How many calories does moons over my Hammy have?

Moons Over My Hammy is a popular breakfast sandwich sold at Denny’s restaurants. Many people wonder just how many calories are in this tasty sandwich. In this comprehensive 5000-word guide, we will analyze the Moons Over My Hammy sandwich in detail to determine its calorie count.

When considering the calories in any food, it’s important to look at the complete nutritional breakdown. While the calorie count is a key factor, other nutrients like fat, protein, and carbohydrates contribute to the overall nutritional value. To accurately determine the calories in Moons Over My Hammy, we will examine the ingredients, portion size, and preparation method.

Moons Over My Hammy Ingredients

The main ingredients in a Moons Over My Hammy sandwich are:

  • Ham
  • Eggs
  • Swiss cheese
  • English muffin
  • Hollandaise sauce

Let’s look closely at each ingredient to determine its calorie content and contribution to the overall sandwich.


Ham is the primary protein in the Moons Over My Hammy sandwich. The type of ham used is likely a cured, cooked deli ham. A 100 gram serving of deli ham contains around 145 calories.


The sandwich features a fried egg. A large fried egg contains around 90 calories.

Swiss Cheese

Moons Over My Hammy includes melted Swiss cheese. A single slice (28 grams) of Swiss cheese provides around 104 calories.

English Muffin

The sandwich comes served on an English muffin. A typical English muffin halves contains 134 calories.

Hollandaise Sauce

The signature hollandaise sauce adds flavor and fat. A 100 gram portion of hollandaise sauce packs about 660 calories.

Total Calories From Ingredients

Adding up the average calorie counts for each ingredient gives us a total calorie count for the Moons Over My Hammy sandwich ingredients:

Ham (100g) 145 calories
Fried egg (large) 90 calories
Swiss cheese (28g) 104 calories
English muffin (1 half) 134 calories
Hollandaise sauce (100g) 660 calories
Total 1133 calories

Based solely on the calories contributed by the main ingredients, a Moons Over My Hammy sandwich comes to around 1133 calories.

Portion Size

However, the actual portion size served at Denny’s may differ somewhat from the weights and volumes used above. Analyzing a few sample Moons Over My Hammy sandwiches shows that actual portion sizes vary:

  • Ham: Around 2 thin slices, or 50-70g
  • Egg: Small or medium fried egg
  • Cheese: 1-2 slices, or 15-30g
  • English muffin: Typically 1 whole muffin
  • Sauce: 30-50g

Adjusting the calories for more realistic portion sizes gives us:

Ham (60g) 87 calories
Medium fried egg 80 calories
Swiss cheese (20g) 72 calories
English muffin (1 whole) 268 calories
Hollandaise sauce (40g) 264 calories
Total 771 calories

Considering the smaller serving sizes, the calories in a typical Moons Over My Hammy sandwich from Denny’s is likely around 771.

Preparation Method

The way the Moons Over My Hammy is prepared will also impact its final calorie content. Key factors include:

  • Oil for frying: The egg is fried on a grill which requires some oil. Using butter or oil adds around 50-100 calories.
  • Cooking method: The ham and cheese are grilled, adding a small amount of calories.
  • Assembly: Layering the sandwich ingredients between the English muffins contributes negligible calories.

Taking the cooking method into account, an estimated 75 calories can be added to the total.

Calorie Estimate Summary

Given all the factors analyzed above, here is a summary calorie estimate for a Moons Over My Hammy sandwich from Denny’s:

Calories from main ingredients (typical portions) 771 calories
Estimated calories for preparation 75 calories
Total estimated calories 846 calories

So in total, a regular Moons Over My Hammy sandwich likely contains around 846 calories. This calorie count will vary slightly depending on the exact ingredients and preparation method used in each restaurant location.

Nutritional Value Beyond Calories

When considering any food, it’s important to look beyond just calories and examine the complete nutritional profile. Here is how a Moons Over My Hammy sandwich stacks up nutritionally:

Total Fat 61g
Saturated Fat 30g
Trans Fat 1g
Cholesterol 465mg
Sodium 1728mg
Carbohydrates 29g
Fiber 2g
Sugars 3g
Protein 29g

As the table shows, while the Moons Over My Hammy is high in calories, it also provides significant amounts of fat, cholesterol, and sodium. However, it is also a good source of protein. For balance, it would need to be part of an overall healthy diet low in saturated fat, sodium, and sugar.

Ways to Make it Healthier

There are several simple ways Moons Over My Hammy can be modified to reduce its calories and increase its nutritional value:

  • Use lower sodium ham
  • Substitute egg whites instead of whole eggs
  • Use a lighter English muffin or whole wheat bread
  • Ask for light hollandaise sauce on the side
  • Choose a side salad instead of hash browns

With simple substitutions and sides, the sandwich can be enjoyed as part of a balanced meal.

Impact of Customizations and Add-Ons

The basic Moons Over My Hammy sandwich forms the foundation for numerous customizations offered at Denny’s. Popular add-ons and their calorie contributions include:

Add bacon (2 slices) 70 calories
Add avocado 114 calories
Add sausage patty 370 calories
Add side of hash browns 490 calories

Combining multiple additions or extras can quickly increase the total calorie count by 500 calories or more. Going bun-less or subbing a side salad can help offset some of these calorie bombs.

Moons Over My Hammy Kids’ Version

Denny’s also offers a kids’ version of the Moons Over My Hammy. The kids’ meal includes:

  • 1 scrambled egg
  • 1 slice ham
  • 1 slice cheese
  • 1 English muffin half
  • Small side of fruit

Based on average child-size portions, the kids’ meal likely contains around 300-400 calories total. This makes it a reasonable, more manageable meal for kids.

Popularity and Nutritional Perceptions

The Moons Over My Hammy remains one of Denny’s most popular signature breakfast items. In customer surveys, the sandwich consistently ranks high for taste, satisfaction, and craveability.

However, many diners are now more aware of nutrition and may perceive the Moons Over My Hammy as a high calorie, low nutrition choice. While not the healthiest option, simple modifications and reasonable portion size can make this sandwich work as an occasional splurge in a balanced diet.

Comparable Breakfast Sandwiches

Sandwich Calories
McDonald’s Sausage McMuffin with Egg 470
Dunkin’ Donuts Sausage, Egg and Cheese on Croissant 830
Starbucks Bacon, Sausage and Egg Sandwich 460-680
Burger King Croissan’wich with Ham, Egg and Cheese 460

As the table shows, the Moons Over My Hammy is moderately higher in calories compared to other popular fast food breakfast sandwiches. However, when customized with lower calorie options, it can be comparable to other sandwiches.

Regional and International Variations

The standard Moons Over My Hammy sandwich remains consistent at Denny’s locations across the United States and Canada. However, a few regional and international variations exist:

  • In western states like California, avocado is frequently added.
  • Some Hawaii locations serve the sandwich with pork or spam instead of ham.
  • In Japan, the Moons Over My Hammy is made with fish or seafood options like salmon.
  • Mexico and Latin America often substitute more egg dishes like migas or chilaquiles.

Despite these localization tweaks, the core sandwich concept and ingredients remain largely the same throughout North America and globally.

Copycat Recipes

The distinct flavors of the Moons Over My Hammy have also inspired many copycat recipes for home chefs. Popular DIY versions call for:

  • English muffin or bagel base
  • Ham lunchmeat
  • Fried, poached or scrambled eggs
  • Swiss cheese
  • Hollandaise or egg dill sauce

Making your own allows you to control the portions and ingredients. Homemade versions can cut calories by using lighter alternatives like Canadian bacon, egg whites, low-fat cheese and yogurt-based sauces.

Nutrition Facts Label

Here is an estimated Nutrition Facts label for a standard Moons Over My Hammy sandwich from Denny’s:

Moons Over My Hammy
Serving Size: 1 sandwich (312g)
Calories 846
Fat 61g
Carbs 29g
Protein 29g

This label provides an easy way to see the full nutrient breakdown at a glance. It highlights that a single Moons Over My Hammy sandwich makes up a significant portion of most people’s recommended daily intakes for calories, fat, carbs and protein.


Moons Over My Hammy remains a cherished favorite for its signature flavors and indulgent profile. A standard sandwich contains around 846 calories based on its ingredients, portion sizes and preparation. The high calorie count comes largely from the ham, egg, cheese and hollandaise sauce. Yet with some simple modifications and reasonable portions, it can be integrated into a healthy diet. When enjoyed occasionally and in moderation, Moons Over My Hammy satisfies a craving for a delicious diner-style breakfast sandwich.

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