IHOP calorie calculator: build a plate under your cap
Set a calorie cap from 200 to 1,500 and build an IHOP plate from 44 dishes, each counted with the choices it comes with (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), using IHOP's own published figures, rounded to whole calories and grams. The lightest plate is the (3) Original Buttermilk Pancakes at 460 calories with its lightest choices. The most protein in a complete meal under 800 is 61 g.
Source: IHOP nutrition guide (official), September 22, 2026 edition · Data refreshed
- 44 plates
- 460 cal lightest plate
- 61g protein in a meal under 800
- 200–1,500 cal cap range
As of October 2026, 44 IHOP dishes can go into a built plate, and the most protein in a complete IHOP meal under 800 calories is 61 g (A 10 oz T-Bone Steak with two buttermilk pancakes and steamed fresh broccoli).
Build your IHOP plate
Pick a cap, choose what matters, then add, swap or remove a dish, a side or a sauce; a plate keeps the choices it comes with, and the total, the macros and the words to tell your server update as you go.
IHOP meals under 800 calories
Starting points for the builder: one plate with a pick for each of its choices and at most one drink, the best under the cap for each goal, as the MinMax app builds it.
Most protein
- T-Bone Steak (10 oz)290 cal · 49g
- (2) Original Buttermilk Pancakes Included side330 cal · 9g
- Broccoli with Garlic Butter Included side90 cal · 3g
710 of 800 cal · 61 g protein
What to tell your server: “A 10 oz T-Bone Steak with two buttermilk pancakes and steamed fresh broccoli.”
Get it at the nearest IHOP →Most filling
- T-Bone Steak (10 oz)290 cal · 49g
- (2) Original Buttermilk Pancakes Included side330 cal · 9g
- Broccoli with Garlic Butter Included side90 cal · 3g
710 of 800 cal · 61 g protein
What to tell your server: “A 10 oz T-Bone Steak with two buttermilk pancakes and steamed fresh broccoli.”
Get it at the nearest IHOP →Lightest
- (3) Original Buttermilk Pancakes460 cal · 13g
460 of 800 cal · 13 g protein
What to tell your server: “A short stack of Original Buttermilk Pancakes.”
Get it at the nearest IHOP →The 20 lightest IHOP plates
Each dish alone and with its lightest choices, the plates the builder starts from at a tight cap. Every IHOP row is on the IHOP calories page and in /data/ihop.json.
| Dish | Comes with | Dish alone | With its lightest choices |
|---|---|---|---|
| (3) Original Buttermilk Pancakes | nothing to choose | 460 | 460 |
| Grilled Chicken Dinner | 2 sides | 160 | 490 |
| Classic Benedict | a choice of side | 480 | 530 |
| Belgian Waffle | nothing to choose | 560 | 560 |
| (4) Double Blueberry Pancakes | nothing to choose | 600 | 600 |
| Spicy Poblano Benedict | a choice of side | 570 | 620 |
| T-Bone Steak (10 oz) | 2 sides | 290 | 620 |
| (4) Pumpkin Spice Pancakes (limited time) | nothing to choose | 630 | 630 |
| Fresh Berry Crepes | nothing to choose | 650 | 650 |
| (4) Protein Power Pancakes | nothing to choose | 660 | 660 |
| (4) Strawberry Banana Pancakes | nothing to choose | 670 | 670 |
| Cinnamon Bun Crepes | nothing to choose | 680 | 680 |
| (4) Mexican Tres Leches Pancakes | nothing to choose | 690 | 690 |
| Strawberry Cheesecake Waffle | nothing to choose | 710 | 710 |
| (4) Cupcake Pancakes | nothing to choose | 720 | 720 |
| (5) Original Buttermilk Pancakes | nothing to choose | 720 | 720 |
| House Scramble | nothing to choose | 730 | 730 |
| (4) Buttermilk Chocolate Chip Pancakes | nothing to choose | 750 | 750 |
| (4) Chocolate Chocolate Chip Pancakes | nothing to choose | 760 | 760 |
| BLT | a choice of side | 580 | 800 |
Eat at IHOP without blowing your cap
MinMax finds the best IHOP meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — free What the app doesMore at IHOP
- IHOP calories & nutrition (217 items listed)
- IHOP under 800 calories (20 plates)
- IHOP under 1,000 calories (35 plates)
- IHOP under 1,200 calories (41 plates)