How do I find a high-protein meal at IHOP?

Use the meal generator on this page to find IHOP orders for your calorie and protein targets, or browse the menu and build your own order.

What should I order at IHOP if I'm trying to lose weight?

Look for the lighter, high-protein orders on this page, or use the Simple Macros app to build a IHOP meal that keeps your protein high while staying inside a lower calorie budget.

How accurate are the IHOP nutrition numbers?

Numbers come from publicly available IHOP menu nutrition data. They can vary by location and preparation, so confirm with the restaurant if you need exact values.

Can I build a IHOP meal for my own calorie and protein targets?

Yes. Switch between Meal generator and Build your own order on this page. Customize items, see your running macros, and tap Review Order to review your meal. The mobile app also lets you log it.

Is Simple Macros free to use at IHOP?

Yes, completely. The Simple Macros app is free on iPhone and Android with no subscription, paywall or trial, and this IHOP page needs no account.

Can I ask ChatGPT or Claude what to order at IHOP?

Yes. Connect Simple Macros to ChatGPT, Claude, Grok or another AI app (free, setup at simplemacros.com/connect) and ask something like "What should I get at IHOP to hit my macros?" It builds the order from IHOP's full official menu against the calories and protein you have left today, and can log it for you.

IHOP Nutrition Facts & Menu

Explore the IHOP menu, build your order, and see how the calories and macros add up. Use the meal generator to find macro-friendly orders that fit your calorie target.

Menu data updated September 23, 2026Sources & update dates · Menu nutrition table

Macro-friendly IHOP meal ideas

Every order below is built from real IHOP menu items to land near a common calorie and protein target. Select any meal to add it to your order, or try the meal generator above for your own numbers.

Lower-calorie, high-protein

Lean IHOP orders that stay light on calories without skimping on protein.

High Protein

1xSirloin Steak Tips

Meal total

510Calories37gProtein21gCarbs31gFat

High Protein

1xClassic Benedict

Meal total

480Calories30gProtein36gCarbs24gFat

Balanced meals

Everyday IHOP orders around a moderate calorie and protein target.

High Protein

1xSirloin Steak & Eggs

Meal total

720Calories58gProtein62gCarbs26gFat

High Protein

1xPot Roast320Calories36gProtein8gCarbs16gFat
1xBuild Your Own Omelette380Calories27gProtein7gCarbs27gFat

Meal total

700Calories63gProtein15gCarbs43gFat

Bigger, high-protein meals

Heartier IHOP orders for a big appetite or a training day.

High Protein

1xBig Steak Omelette

Meal total

1010Calories64gProtein37gCarbs68gFat

High Protein

1xRoasted Turkey280Calories41gProtein6gCarbs10gFat
1x5 Original Buttermilk Pancakes720Calories21gProtein102gCarbs25gFat

Meal total

1000Calories62gProtein108gCarbs35gFat

IHOP nutrition highlights

Compare all four macros and select any option to add it to your order. Browse the full menu and build your order above.

Highest-protein picks

Lightest options

Open a category to compare calories, protein, carbs and fat. Ranges cover available options; the low or high end of each nutrient may come from different choices. Use the order builder for one specific combination. N/A means the snapshot does not provide a usable value.

Values are based on the restaurant nutrition recorded in our menu data. Snapshot refreshed September 9, 2026. The live builder may be newer. Sources and dates.

Entrées (133)

IHOP: Entrées. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
4 Chocolate Chip Pancakes (with Buttermilk)	745–770	18–19	120–122	25–26
4 Chocolate Chocolate Chip Pancakes	765–790	19–20	124–126	25–26
4 Cinn-a-Stack Pancakes	890	17	138	30
4 Cupcake Pancakes	740	17	121	21
4 Double Blueberry Pancakes	570–630	15–17	98–104	14–17
4 Mexican Tres Leches Pancakes	510–710	15–18	91–102	10–26
4 New York Cheesecake Pancakes	805–880	19–22	115–122	30–34
4 Oreo Cheesecake Pancakes	1280	26	166	58
4 Protein Power Pancakes	660	37	70	26
4 Pumpkin Spice Pancakes	630	17	104	16
4 Strawberry Banana Pancakes	515–700	11–18	104–122	8–17
55+ Breakfast Sampler	620	18	42	43
55+ Crispy Fish	880	25	74	54
55+ Crispy Shrimp	780	14	75	48
55+ French Toast	490	11	54	25
55+ Rise 'N Shine	220	2	20	14
Avocado Toast	410–800	0–12	60–68	25–56
Bacon Avocado Benedict	440–1130	13–45	49–81	22–70
Bacon Avocado Ranch	715–1630	27–60	59–116	43–111
Bacon Temptation Omelette	455–1760	32–83	12–84	26–120
Bacon, Egg & Cheese Anytime Tacos	295–1340	8–54	45–102	9–78
Belgian Waffle	560	10	64	29
Belgian Waffle (Combo)	770	12	84	43
Big Breakfast Burrito	310–3730	0–199	46–149	20–259
Big Brunch	1010	46	47	71
Big Farmhouse BreakFEAST	1450	50	68	108
Big Steak Omelette	125–1610	26–79	0–101	5–99
BLT	800–900	20–23	56–78	55–56
Breakfast Biscuit Sandwich	750–1570	2–44	69–119	52–101
Breakfast Crepes	770–1270	19–52	68–73	46–84
Breakfast Faves Combo	0–790	0–44	38–43	0–50
Breakfast Sampler	740–4130	19–272	62–80	46–302
Buffalo Chicken Omelette	1240	66	35	93
Build Your Own Omelette	380	27	7	27
Buttermilk Biscuits & Gravy Combo	590–2510	0–118	70–81	45–190
Buttermilk Crispy Chicken	640–1010	43–55	37–97	34–45
Buttermilk Crispy Chicken Strips & Fries	890	46	83	41
Cali Roasted Turkey Melt	620–1620	35–75	57–123	30–100
Cheeseburger Omelette	1430	78	47	104
Cheesy Chicken Marinara Pasta	890	45	119	23
Chicken & Pancakes	920	46	94	40
Chicken & Waffles	1010	43	97	50
Chicken Biscuit Sandwich	1210–1620	30–43	105–152	75–93
Chicken Fajita Omelette	220–1430	37–86	11–84	0–83
Chicken Florentine Crepes	500–870	38–54	39–53	21–49
Chicken Fried Chicken & Eggs with Country Gravy	870	32	82	46
Chocolate Chip Pancakes (Combo)	670	12	92	29
Chocolate Chocolate Chip Pancakes (Combo)	670	13	94	30
Chopped Chicken Salad (with dressing)	580	28	18	46
Cinn-a-Stack Pancakes (Combo)	730	11	100	32
Cinnamon Bun Crepes	670–680	12	88–89	32
Cinnamon Bun Crepes (Combo)	570	9	66	30
Classic Benedict	440–790	23–35	50–78	17–38
Classic Bowl	1120	37	53	85
Classic Chicken Sandwich	295–1310	6–46	60–116	5–81
Classic Thick N Fluffy French Toast	900	23	108	42
Classic Thick N Fluffy French Toast (Combo)	700	14	74	39
Colorado Omelette	145–1840	9–86	0–81	15–130
Country Fried Steak & Eggs	940–1260	24–41	92–99	53–78
Country Fried Steak Dinner	710–1180	30–43	38–99	49–75
Country Omelette	1090	52	35	82
Cowboy BBQ	705–1610	24–57	53–138	44–98
Crispy Fish & Fries	860–1060	33–35	79–89	46–63
Crispy Shrimp & Fries	990	22	94	58
Cupcake Pancakes (Combo)	670	11	96	27
Double BLT	870	34	53	58
Double Blueberry Pancakes (Combo)	570	11	80	24
Fisherman's Platter	1140	34	105	65
French Toast Breakfast	490	11	54	25
Fresh Berry Crepes	630–650	18–19	88–90	23–24
Fresh Berry Crepes (Combo)	550	12	68	26
Garden Omelette	780	45	17	60
Grilled Chicken Bacon Alfredo Pasta	1250	70	92	64
Grilled Chicken Dinner	160	34	0	3
Grilled Tilapia	310–680	37–49	2–62	15–26
Ham & Cheese Omelette	230–820	14–41	45–52	0–49
Have It All BreakFEAST	1440	46	119	88
House Scramble	430–730	15–35	20–23	32–55
Huevos Rancheros	660	21	62	35
Jalapeno Kick	825–1730	30–60	29–113	68–123
Kids All-Natural Black Angus Jr. Cheeseburger	710	32	43	46
Kids French Toast Sticks	630	12	107	17
Kids Happy Face Pancake with Buttermilk Pancake	310	5	33	18
Kids Happy Face Pancake with Chocolate Pancake	310	5	34	18
Kids Jr. Chicken Strips	230	17	16	11
Kids Jr. Cupcake Pancake	310	4	53	9
Kids Jr. Protein Pancake	180	10	25	5
Kids Jr. Waffle	240	5	32	10
Kids Macaroni & Cheese	310	11	44	9
Kids Silver 5	290	7	35	14
Loco Moco	810	38	104	28
Machaca	1110	51	44	82
Meatloaf	730	32	21	59
Mexican Tres Leches Pancakes (Combo)	610	12	76	29
Migas	1030	40	43	78
New York Cheesecake Pancakes (Combo)	690	13	88	32
Oreo Cheesecake Pancakes (Combo)	900	16	109	46
OREO® Crumble Waffle	980	16	123	49
OREO® Crumble Waffle (Combo)	1200	18	143	63
Original Buttermilk Pancakes	460–720	13–21	61–102	18–25
Original Buttermilk Pancakes (Combo)	550	11	61	29
Pancake Flight BreakFEAST	700	26	23	56
Philly Cheese Steak Stacker	600–1360	39–64	38–118	34–77
Pot Roast	320	36	8	16
Protein Power Pancakes (Combo)	580	21	55	31
Pumpkin Spice Pancake Tacos	510	10	61	27
Pumpkin Spice Pancakes (Combo)	550	11	73	24
Quick 2-Egg Breakfast	0–620	0–32	17–22	0–44
Roasted Turkey	370–740	42–54	7–67	17–28
Salmon	250	35	2	12
Sirloin Steak & Eggs	720	58	62	26
Sirloin Steak Tips	360–970	33–50	0–82	29–49
Sirloin Steak Tips & Crispy Shrimp	780	46	56	42
Sirloin Tips & Eggs	680–1050	28–48	51–82	42–60
Smoked Sausage	650	17	12	59
Smokehouse Combo	1040	27	64	75
Southwest Chicken Burrito	1370	62	90	84
Spicy Poblano Benedict	435–880	27–45	49–81	15–42
Spicy Poblano Fajita Burrito	1340	64	89	82
Spicy Poblano Omelette	135–1525	23–68	11–88	0–101
Spicy Shredded Beef Anytime Tacos	380–1380	20–57	22–107	24–80
Spinach & Mushroom Omelette	145–1490	18–60	0–84	15–102
Split Decision Breakfast	1160	33	96	72
Strawberry Banana Pancakes (Combo)	610	12	90	24
Strawberry Banana Thick N Fluffy French Toast	820–960	19–24	130–144	27–34
Strawberry Banana Thick N Fluffy French Toast (Combo)	700	14	92	31
Strawberry Cheesecake Waffle	710	13	82	37
Strawberry Cheesecake Waffle (Combo)	930	16	102	52
T-Bone Steak (10 oz)	290–760	49–62	0–61	11–37
T-Bone Steak & Eggs (10 oz)	430–750	40–62	58–61	5–29
The Classic	715–1350	28–47	58–112	42–86
The Classic with Bacon	765–1480	30–55	58–113	46–96
Veggie Egg White Omelette	225–510	14–21	0–30	26–36

Sides (44)

IHOP: Sides. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
2 Fried Eggs	200	12	2	16
2 Hard or Soft Boiled Eggs	160	13	1	11
2 Poached Eggs	130	11	0	8
2 Scrambled Egg Whites	60	10	0	2
2 Scrambled Eggs	220	14	1	17
Appetizer Sampler	1250	54	116	64
Bacon Strips	130–270	8–17	0–1	11–21
Broccoli Cheddar Soup	180	7	9	13
Buffalo Chicken Wings	620	54	4	44
Buttered English Muffin	180	6	31	5
Buttered Toast with Jam - Multigrain	210	6	35	6
Buttered Toast with Jam - Rye Bread	320	7	55	8
Buttered Toast with Jam - Sourdough	170	4	30	5
Buttered Toast with Jam - Wheatberry	350	7	58	11
Buttered Toast with Jam - White	290	6	51	8
Buttered Toast with Jam - Whole Wheat	340	7	54	11
Buttermilk Biscuit with Butter	810	6	53	63
Buttermilk Biscuit with Country Gravy	750	7	59	54
Buttermilk Biscuit with Sausage Gravy	770	8	62	54
Chicken Noodle Soup	120	8	15	3
Chicken Quesadilla	1030	51	60	65
Chicken Tortilla Soup	130	5	17	5
Clam Chowder Soup	320	8	20	22
Crispy Breakfast Potatoes	310	5	42	13
Crispy Shrimp	460	16	51	22
French Fries	320	5	42	15
Fresh Fruit	50	0	14	0
Grits	120	3	27	0
Hash Browns	220	2	20	14
House Salad	130	8	5	9
Jalapeno Poppers	760	11	59	54
Mac & Cheese Bites	430	14	42	23
Mozza Sticks	630	31	54	33
Oatmeal	260	7	51	4
Onion Rings	470	6	53	26
Pickle Fries	580	5	37	46
Pork Sausage Links	210–420	5–10	0–1	21–42
Scrapple	360	15	24	24
Slice of Ham	130	20	4	4
Slices of Spam	170–340	8–16	2–3	14–29
Smoked Sausage Links	490	16	4	45
Tomato Basil Soup	220	3	10	16
Turkey Bacon Strips	60–110	5–11	0–2	4–8
Turkey Sausage Links	90–190	8–17	0	7–13

Drinks (80)

IHOP: Drinks. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
1% Milk	110–180	9–14	13–21	3–5
Apple Juice	110–180	0	27–44	0
Barq's Root Beer	130–240	0	38–68	0
Blue Raspberry Lemonade	190–240	0	49–61	0
Blue Raspberry Lemonade Splasher	180–230	0	46–58	0
Brisk Raspberry Iced Tea	60–110	0	16–29	0
Caramel Ice Blend	410–420	6–7	80–82	7–8
Cherry Coke	130–230	0	35–63	0
Chocolate Iced Coffee	150–160	4–5	31–33	1–2
Chocolate Milk	210–320	9–14	38–59	3–5
Chocolate Milkshake	650	11	87	30
Cinn-A-Stack Milkshake	690	11	80	38
Cinnamon Bun Hot Chocolate	410	12	65	10
Coca Cola	120–210	0	33–59	0
Coke Zero	0	0	0	0
Cranberry Juice	120–190	0	31–51	0
Cupcake Milkshake	690	11	87	34
Diet Coke	0	0	0	0
Diet Pepsi	0	0	0	0
Double Espresso	5	0	1	0
Dr. Pepper	130–230	0	33–59	0
Dulce de Leche Iced Coffee	210–230	5–6	41–42	3–4
Freshly Brewed Iced Tea	5–10	0	2–3	0
Fruit Punch, Hi-C	140–250	0	36–64	0
Fruit Punch, Tropicana	140–250	0	38–68	0
Hot Americano	10	0	2	0
Hot Caramel Latte	270	11	50	4
Hot Chocolate	170–310	1–2	25–55	7–9
Hot Latte	130	10	16	3
Hot Mocha Latte	340	12	61	5
Hot Tea - Decaf	0	0	0	0
Hot Tea - English Breakfast	0	0	0	0
Hot Tea - Golden Chamomile	0	0	0	0
Hot Tea - Green	0	0	0	0
Hot Vanilla Latte	240	10	44	3
Iced Americano	10	0	2	0
Iced Caramel Latte	220–230	8–9	41–42	3–4
Iced Latte	110–120	8–9	13–15	3–4
Iced Mocha Latte	260–270	10–11	46–48	4
Iced Vanilla Latte	220–230	8–9	41–42	3–4
International House Roast Coffee	0	0	0	0
International House Roast Decaf Coffee	0	0	0	0
Lemonade	140–250	0	36–64	0
Lemonade Iced Tea	70–130	0	20–34	0
Mango Lemonade Splasher	190–250	0	49–62	0
Mango Smoothie	340	0	86	0
Manzanita Sol	130–240	0	35–63	0
Mocha Ice Blend	290–300	5–6	51–53	6
Mountain Dew	140–260	0	38–69	0
Mug Root Beer	130–240	0	36–65	0
Orange Fanta	130–240	0	37–66	0
Orange Juice	120–190	1–2	29–48	0
OREO® Cookie Milkshake	730	12	87	38
Original Red Bull Can	110	0	29	0
Peppermint Hot Chocolate	410	12	65	10
Pepsi	130–230	0	34–62	0
Pepsi Zero Sugar	0	0	0	0
Pibb Extra	120–210	0	33–59	0
Pina Colada Smoothie	580	0	119	11
Pineapple Lemonade Splasher	200–250	0	50–63	0
Pumpkin Spice Milkshake	700	12	90	34
Raspberry Iced Tea	110–170	0	29–42	0
Salted Caramel Hot Chocolate	410	12	66	10
Sierra Mist	120–210	0	31–56	0
Single Espresso	0	0	0	0
Sobe Yumberry Pomegranate Life Water	0	0	0	0
Specialty Hot Chocolate	400	13	63	11
Sprite	120–210	0	32–57	0
Starry Lemon Lime	130–230	0	33–59	0
Strawberry Banana Smoothie	380	0	95	0
Strawberry Hot Chocolate	400	12	65	10
Strawberry Lemonade	200–250	0	50–64	0
Strawberry Lemonade Splasher	190–240	0	48–61	0
Strawberry Milkshake	560	11	66	29
Sweet Tea	170–310	0	45–80	0
Sweeter Tea	210–370	0	54–96	0
Tomato Juice	50–80	2–4	9–16	0
Vanilla Iced Coffee	150–160	3–4	32–33	1
Vanilla Milkshake	570	11	68	29
Wild Cherry Pepsi	130–240	0	35–63	0

Desserts (7)

IHOP: Desserts. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Cinn-A-Dippers Sundae	590	8	68	32
Cinnamon Dippers	760	10	100	35
Fresh Strawberries & Cream Biscuit	940	10	84	64
Ice Cream Sundae	320	4	37	18
Silver Dollar Pancakes Sundae	420	6	73	12
Waffle Sundae with Caramel	310	5	45	13
Waffle Sundae with Strawberries	280	4	38	13

Sauces & Condiments (4)

IHOP: Sauces & Condiments. Recorded menu nutrition.
Menu item	Calories	Carbs (g)
Blueberry Syrup	110	27
Butter Pecan Syrup	110	27
Old-Fashioned Syrup	110	28
Strawberry Syrup	100	26

New to tracking? Start with one meal. For a photo of your food, see how to check a photo estimate.

Sources & data updates

Menu data updated: September 23, 2026
Nutrition snapshot refreshed: September 9, 2026
Meal ideas refreshed: September 14, 2026

The interactive menu can be newer than the saved nutrition table, highlights and meal ideas. Dates show when our menu data was updated or a snapshot was refreshed; they do not indicate an independent nutrition review.

References recorded for the IHOP menu

nutritionix.com — Menu reference

Publishers are identified in the links. References may include restaurant publications and third-party sources.

Nutrition can vary by location, portion, and preparation. Check directly with IHOP for current ingredients and allergen information.

How Simple Macros sources nutrition data

Ordering IHOP with macros in mind

IHOP nutrition info, made useful. Instead of scrolling a long calorie chart, focus on the two numbers that actually matter for your day, a calorie target and a protein target, and see real IHOP orders built to hit them.

Every meal idea uses real menu items with real calorie and protein numbers, so you know exactly what to order before you walk in. Want combos for your own targets, plus the ability to include or exclude items and log what you eat? The Simple Macros app does it for IHOP and every other supported chain.

Simple Macros does this for your whole day, across every supported chain, so you can stay on track anywhere.

Frequently asked questions

Take your IHOP order further in the app

Simple Macros builds your daily calorie and protein targets around your body and goals, then generates IHOP meals that fit them and lets you log them in seconds, at home or on the go. It's completely free.

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