Lowest-Calorie Denny's Meals (2026): Every Item Ranked

The lowest-calorie item at Denny's (above a few calories) is Unsweet Iced Tea, at 5 calories. The table below ranks the 30 lowest-calorie items on the US menu, with protein so you can find filling, lighter options. The list includes sides and drinks as well as mains.

Lowest-calorie items at Denny's (US menu)

Ranked from fewest calories upward, with protein, carbs, and fat for each item:

#	Item	Category	Calories	Protein (g)	Carbs (g)	Fat (g)
1	Unsweet Iced Tea	Beverages	5	0	1	0
2	Lettuce	Toppings & Ingredients	5	0	1	0
3	Tomato	Toppings & Ingredients	5	0	2	0
4	Red Onions	Toppings & Ingredients	5	0	2	0
5	Sliced Jalapenos	Toppings & Ingredients	5	0	1	0
6	Brown Gravy	Toppings & Ingredients	10	0	2	0
7	Fat Free Italian Dressing, 1.5 oz	Toppings & Ingredients	15	0	4	0
8	Pico de Gallo	Toppings & Ingredients	15	1	3	0
9	Creamer, Half & Half	Toppings & Ingredients	15	0	1	1
10	Fresh Steamed Zucchini & Squash	Appetizers & Sides	15	1	3	0
11	Whipped Cream	Toppings & Ingredients	15	0	1	1
12	Country Gravy	Toppings & Ingredients	20	0	2	1.5
13	Tomato Sauce	Toppings & Ingredients	25	1	3	1
14	Broccoli	Appetizers & Sides	25	2	4	0
15	Fat Free Italian Dressing, 3 oz	Toppings & Ingredients	30	0	8	0
16	Creamer, Hazelnut & Vanilla	Toppings & Ingredients	30	0	4	1.5
17	Sugar Free Maple Flavored Syrup	Toppings & Ingredients	30	0	11	0
18	1 Egg White	Appetizers & Sides	30	7	1	0
19	Fat Free Ranch Dressing, 1.5 oz	Toppings & Ingredients	35	0	7	0
20	Whipped Margarine	Toppings & Ingredients	40	0	0	4.5
21	Strawberry Topping	Toppings & Ingredients	40	0	10	0
22	Sour Cream	Toppings & Ingredients	45	1	1	4
23	Fresh Avocado	Toppings & Ingredients	45	1	2	4
24	2 Turkey Bacon Strips	Appetizers & Sides	50	6	1	3.5
25	Sauteed Mushrooms	Toppings & Ingredients	50	1	1	6
26	Balsamic Vinaigrette, Low Fat, 1.5 oz	Toppings & Ingredients	60	0	12	2
27	2 Egg Whites	Appetizers & Sides	60	13	1	0.5
28	1 Egg, Boiled	Entrees	60	6	0	4
29	Caramelized Onions, for Build Your Own Burger	Toppings & Ingredients	70	0	2	7
30	Fat Free Ranch Dressing, 3 oz	Toppings & Ingredients	70	0	15	0

Track restaurant meals with Nutrola

Restaurant portions are easy to underestimate, and the calories add up fast. Nutrola is an AI calorie tracker built on a 1.8M+ RD-verified food and restaurant database, so you can check a menu item before you order. Log a meal by photo or by voice and you will see how it fits into your day.

Source and method

These figures come from Nutrola's 1.8M+ RD-verified food and restaurant database and reflect the US menu of Denny's, so portion sizes and recipes can differ in other countries. Values are per item as served and are indicative, since menus and recipes change over time.

Frequently asked questions

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

Unsweet Iced Tea is among the lowest at 5 calories on the US menu.

What can I eat at Denny's on a diet?

Pick from the lowest-calorie items above, favour grilled proteins and salads, and watch dressings, sauces, and sugary drinks, which add calories quickly.

Does Denny's have low-calorie options?

Yes. The ranking above lists 30 items under the chain's lighter end, including sides and drinks alongside mains.

Summary

For a lighter choice at Denny's, start with Unsweet Iced Tea at 5 calories. Log it in Nutrola to keep the rest of your day on track.