IHOP Calories & Nutrition (44 plates)

At IHOP a dish comes with choices its nutrition guide prints as separate rows, so this page counts each dish with them: of the 44 dishes that fit a 1,500-calorie cap, 27 are served as listed, 12 come with a choice of side, 3 come with 2 sides and 2 come with an optional dipping sauce. Every total and meal here adds those choices at their printed values; the lightest plate is the (3) Original Buttermilk Pancakes at 460 calories with its lightest choices.

Source: IHOP nutrition guide (official), September 22, 2026 edition · Data refreshed October 13, 2026

• 44 plates
• 460 cal lightest plate
• 35 plates ≤ 1,000 cal
• 62g top protein in one plate

As of October 2026, 35 of the 44 IHOP dishes we track come to 1,000 calories or less with their lightest choices, and the most protein in one plate is 62 g (Cali Roasted Turkey Melt, 1,200 calories).

How IHOP meals are counted here

• IHOP's dinner entrées come with two sides, which its calculator prints apart; meals here add them at the calculator's values, which match what ihop.com prints for each ("Adds 90 Cals" broccoli, 240 red skin mashed potatoes, 320 French fries, 470 onion rings, 330 two buttermilk pancakes). Green beans are on ihop.com's list with no calories printed, so no meal here picks them.
• Sirloin Steak Tips come with two sides from a list without onion rings.
• Steakburgers and hand-crafted sandwiches come with one side, which the calculator prints apart; meals here add it.
• Eggs Benedicts come with one side, printed apart; meals here add it.
• The fish and shrimp platters are printed with their fries and sauces included.
• The chicken strips are printed with their fries and without the dipping sauce; a meal names the sauce it counts, or says no sauce.
• Chicken & Waffles is printed without the dipping sauce it is served with; a meal names the sauce it counts, or says no sauce. ihop.com prints the dish with its sauce at 1,110-1,180 cal, up to 40 cal below IHOP's nutrition calculator's figures, which meals here use (1,010 before the sauce).
• Pancakes, crepes, waffles and French toast are printed as served, with their butter and toppings; syrup from the table caddy is not counted. The flavoured pancake stacks are counted at IHOP's nutrition calculator's figures, which are 20-30 cal below the figures ihop.com's menu prints for them (Double Blueberry 600 against 630).

A meal is one plate (the dish and a valid pick for each of its choices, never the same row twice) and at most one drink, and its totals are the printed rows added together. 82 dishes are listed but never put in a meal: a dinner-side choice ihop.com does not offer: its entrée order pages (T-Bone Steak Dinner, Sirloin Steak Tips, 2026-09-16) list broccoli, red skin mashed potatoes, French fries, onion rings, two buttermilk pancakes and green beans, and its Sides menu does not sell this alone (1), sold only to guests 55 and older (5), a combo printed without the two eggs and two bacon strips or sausage links it comes with (20), the calculator says it is "shown with sides of broccoli and rice" but builds it from the tilapia alone (220 cal), so its value and its words disagree (1), printed without the eggs, meat or tortilla ihop.com makes you choose ("How Would You Like Your Eggs? (Choose 1) - required", "Customize Your Meat Choice: (Choose 1) - required"), which this menu model does not carry yet (16), not on ihop.com's menu for the restaurant read (IHOP Macon GA, 2026-09-16), so its side list and price are not printed (9), no menu fact says what this dish comes with (6), printed without the eggs and meat its combo comes with, and not read on ihop.com (2), printed without the side ihop.com makes you choose (buttered toast 170-350 cal, hash browns, three pancakes 460-1,080 cal or fruit), whose toast and pancake choices this menu model does not carry yet (12), printed without the gravy it is smothered in (ihop.com prints the dinner at 810-960 cal with its sides; the calculator's row is 710 before any side) (1), not on ihop.com's menu for the restaurant read (IHOP Macon GA, 2026-09-16) (2), printed without the side and egg choice ihop.com makes you choose ("Choose Your Side: (Choose 1) - required") (5) and a family meal that serves several (2). 12 starters are listed on their own and never counted as a meal.

• Sides (3): hash browns, seasonal fresh fruit and crispy breakfast potatoes.
• Sides (2): French fries and hash browns.
• Sides (4): seasonal fresh fruit, two buttermilk pancakes, French fries and onion rings.
• Dipping sauces (3): honey mustard, IHOP Sauce and buttermilk ranch.
• Sides (5): onion rings, two buttermilk pancakes, steamed fresh broccoli, red skin mashed potatoes and French fries.

Complete IHOP meals under 800 calories

The best plate and drink under 800 calories for each goal, as the MinMax app builds it.

IHOP dishes, lightest plate first

Each dish with what it comes with, alone and with its lightest choices.

IHOP starters

Dishes these meals leave out

IHOP nutrition (lowest calories first)

Calories and macros for the 217 IHOP rows we track, as printed: dishes, sides and choices, drinks and the rest. Also available as JSON.

Source: IHOP nutrition guide (official), September 22, 2026 edition · Data refreshed October 13, 2026. Figures are estimates and may change — verify with IHOP. Read how we gather and check this data.

What IHOP dishes come with, in the chain's own words:

• “Choose Your Side: (Choose 1) - required Hash Browns Adds 220 Cals Crispy Breakfast Potatoes Adds 310 Cals Seasonal Fresh Fruit Adds 50 Cals” (ihop.com, read 2026-09-16)
• “Hickory-smoked bacon, fresh lettuce, tomato & mayo on toasted white bread. Served with a choice of French fries or hash browns. Choose Your Side - required French Fries Adds 320 Cals Hash Browns Adds 220 Cals” (ihop.com, read 2026-09-16)
• “Choose Your Side: (Choose 1) - required French Fries Adds 320 Cals Onion Rings Adds 470 Cals Seasonal Fresh Fruit Adds 50 Cals 2 Buttermilk Pancakes Adds 330 Cals” (ihop.com, read 2026-09-16)
• “Buttermilk Crispy Chicken Strips & Fries $13.59 | 1030-1060 Calories Five buttermilk crispy chicken strips made with all-natural chicken & French fries. Served with choice of sauce. Select Dipping Sauce (Choose 1): - required Honey Mustard Adds 170 Cals Buttermilk Ranch Adds 140 Cals IHOP® Sauce Adds 170 Cals No Sauce” (ihop.com, read 2026-09-16)
• “Chicken & Waffles $13.99 | 1110-1180 Calories Four buttermilk crispy chicken breast strips made with all-natural chicken & our house-made Belgian waffle. Served with choice of buttermilk ranch, honey mustard or IHOP® Sauce. Select Dipping Sauce (Choose 1): - required Honey Mustard Adds 170 Cals Buttermilk Ranch Adds 140 Cals IHOP® Sauce $0.99 Adds 170 Cals No Sauce Subtracts 140-170 Cals” (ihop.com, read 2026-09-16)
• “Chicken Florentine Crepes $13.49 | 870 Calories 2 crepes filled & rolled with grilled chicken, jack & cheddar cheeses, tomatoes, spinach, onions & topped with hollandaise sauce.” (ihop.com, read 2026-09-16)
• “Choose Your 1st Dinner Side: (Choose 1) - required Steamed Fresh Broccoli Adds 90 Cals Red Skin Mashed Potatoes Adds 240 Cals French Fries Adds 320 Cals Onion Rings Adds 470 Cals 2 Buttermilk Pancakes Adds 330 Cals Green Beans Choose Your 2nd Dinner Side: (Choose 1) - required” (ihop.com, read 2026-09-16)
• “Thick ‘N Fluffy Classic French Toast $10.29 | 900 Calories Two slices of thick and fluffy bread dipped & griddled in our new vanilla, cinnamon French toast batter & topped with butter & powdered sugar.” (ihop.com, read 2026-09-16)
• “Original Buttermilk Pancakes - (Short Stack) $7.99 | 460 Calories A true breakfast classic that started it all. Get three of our fluffy, world-famous buttermilk pancakes topped with whipped real butter.” (ihop.com, read 2026-09-16)
• “Information includes seasoned fries, cocktail sauce, and tartar sauce.” (nix-vue-inm.s3.amazonaws.com, read 2026-09-16)
• “Choose Your Side: (Choose 1) - required French Fries Adds 320 Cals Onion Rings Adds 470 Cals Seasonal Fresh Fruit Adds 50 Cals 2 Buttermilk Pancakes Adds 330 Cals” (ihop.com, read 2026-09-16)
• “Choose Your 1st Dinner Side: (Choose 1) - required Steamed Fresh Broccoli Adds 90 Cals Red Skin Mashed Potatoes Adds 240 Cals French Fries Adds 320 Cals 2 Buttermilk Pancakes Adds 330 Cals Green Beans Choose Your 2nd Dinner Side: (Choose 1) - required” (ihop.com, read 2026-09-16)
• “2 pieces filled with sweet cream, dipped and griddled in our vanilla, cinnamon French toast batter. Topped with choice of glazed strawberries or blueberry topping and vanilla sauce. Choose Your Stuffed French Toast Flavor - required Glazed Strawberries Blueberry Topping” (ihop.com, read 2026-09-16)
• “Ham & Cheese Omelette $7.00 | 820 Calories A flavor-packed creation that’s perfectly portioned for a satisfying meal. Ham, jack & cheddar & white cheese sauce. Served with 2 of our fluffy, world-famous buttermilk pancakes.” (ihop.com, read 2026-09-16)
• “House Scramble $7.00 | 730 Calories Calling all breakfast enthusiasts! Eggs scrambled with chopped hickory-smoked bacon and jack & cheddar cheese. Served with crispy hash browns.” (ihop.com, read 2026-09-16)
• “Belgian Waffle $10.29 | 560 Calories Our house-made golden-brown Belgian waffle topped with whipped real butter.” (ihop.com, read 2026-09-16)

More at IHOP

• IHOP under 800 calories (20 plates)
• IHOP under 1,000 calories (35 plates)
• IHOP under 1,200 calories (41 plates)
• IHOP calorie calculator (build a plate under your cap)

Other sit-down chains

• LongHorn Steakhouse
• BJ's Brewhouse
• First Watch
• P.F. Chang's