MenuTrim
Nutrition Facts
* Percent Daily Values are based on a 2,000 calorie diet (FDA). Values from the chain's published nutrition, 2026 menu.
Good for weight loss?
It is a heavy pick: 730 calories is 36% of a 2,000 calorie day. The Omelette, Plain has 340 calories with 21 g of protein.
#46 of 48 Denny's meals by protein per calorie.
Lighter swaps at Denny's
Fewer calories, similar protein
| 340 | 21 g | 2 g | 26 g | 540 mg | |
 Bacon StripsClassic Slams | 260 | 25 g | 2 g | 17 g | 1,040 mg |
| 530 | 49 g | 27 g | 25 g | 1,420 mg |
More protein for about the same calories
| 680 | 57 g | 26 g | 38 g | 1,690 mg | |
 Pot Roast MeltMelts & Handhelds · 14 oz | 770 | 57 g | 44 g | 42 g | 1,640 mg |
| 640 | 56 g | 18 g | 40 g | 1,560 mg |
Questions
How many calories are in the Denny's Pancakes, Hearty 9-Grain?
The Denny's Pancakes, Hearty 9-Grain has 730 calories, on the 2026 menu.
How much protein is in the Pancakes, Hearty 9-Grain?
14 g of protein, or 1.9 g for every 100 calories. That ranks #46 of 48 Denny's meals by protein per calorie.
How many carbs and how much fat are in the Pancakes, Hearty 9-Grain?
142 g of carbs (8 g fiber, 35 g sugar) and 11 g of fat.
How much sodium is in the Pancakes, Hearty 9-Grain?
1,960 mg, 85% of the 2,300 mg daily limit in the Dietary Guidelines for Americans.
Is the Denny's Pancakes, Hearty 9-Grain good for weight loss?
It is a heavy pick: 730 calories is 36% of a 2,000 calorie day. The Omelette, Plain has 340 calories with 21 g of protein.
Eat at Denny's. Still lose weight.
At Denny's, the Bacon Strips is 260 calories and the Mile High Denver Omelette with Hash Browns & White Toast is 1,090. MenuTrim builds your personal plan and shows which one fits today.
- Daily calories for your goalFrom your weight, goal weight and pace.
- A protein target and a per-meal limitSo one meal out doesn't take the whole day.
- The date you'll reach your goalAn estimate from your pace, updated as you log.
- Denny's orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.
Build your plan in the app.Nutrition from Denny's's published information for the 2026 menu. Recipes change; check with the restaurant if it matters. MenuTrim is not affiliated with Denny's.