IHOP under 800 calories: 20 plates, ranked

Of the 44 dishes we track at IHOP, 20 come to 800 calories or less with the sides and choices they come with — 45%. The most protein in one plate under 800 is the T-Bone Steak (10 oz) with two buttermilk pancakes and steamed fresh broccoli, 61 g for 710 calories, and it is the most filling of them by protein and fiber per calorie too. 24 dishes do not fit under 800.

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

• 20 plates under 800
• 61g most protein in one plate
• 61g protein in a full meal
• 24 dishes over 800

As of October 2026, 20 of the 44 IHOP dishes we track come to 800 calories or less with the choices they come with, and the most protein in a complete IHOP meal under 800 is 61 g (A 10 oz T-Bone Steak with two buttermilk pancakes and steamed fresh broccoli).

Three complete IHOP meals under 800 calories

Under 800, the most-protein meal is built on the T-Bone Steak (10 oz) (290 cal for the dish alone), which leaves 510 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.

Build your own IHOP plate under 800 calories → Swap a side or a sauce, add a dish, share the link.

Every IHOP plate under 800 calories, ranked by protein

One row per dish, counted once with the best choices that still fit under 800 — by grams of protein, then calories. The median plate under 800 is 710 calories. Figures as IHOP published them, rounded to whole numbers (how we check them).

What 800 calories buys at IHOP

The 8 lightest plates under 800: (3) Original Buttermilk Pancakes (460), Belgian Waffle (560), (4) Double Blueberry Pancakes (600), (4) Pumpkin Spice Pancakes (limited time) (630), Fresh Berry Crepes (650), (4) Protein Power Pancakes (660), (4) Strawberry Banana Pancakes (670) and Cinnamon Bun Crepes (680). Across the 20 plates on this page, the choices a dish comes with add as much as 570 calories. The heaviest plate that still fits is the BLT with hash browns at 800 calories, exactly at the cap.

What doesn't fit under 800

24 of 44 IHOP dishes are over 800 calories even with their lightest choices; the lightest of them, the Ham & Cheese Omelette, misses by 20 calories at 820. With more room, see IHOP under 1,000. Closest misses: Ham & Cheese Omelette (from 820), Sirloin Steak Tips (from 840), (4) New York Cheesecake Pancakes (from 850), The Classic (from 850) and (4) Cinn-a-Stack Pancakes (from 860).

More at IHOP

• IHOP calories & nutrition (217 items listed)
• IHOP under 1,000 calories (35 plates)
• IHOP under 1,200 calories (41 plates)
• IHOP calorie calculator (build a plate under your cap)

Under 800 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 800
• BJ's Brewhouse under 800
• First Watch under 800