IHOP under 1,000 calories: 35 plates, ranked

Of the 44 dishes we track at IHOP, 35 come to 1,000 calories or less with the sides and choices they come with — 80%. The most protein in one plate under 1,000 is the T-Bone Steak (10 oz) with two buttermilk pancakes and red skin mashed potatoes, 63 g for 860 calories, and it is the most filling of them by protein and fiber per calorie too. 9 dishes do not fit under 1,000.

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

• 35 plates under 1,000
• 63g most protein in one plate
• 63g protein in a full meal
• 9 dishes over 1,000

As of October 2026, 35 of the 44 IHOP dishes we track come to 1,000 calories or less with the choices they come with, and the most protein in a complete IHOP meal under 1,000 is 63 g (A 10 oz T-Bone Steak with two buttermilk pancakes and red skin mashed potatoes).

Three complete IHOP meals under 1,000 calories

Under 1,000, the most-protein meal is built on the T-Bone Steak (10 oz) (290 cal for the dish alone), which leaves 710 calories for the sides it comes with and a drink. One plate — a dish with a valid pick for each choice it comes with, never the same row twice — and at most one drink: the MinMax app's meal and the best under the cap, drink included. The lightest meal is unchanged from under 800; the others use the extra 200 calories.

Build your own IHOP plate under 1,000 calories → Swap a side or a sauce, add a dish, share the link.

Every IHOP plate under 1,000 calories, ranked by protein

One row per dish, counted once with the best choices that still fit under 1,000 — by grams of protein, then calories. The median plate under 1,000 is 850 calories. Figures as IHOP published them, rounded to whole numbers (how we check them).

What 1,000 calories buys at IHOP

Going from 800 to 1,000 calories adds 15 plates: Ham & Cheese Omelette (820), (4) New York Cheesecake Pancakes (850), The Classic (850), (4) Cinn-a-Stack Pancakes (860), Philly Cheese Steak Stacker (860), Bacon Avocado Benedict (870), Chicken Florentine Crepes (870) and Buttermilk Crispy Chicken Strips & Fries (890) and 7 more. The extra room also changes what 4 plates are counted with: T-Bone Steak (10 oz) takes two buttermilk pancakes and red skin mashed potatoes instead of two buttermilk pancakes and steamed fresh broccoli, Grilled Chicken Dinner takes onion rings and two buttermilk pancakes instead of two buttermilk pancakes and red skin mashed potatoes and Spicy Poblano Benedict takes crispy breakfast potatoes instead of hash browns, and 1 more. Across the 35 plates on this page, the choices a dish comes with add as much as 800 calories. The heaviest plate that still fits is the Crispy Shrimp & Fries at 990 calories, 10 under the cap.

What doesn't fit under 1,000

9 of 44 IHOP dishes are over 1,000 calories even with their lightest choices; the lightest of them, the Chicken & Waffles, misses by 10 calories at 1,010. With more room, see IHOP under 1,200. Tighter budget: IHOP under 800. Closest misses: Chicken & Waffles (from 1,010), Big Brunch (from 1,060), Crispy Fish & Fries (from 1,060), Cowboy BBQ (from 1,110) and Fisherman's Platter (from 1,140).

More at IHOP

• IHOP calories & nutrition (217 items listed)
• IHOP under 800 calories (20 plates)
• IHOP under 1,200 calories (41 plates)
• IHOP calorie calculator (build a plate under your cap)

Under 1,000 calories at other chains

The same cap at 3 other sit-down chains, where a dish is also counted with its sides. The counter chains are ranked on fast food under 500 calories.

• LongHorn Steakhouse under 1,000
• BJ's Brewhouse under 1,000
• First Watch under 1,000