Nutrition & Nom Score
IHOP
86
Menu items
25
Rated A or B
A
Best grade
The healthiest main at IHOP right now is the Omelette — Nom Score B (400 calories, 28g protein, 440mg sodium).
Eat your way
Eating healthy at IHOP?
Explore our curated diet guides for smarter choices.
Top rated
Healthiest picks at IHOP
A
55+ Rise 'N Shine (Hash Browns)
Cal210
Protein2g
Sodium230
Sugar0g
A
Hash Browns
Cal210
Protein2g
Sodium230
Sugar0g
B
55+ Turkey & Swiss Sandwich
Cal540
Protein43g
Sodium860
Sugar5g
B
Omelette
Cal400
Protein28g
Sodium440
Sugar1g
B
House Salad
Cal30
Protein2g
Sodium20
Sugar4g
B
Oatmeal with milk & brown sugar
Cal260
Protein8g
Sodium125
Sugar20g
The chain
About IHOP
Brothers Al and Jerry Lapin opened the first International House of Pancakes in Toluca Lake, California in 1958. Now a sit-down breakfast chain under Dine Brands Global, IHOP built its name on all-day pancakes and eggs.
- Founded
- 1958
- HQ
- Glendale, California
All 86 items
Full menu, graded
A
55+ Rise 'N Shine (Hash Browns)
Cal210
Protein2g
Sodium230
Sugar0g
A
Hash Browns
Cal210
Protein2g
Sodium230
Sugar0g
B
55+ Turkey & Swiss Sandwich
Cal540
Protein43g
Sodium860
Sugar5g
B
Omelette
Cal400
Protein28g
Sodium440
Sugar1g
B
House Salad
Cal30
Protein2g
Sodium20
Sugar4g
B
Oatmeal with milk & brown sugar
Cal260
Protein8g
Sodium125
Sugar20g
B
Buttered English Muffin
Cal160
Protein4g
Sodium220
Sugar1g
B
Egg White Omelette
Cal100
Protein18g
Sodium290
Sugar0g
B
55+ Grilled Tilapia Dinner
Cal120
Protein19g
Sodium670
Sugar1g
B
Buttered Corn
Cal180
Protein4g
Sodium65
Sugar8g
B
Grits
Cal100
Protein2g
Sodium220
Sugar0g
B
Classic Avocado Toast
Cal360
Protein8g
Sodium720
Sugar3g
B
55+ Grilled Chicken Dinner
Cal150
Protein32g
Sodium1190
Sugar1g
B
Fresh Fruit
Cal60
Protein1g
Sodium0
Sugar11g
B
Southwest Scramble Combo
Cal641
Protein36g
Sodium840
Sugar3g
B
Grilled Tilapia
Cal240
Protein38g
Sodium1330
Sugar1g
B
Red Skin Mashed Potatoes
Cal240
Protein5g
Sodium680
Sugar1g
B
Seasoned Fries
Cal320
Protein4g
Sodium1060
Sugar0g
B
Chicken & Veggie Salad with Balsamic Vinaigrette
Cal600
Protein38g
Sodium1790
Sugar24g
B
Onion Rings
Cal531
Protein7g
Sodium1060
Sugar7g
B
Huevos Rancheros Combo
Cal661
Protein22g
Sodium1180
Sugar3g
B
Strawberry Banana French Toast with Whipped Topping
Cal841
Protein21g
Sodium790
Sugar55g
B
Cowboy BBQ Steakburger
Cal951
Protein41g
Sodium550
Sugar22g
B
Jalapeno Kick Steakburger
Cal1001
Protein41g
Sodium189
Sugar10g
B
55+ French Toast
Cal521
Protein14g
Sodium570
Sugar19g
C
Loco Moco Combo
Cal871
Protein37g
Sodium1490
Sugar2g
C
55+ BLT Sandwich
Cal410
Protein14g
Sodium840
Sugar5g
C
Migas Combo
Cal1031
Protein39g
Sodium1560
Sugar6g
C
Original French Toast with Whipped Butter
Cal741
Protein20g
Sodium830
Sugar28g
C
BLTA Sandwich
Cal1171
Protein31g
Sodium1970
Sugar7g
C
Big Steak Omelette
Cal1041
Protein66g
Sodium1790
Sugar7g
C
Buttermilk Crispy Chicken & Fries
Cal891
Protein47g
Sodium2600
Sugar0g
C
Crispy Chicken & Veggie Salad with Balsamic Vinaigrette
Cal791
Protein32g
Sodium1530
Sugar24g
C
Crispy Breakfast Potatoes
Cal280
Protein5g
Sodium1050
Sugar1g
C
Crispy Potato Cakes
Cal370
Protein4g
Sodium660
Sugar1g
C
Machaca Combo
Cal1101
Protein49g
Sodium1870
Sugar6g
C
Belgian Waffle with Whipped Butter
Cal591
Protein11g
Sodium750
Sugar17g
C
Spicy Shredded Beef Bowl
Cal901
Protein46g
Sodium2370
Sugar6g
C
Appetizer Sampler
Cal1421
Protein60g
Sodium3760
Sugar12g
C
Kid's Jr. Chicken & Waffles
Cal561
Protein23g
Sodium1020
Sugar9g
C
Chicken & Pancakes Combo
Cal901
Protein47g
Sodium2790
Sugar11g
C
Chicken Fried Chicken & Eggs Combo with Country Gravy
Cal851
Protein32g
Sodium2160
Sugar8g
C
Spicy Poblano Fajita Bowl
Cal1061
Protein55g
Sodium2000
Sugar6g
C
Swedish Crepe
Cal591
Protein16g
Sodium830
Sugar26g
C
Turkey Cheddar Club Sandwich
Cal1181
Protein59g
Sodium2100
Sugar6g
C
Green Chili Omelette
Cal961
Protein64g
Sodium1580
Sugar9g
C
Gluten Friendly Belgian Waffles
Cal410
Protein8g
Sodium850
Sugar12g
C
Gluten Friendly Pancakes
Cal540
Protein11g
Sodium1140
Sugar17g
C
Spicy Buffalo Chicken Sandwich
Cal631
Protein29g
Sodium2800
Sugar8g
C
55+ Breakfast Sampler
Cal581
Protein17g
Sodium1430
Sugar5g
C
Mozza Sticks
Cal621
Protein28g
Sodium2070
Sugar7g
C
Avocado Bacon & Cheese Omelette
Cal881
Protein57g
Sodium1720
Sugar2g
C
Chicken & Waffles
Cal1051
Protein45g
Sodium1980
Sugar17g
C
55+ Crispy Chicken Strips Dinner
Cal340
Protein26g
Sodium930
Sugar0g
C
2 x 2 x 2 Combo
Cal320
Protein9g
Sodium1060
Sugar7g
C
Spicy Poblano Omelette
Cal1021
Protein57g
Sodium1860
Sugar8g
C
Sirloin Steak Tips Entree
Cal440
Protein38g
Sodium1350
Sugar17g
C
Kid's Jr. Chicken Strip Dinner
Cal841
Protein22g
Sodium2120
Sugar1g
C
Pot Roast Entree
Cal370
Protein32g
Sodium2010
Sugar2g
C
Big Brunch Steakburger
Cal1001
Protein46g
Sodium2190
Sugar10g
C
Philly Cheese Steak Stacker Burger
Cal821
Protein49g
Sodium2220
Sugar10g
C
55+ Buttermilk Pancakes
Cal450
Protein13g
Sodium1560
Sugar11g
C
Grilled Buttermilk Biscuit
Cal450
Protein6g
Sodium1190
Sugar2g
C
Chicken Fajita Omelette
Cal911
Protein75g
Sodium1860
Sugar9g
C
Boneless Buffalo Chicken Strips & Fries
Cal931
Protein47g
Sodium5220
Sugar1g
C
Kid's Macaroni & Cheese with Apple Sauce
Cal360
Protein11g
Sodium830
Sugar22g
C
Breakfast Sampler
Cal881
Protein32g
Sodium2570
Sugar10g
C
Sirloin Tips & Eggs Combo
Cal971
Protein49g
Sodium2630
Sugar25g
C
Kid's Jr. Ham & Egg Melt
Cal320
Protein1g
Sodium770
Sugar3g
C
Classic Steakburger
Cal671
Protein32g
Sodium1770
Sugar11g
C
Classic Steakburger with Bacon
Cal771
Protein38g
Sodium2080
Sugar11g
D
Colorado Omelette
Cal1251
Protein77g
Sodium2930
Sugar6g
D
Eggs Benedict Combo
Cal851
Protein39g
Sodium2610
Sugar6g
D
Ham & Egg Melt Sandwich
Cal961
Protein57g
Sodium2740
Sugar7g
D
Mega Monster Cheeseburger
Cal1071
Protein60g
Sodium2650
Sugar11g
D
Kid's Black Angus Jr. Cheeseburger
Cal641
Protein32g
Sodium1330
Sugar18g
D
Kid's Funny Face Buttermilk Pancake Dinner
Cal540
Protein18g
Sodium920
Sugar18g
D
Kid's Funny Face Chocolate Pancake Dinner
Cal540
Protein18g
Sodium920
Sugar18g
D
55+ Roasted Turkey Dinner with Turkey Gravy
Cal370
Protein30g
Sodium730
Sugar33g
D
Spinach & Mushroom Omelette
Cal911
Protein47g
Sodium1870
Sugar6g
D
Roasted Turkey Breast & Turkey Gravy Entree
Cal440
Protein44g
Sodium900
Sugar33g
D
Bacon Temptation Omelette
Cal1111
Protein74g
Sodium2940
Sugar5g
D
Split Decision Breakfast Combo
Cal911
Protein27g
Sodium2020
Sugar18g
D
Cheese Blintzes with Blueberry Compote
Cal891
Protein26g
Sodium1230
Sugar39g
D
Kid's Cupcake Pancake Combo
Cal561
Protein17g
Sodium940
Sugar37g
D
French Creme Brulee Pancakes
Cal631
Protein14g
Sodium1630
Sugar36g
IHOP nutrition FAQ
What is the healthiest thing to order at IHOP?
The healthiest main at IHOP right now is the Omelette — Nom Score B (400 calories, 28g protein, 440mg sodium).
How many IHOP menu items are rated A or B?
25 of 86 IHOP menu items earn a Nom Score of A or B for nutritional quality.
What is the lowest-calorie item at IHOP?
The lowest-calorie item at IHOP is the House Salad, at 30 calories.
Does IHOP have high-protein options?
Yes — the highest-protein pick is the Colorado Omelette, with 77g protein. Sort the full menu by protein to see more.
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