IHOPnutrition: calories, macros & the healthiest picks
Every IHOP menu item we track — 17 items, averaging 821 calories — checked against IHOP's own published nutrition data. The picks below are computed, not guessed: ranked by actual protein-per-calorie and calories-per-item across the full menu.
Healthiest picks
Computed from the full nutrition table below — not a hand-picked opinion.
Best protein per calorie
Egg White Vegetable Omelette
28g protein for 330 cal — 8.5g protein per 100 cal
Simple & Fit 2-Egg Breakfast
28g protein for 350 cal — 8.0g protein per 100 cal
Colorado Omelette
77g protein for 1150 cal — 6.7g protein per 100 cal
Lowest-calorie, still filling
Cheeseburger
690 cal with 38g protein
Turkey Avocado Bacon Wrap
750 cal with 45g protein
Chicken & Waffles
1030 cal with 40g protein
Watch out for
Big Steak Omelette — 1150 cal, 78g fat — the single biggest item on the menu.
Full IHOP nutrition table
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17 items
Egg White Vegetable Omelette as published, without fruit side | 330 | 28 | 13 | 20 |
Simple & Fit 2-Egg Breakfast as published, without fruit side | 350 | 28 | 36 | 10 |
Rooty Tooty Fresh 'N Fruity Pancakes 4 buttermilk pancakes w/whipped topping, as published | 500 | 16 | 77 | 14 |
Belgian Waffle as published, no butter/syrup | 590 | 11 | 69 | 30 |
Original Buttermilk Pancakes (Full Stack, 5) as published, no butter/syrup | 670 | 20 | 94 | 24 |
Cheeseburger as published, does not include side | 690 | 38 | 39 | 43 |
Original French Toast as published, no butter/syrup | 740 | 20 | 84 | 36 |
Turkey Avocado Bacon Wrap as published, does not include side | 750 | 45 | 56 | 39 |
Cinn-A-Stack Pancakes (4) as published, cinnamon-roll-style pancake stack | 810 | 16 | 126 | 27 |
New York Cheesecake Pancakes (4) as published, cheesecake-stuffed pancake stack | 940 | 22 | 136 | 35 |
Bananas Foster Brioche French Toast as published, brioche French toast with bananas foster topping | 1000 | 20 | 124 | 48 |
Chicken & Waffles as published | 1030 | 40 | 105 | 50 |
Bacon Temptation Omelette as published, does not include side | 1080 | 64 | 16 | 85 |
Chicken Clubhouse Super Stacker as published, does not include side | 1090 | 59 | 62 | 69 |
Country Omelette as published, does not include side | 1090 | 56 | 42 | 77 |
Big Steak Omelette as published, does not include side | 1150 | 67 | 47 | 78 |
Colorado Omelette as published, does not include side | 1150 | 77 | 19 | 86 |
FAQ
What's the healthiest thing to order at IHOP?
Based on verified nutrition data across IHOP's full menu, the Egg White Vegetable Omelette has the best protein-to-calorie ratio on the menu — 28g protein for 330 cal — 8.5g protein per 100 cal. If you want the lowest-calorie option that still fills you up, the Cheeseburger comes in at 690 calories with 38g of protein.
How many calories are in a typical IHOP order?
Across the 17 menu items we track for IHOP, the average is about 821 calories per item. Individual items range widely, so check the table on this page for the exact item you're ordering.
What has the most protein per calorie at IHOP?
The Egg White Vegetable Omelette is the most protein-efficient item on the IHOP menu: 28g protein for 330 cal — 8.5g protein per 100 cal. AutoCal ranks every item this way automatically when you scan the menu in person.
What should I watch out for at IHOP?
The Big Steak Omelette is the single biggest item on the IHOP menu we track — 1150 cal, 78g fat — the single biggest item on the menu. It's not off-limits, just worth knowing before you order if you're watching calories.
Is this IHOP nutrition data accurate?
Yes — every item is checked against IHOP's own published nutrition information, not crowd-sourced estimates. It's the same verified dataset AutoCal uses when you scan a IHOP menu in the app.
AutoCal for iPhone
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Point the camera at any menu and AutoCal ranks every dish against your goals — best match, hungrier, and honest-indulgence picks in seconds, backed by the same verified nutrition data as this page.
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