IHOP under 1,200 calories: 41 plates, ranked

Of the 44 dishes we track at IHOP, 41 come to 1,200 calories or less with the sides and choices they come with — 93%. The most protein in one plate under 1,200 is the T-Bone Steak (10 oz) with onion rings and two buttermilk pancakes, 64 g for 1,090 calories; the most filling of them, by protein and fiber per calorie, is the Chicken Florentine Crepes (54 g protein, 5 g fiber, 870 cal). 3 dishes do not fit under 1,200.

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

• 41 plates under 1,200
• 64g most protein in one plate
• 64g protein in a full meal
• 3 dishes over 1,200

As of October 2026, 41 of the 44 IHOP dishes we track come to 1,200 calories or less with the choices they come with, and the most protein in a complete IHOP meal under 1,200 is 64 g (A 10 oz T-Bone Steak with two buttermilk pancakes and red skin mashed potatoes, and a French Toast Hot Chocolate (limited time: French Toast Hot Chocolate)).

Three complete IHOP meals under 1,200 calories

Under 1,200, the most-protein meal is built on the T-Bone Steak (10 oz) (290 cal for the dish alone), which leaves 910 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 1,000; the others use the extra 200 calories.

Build your own IHOP plate under 1,200 calories → Swap a side or a sauce, add a dish, share the link.

Every IHOP plate under 1,200 calories, ranked by protein

One row per dish, counted once with the best choices that still fit under 1,200 — by grams of protein, then calories. The median plate under 1,200 is 880 calories. Figures as IHOP published them, rounded to whole numbers (how we check them).

What 1,200 calories buys at IHOP

Going from 1,000 to 1,200 calories adds 6 plates: Chicken & Waffles (1,010), Big Brunch (1,060), Crispy Fish & Fries (1,060), Cowboy BBQ (1,110), Fisherman's Platter (1,140) and Cali Roasted Turkey Melt (1,200). The extra room also changes what 5 plates are counted with: T-Bone Steak (10 oz) takes onion rings and two buttermilk pancakes instead of two buttermilk pancakes and red skin mashed potatoes, Philly Cheese Steak Stacker takes two buttermilk pancakes instead of seasonal fresh fruit and Sirloin Steak Tips takes two buttermilk pancakes and red skin mashed potatoes instead of two buttermilk pancakes and steamed fresh broccoli, and 2 more. Across the 41 plates on this page, the choices a dish comes with add as much as 800 calories. The heaviest plate that still fits is the Cali Roasted Turkey Melt with seasonal fresh fruit at 1,200 calories, exactly at the cap.

What doesn't fit under 1,200

3 of 44 IHOP dishes are over 1,200 calories even with their lightest choices; the lightest of them, the Bacon Avocado Ranch, misses by 10 calories at 1,210. Tighter budget: IHOP under 1,000. Closest misses: Bacon Avocado Ranch (from 1,210), Jalapeno Kick (from 1,230) and Breakfast Crepes (from 1,270).

More at IHOP

• IHOP calories & nutrition (217 items listed)
• IHOP under 800 calories (20 plates)
• IHOP under 1,000 calories (35 plates)
• IHOP calorie calculator (build a plate under your cap)

Under 1,200 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 1,200
• BJ's Brewhouse under 1,200
• First Watch under 1,200