the risk of stroke and heart disease down the road.
Just as bad is that you're eating three types of processed meat — something the World Health Organization has classified as a Group 1 carcinogen. The added nitrates and nitrites also can lead to methemoglobinemia, a life-threatening condition that inhibits the blood from carrying oxygen. All in all, it's not a great start to the day if you ask us.
2. All-American Slam
The name is all well and good, but this is another massive option on the Denny's Grand Slam menu. The All-American Slam headliner is three eggs scrambled with cheddar cheese, and you also receive bacon, sausage, hash browns, and bread. Although it adds up to fewer calories than the Lumberjack Slam with 1,170, it leads in several other categories, including 80 grams of fat and 27 grams of saturated fat.
But that's just a prelude to the 825 milligrams of cholesterol — almost three days' worth per the FDA recommendations. As the Cleveland Clinic and others have noted, regularly devouring excess cholesterol leads to fat and plaque building up in the blood vessels. As such, you'll be at greater risk of health conditions such as high blood pressure, coronary artery disease, stroke, and type 2 diabetes.
All in all, if you're craving a slam, Denny's has possibilities that are much easier on the body. The original Grand Slam, Fit Slam, and French Toast Slam all rate better in key nutrition areas. Or use the Create Your Own Slam option to have a meal you'll by happy with both now and later.
3. Any Specialty Omelette
Omelettes, or omelets, can have many health benefits, including being good sources of protein and micronutrients. But a Denny's Omelette meal is loaded with unwanted extras. Every single omelette on the menu is high in fat, saturated fat, and cholesterol. The Ultimate Omelette is the worst with 77 grams of fat, 23 grams of saturated fat, and 780 milligrams of cholesterol — a day or more of the FDA recommended amount of each — not to mention 1,140 calories. Still, even the Loaded Veggie Omelette should never be confused with health food, clocking in at 56 grams of fat, 16 grams of saturated fat, 740 milligrams of cholesterol, and 920 calories.
The biggest reason for this appears to be that each omelette is made with three eggs. In moderation, eggs are generally considered healthy. However, a 2021 study in PLoS Medicine found adding even half an egg per day to your diet was associated with a higher risk of death from all causes, including cancer and heart disease. And it wasn't a small study, either — it tracked more than 500,000 participants. Each omelette meal also comes with hash browns and white toast, which contributes more fat and carbohydrates to round out these colossal plates.
4. Cinnamon Roll Pancake Breakfast
What do you get when you mix pancakes and cinnamon rolls? An avalanche of unhealthy, that's what. The Denny's Cinnamon Roll Pancake Breakfast features two buttermilk pancakes with cinnamon crumbs and cream cheese icing along with eggs, hash browns, and a choice of bacon or sausage. The pancakes alone have 1,100 calories, 26 grams of fat, and a whopping 145 grams of sugar — almost three days' worth of sugar according to the FDA. Such a massive sugar intake can cause diabetes, inflammation, high blood pressure, and fatty liver disease among other issues (per Harvard Health Publishing).
The cinnamon crumbles and cream cheese frosting are the clear culprits. Though we don't have the Denny's-specific numbers, a 100-gram (about 3.5 oz.) serving of Tesco crumble topping packs 460 calories, 17.6 grams of fat, and 28.7 grams of sugar. The typical cream cheese icing isn't much better with 5.7 grams of fat and 21 grams of sugar per two tablespoons. We haven't even mentioned that, depending on your egg and meat selection, you can end up with nearly 2,000 calories total. That's basically a whole day of food for the average person. Other options like Double Berry Banana and 9-Grain pancakes are far healthier on the whole.
5. The Grand Slamwich
Unfortunately, we're not done picking on the Grand Slam family. As a sandwich version of the Denny's classic, the Grand Slamwich heaps scrambled eggs, bacon, sausage, ham, American cheese, and maple spice spread on potato bread. You also get a side of hash browns, which can be swapped out with spicy red-skinned potatoes or french fries.
It's a supersize sandwich indeed. In particular, the Denny's Nutrition Guide lists 79 grams of fat and 26 grams of saturated fat — a day's worth of each even after the FDA increased the Daily Value of fat in 2022. Also, fat intake provides essential fatty acids, but too much can lead to many health difficulties, with Livestrong listing heart disease, high cholesterol, insulin resistance, and neurological problems among the many possibilities.
You also get more than a day's supply of cholesterol (595 milligrams) and sodium (3,470 milligrams) in every Grand Slamwich meal. The default order has 1,300 calories, but it can increase to over 1,600 calories depending on the form of potato you get. If you have a hankering for a classic breakfast, maybe check out the Country Fried Steak & Eggs or the Santa Fe Bowl instead.
6. 55+ Scrambled Eggs and Cheddar Breakfast
Incredibly unhealthy meals aren't just for young people. This meal from the Denny's seniors menu comes with two pancakes, scrambled eggs with cheddar cheese, two strips of bacon, and two sausage links. The standard version has 1,010 calories, 58 grams of fat, 21 grams of saturated fat, 615 milligrams of cholesterol, and 21 grams of sugar. If you customize with specialty pancakes, the total calories can go up to over 1,600.
But even the regular fare is no Sunday picnic — thanks in large part to that two-day dose of cholesterol. A 2010 study in NMCD linked high levels of dietary cholesterol and eggs to a higher risk of cardiovascular disease for adults ages 70-79, especially if they already had type 2 diabetes. The 55+ Starter or the 55+ Omelette option — which uses two eggs instead of the regular three — will be less strain on the system.
7. Zesty Nachos
Appetizers are supposed to get you ready for the main course — but a full portion of this hors d'oeuvre is a meal for two all by itself. The Denny's Zesty Nachos feature tortilla chips covered with cheddar cheese and pepper jack queso, seasoned meat, pico de gallo, and sour cream. That combination comes out to 1,660 calories, 106 grams of fat, 36 grams of saturated fat, and 3,370 milligrams of sodium.
The saturated fat content is what really catches our eye. It's almost two times the daily saturated fat intake of the FDA recommendation and nearly triple what the American Heart Association suggests for a 2,000-calorie diet. So much saturated fat will increase your LDL (bad) cholesterol levels, boosting the risk of heart disease and other cardiovascular ailments. The tomatoes, onions, and other vegetables in the pico de gallo aren't enough to save this monstrosity. Even the half-portion and its 870 calories might leave you feeling full before the main course arrives — so if you're fancying nachos, maybe check if others at the table want to share.
8. Classic Sampler Appetizer
When you try to get everything at once, sometimes you also get a lot you don't want. That's the case with the Denny's Classic Sampler appetizer and its servings of beer-battered onion rings, boneless buffalo wings, mozzarella sticks, and wavy-cut fries. You can add multiple dipping sauces, too. But even if you don't, you're looking at 1,610 calories, 99 grams of fat, and 4,570 milligrams of sodium. That's almost exactly two days of salt in a single sitting! With sauces, this dish could be more than 2,200 calories.
We've already discussed the dangers of too much fat and salt. Beyond that, simply eating so much food at once — especially if you're adding a meal on top — causes many other complications. Overeating can almost immediately mess up hunger regulation, hurt brain function, make you feel sluggish, and prompt other residual effects. Long-term, it may beget unwanted body fat and disease risk. Therefore, our advice is to either get just one of the items in this appetizer or plan on sharing with family and friends.
9. Cobb Salad
Salads are typically thought of as light and healthy — but the Denny's Cobb Salad is quite a mouthful. It contains things such as prime rib, bacon, cheddar cheese, a hard-boiled egg, avocado, and potato sticks that more than offset the greens and tomatoes. The salad alone has 480 calories, 34 grams of fat, and 12 grams of saturated fat — plus nearly a day's worth of cholesterol. Of course, covering it with house dressing adds calories and grams of fat.
The silver lining is that you're getting some fiber, vitamin A, and other essential nutrients from your salad. Overall, though, it's no wonder organizations such as Prevention and Honor Health have named the Cobb Salad one of the unhealthiest salads you can eat — both because of the contents and the typical restaurant portion sizes. It seems okay as a main course, but excessive as the precursor to a meal. If you want a pre-meal salad, go with the House Salad at only 190 calories and 9 grams of fat before the dressing.
10. Any Double Burger
Each entrée on the Denny's burger menu offers the chance to add a second patty. For our money, it's a classic case of more not necessarily being better. Just a single beef patty with either American or cheddar cheese has 400 calories, 31 grams of fat, 15 grams of saturated fat, and 30-31 grams of protein. Remember, this is all on top of the regular burger content. So for example, doubling down on the Bacon Avocado Cheeseburger results in a total of 1,420 calories, 99 grams of fat, 38 grams of saturated fat, and 79 grams of protein — plus a dinner side.
While much of this can be considered a problem for your health, we want to focus on the day and a half supply of protein in this and other Denny's double burgers. Though diets such as Atkins and Caveman have touted the advantages of a high-protein diet, there is such a thing as going overboard. A lot of protein at once can overburden the bones, kidneys, and liver, especially in people with pre-existing conditions. High-protein meals often also are associated with constipation, dehydration, and bad breath. If you just have to have a burger, stick with one patty.
11. Nashville Hot Chicken Melt
You're getting a lot more than just spice with this gigantic sandwich. The Denny's Nashville Hot Chicken Melt has fried chicken and Nashville hot sauce plus Swiss cheese, pickles, tomato, and mayonnaise on bread. It also comes with french fries or another side. The sandwich alone might fill you up with its 1,250 calories, 76 grams of fat, 23 grams of saturated fat, 95 grams of carbohydrates, and 3,200 milligrams of sodium. Those macronutrients in those quantities are associated with many health problems previously considered such as cardiovascular disease and digestion problems.
In addition, too much spicy food at once is known to cause immediate issues. Even those with a high tolerance for spicy cuisine may experience throat swelling, stomach discomfort, diarrhea, and painful bowel movement. Admittedly, it also has some benefits such as higher metabolism and pain management — other than the pain it causes your throat and belly. But all things considered, we think the Super Bird or the Cali Club Sandwich are a better choice if you want a melt, both for the lower fat, sodium, and spice.
12. Plate Lickin' Chicken Fried Chicken
This dish may well be good enough to lick your plate clean, but that doesn't mean it's good for you. Denny's Plate Lickin' Chicken Fried Chicken is a king-sized dinner of fried chicken breasts with gravy, dinner bread, and two sides. Even without the sides, the meal has 1,070 calories, 62 grams of fat, 3,230 milligrams of sodium, and 60 grams of protein. Sides such as wavy-cut fries (400 calories) and herb-glazed corn (300 calories) will have you experiencing a very full stomach.
The negative health effects of fried chicken have been discussed by numerous professionals. Since it's almost always breaded and deep-fried, it has more total calories, unhealthy fats, and carbs than chicken that's baked or grilled. Chicken-fried-style foods typically use an egg batter and are covered with white gravy, which adds more fat and cholesterol. The Denny's adaption has 79% of the recommended daily fat amount, and high-fat foods take longer to digest, which causes bloating, fatigue, loose stool, and other duress. A quick look at their nutrition guide shows chicken tenders or a steak dinner to both be better alternatives.
13. Oreo Milkshake
This post-dinner treat can end up playing tricks on you. A Denny's Oreo Milkshake is more than a pound of Oreo ice cream, milk, and whipped cream. A single shake has 1,050 calories — more than some of their multi-course meals — and 90 grams of sugar. That might not be surprising, but the fact you're also drinking 56 grams of fat and 32 grams of saturated fat could be. Even the kid's size Oreo Blender Blaster is 760 calories with 41 grams of fat and 65 grams of sugar. And did you know you can buy a two-pack of the adult shake?
Suffice it to say the one-two punch of ice cream and Oreos is quite the wallop. Eating ice cream frequently is a bigtime risk factor for many diseases, and many varieties now contain trehalose, which has been connected to serious gut bacteria infections (via the National Institutes of Health). As for Oreos, research by Connecticut College showed them to rival the addictiveness of cocaine and morphine with lab rats. Although no milkshake is truly healthy, a vanilla or strawberry shake from Denny's will be less terrible while satisfying your sweet tooth.
14. Smoothies
Most health experts acknowledge smoothies can be healthy in the right circumstances, with WebMD noting they boost fruit, vegetable, and fiber intake. But Denny's smoothies are another matter. All three choices — Mango, Strawberry Banana, and Tropical Green — range from 330-340 calories, which is more than double their lemonade or sweetened iced tea. The mixture of fruit and non-fat vanilla yogurt also produces 68-78 grams of sugar in a 15-ounce serving.
This sugar — particularly any that's added separately from the fruit and yogurt — is the unhealthy kicker. High levels of added sugar in smoothies reduce the nutrient density so you aren't getting as many of the benefits (via European Journal of Paediatric Dentistry). It also raises the risks of heart and liver disease, diabetes, and other chronic issues. Finally, having a smoothie in conjunction with a meal leads to calorie overload, surpassing your ideal daily amount without even realizing it. A glass of the tea or lemonade we mentioned gives you a sweet beverage with fewer calories and sugar.
15. Lava Cookie Skillet
Want something to cap off your visit to America's diner? The Denny's Lava Cookie Skillet is basically a meal after a meal. We're certainly tempted by this large chocolate chip cookie with molten chocolate, vanilla ice cream, and salted caramel drizzle. But a look at the nutrition guide is an immediate turn-off. A single portion fills your stomach with 40 grams of fat, 25 grams of saturated fat, and 73 grams of sugar as part of its 820 calories. That more saturated fat and sugar than the FDA says most people should have in an entire day.
There are many downsides to such a humongous dessert. Dr. Walter Willett once told Time that foods like ice cream and cookies are "diabetes on a plate" — and here you're getting both at once. Furthermore, adding a plentiful dessert to a full meal is almost always a case of overeating. Although once in a while it may not be a big deal, doing so even once a week over a span of three months could be classified as binge eating according to the National Eating Disorders Association. Instead of trying to devour it all, maybe share it with someone. Or get a slice of cheesecake which comes in a far smaller portion.