IHOP macros and high protein orders
IHOP is a breakfast and family dining chain known for pancakes, crepes, omelettes and breakfast combos, plus burgers, sandwiches and dinner entrees.
Updated November 11, 2026. Nutrition from IHOP's published data via FatSecret, checked November 11, 2026. IHOP nutrition page
What has the most protein at IHOP?
| Item | ||||
|---|---|---|---|---|
| Buttermilk Crispy Chicken Family Feast1 serving | 3470 | 171g | 331g | 163g |
| Breakfast Family Feast with French Toast1 serving | 5470 | 166g | 424g | 346g |
| Breakfast Family Feast with Pancakes1 serving | 4850 | 155g | 370g | 306g |
| Breakfast Family Feast with Waffles1 serving | 5270 | 151g | 400g | 341g |
| Chicken Fajita Omelette1 serving | 890 | 72g | 21g | 58g |
| Colorado Omelette1 serving | 1240 | 71g | 17g | 99g |
| Buffalo Chicken Omelette1 serving | 1240 | 66g | 35g | 93g |
| Big Steak Omelette1 serving | 1020 | 65g | 38g | 68g |
| Spicy Poblano Fajita Burrito1 serving | 1340 | 64g | 89g | 82g |
| Southwest Chicken Burrito1 serving | 1370 | 62g | 90g | 84g |
What has the most protein at IHOP?
| Item | ||||
|---|---|---|---|---|
| Buttermilk Crispy Chicken Family Feast1 serving | 3470 | 171g | 331g | 163g |
| Breakfast Family Feast with French Toast1 serving | 5470 | 166g | 424g | 346g |
| Breakfast Family Feast with Pancakes1 serving | 4850 | 155g | 370g | 306g |
| Breakfast Family Feast with Waffles1 serving | 5270 | 151g | 400g | 341g |
| Chicken Fajita Omelette1 serving | 890 | 72g | 21g | 58g |
| Colorado Omelette1 serving | 1240 | 71g | 17g | 99g |
| Buffalo Chicken Omelette1 serving | 1240 | 66g | 35g | 93g |
| Big Steak Omelette1 serving | 1020 | 65g | 38g | 68g |
| Spicy Poblano Fajita Burrito1 serving | 1340 | 64g | 89g | 82g |
| Southwest Chicken Burrito1 serving | 1370 | 62g | 90g | 84g |
What has the most protein per calorie at IHOP?
| Item | |||||
|---|---|---|---|---|---|
| Grilled Chicken Dinner1 serving | 160 | 34g | 1g | 3g | 21.3g |
| T-Bone Steak (10 oz)1 serving | 290 | 49g | 0g | 11g | 16.9g |
| Slice of Ham1 serving | 130 | 20g | 5g | 4g | 15.4g |
| Chicken Fajita Omelette1 serving | 890 | 72g | 21g | 58g | 8.1g |
| Sirloin Steak & Eggs1 serving | 720 | 58g | 62g | 26g | 8.1g |
| Jr. Chicken Strips1 serving | 230 | 17g | 16g | 11g | 7.4g |
| Sirloin Steak Tips1 serving | 510 | 37g | 21g | 31g | 7.3g |
| Build Your Own Omelette1 serving | 380 | 27g | 7g | 27g | 7.1g |
| Spicy Poblano Benedict1 serving | 570 | 40g | 39g | 28g | 7g |
| Wholesome 2-Egg Breakfast1 serving | 330 | 22g | 41g | 9g | 6.7g |
What has the most protein per calorie at IHOP?
| Item | |||||
|---|---|---|---|---|---|
| Grilled Chicken Dinner1 serving | 160 | 34g | 1g | 3g | 21.3g |
| T-Bone Steak (10 oz)1 serving | 290 | 49g | 0g | 11g | 16.9g |
| Slice of Ham1 serving | 130 | 20g | 5g | 4g | 15.4g |
| Chicken Fajita Omelette1 serving | 890 | 72g | 21g | 58g | 8.1g |
| Sirloin Steak & Eggs1 serving | 720 | 58g | 62g | 26g | 8.1g |
| Jr. Chicken Strips1 serving | 230 | 17g | 16g | 11g | 7.4g |
| Sirloin Steak Tips1 serving | 510 | 37g | 21g | 31g | 7.3g |
| Build Your Own Omelette1 serving | 380 | 27g | 7g | 27g | 7.1g |
| Spicy Poblano Benedict1 serving | 570 | 40g | 39g | 28g | 7g |
| Wholesome 2-Egg Breakfast1 serving | 330 | 22g | 41g | 9g | 6.7g |
What are the lowest calorie mains at IHOP?
| Item | ||||
|---|---|---|---|---|
| Grilled Chicken Dinner1 serving | 160 | 34g | 1g | 3g |
| Hard or Soft Boiled Eggs (2 pcs)1 serving | 160 | 13g | 1g | 11g |
| Slices of Spam (2 pcs)1 serving | 170 | 8g | 2g | 14g |
| Fried Eggs (2 pcs)1 serving | 200 | 12g | 2g | 16g |
| Pork Sausage Links (2 pcs)1 serving | 210 | 5g | 1g | 21g |
| Hash Browns1 serving | 220 | 2g | 20g | 14g |
| Fresh Berry Salad1 serving | 220 | 5g | 22g | 15g |
| Quick 2-Egg Breakfast1 serving | 220 | 2g | 20g | 14g |
| Scrambled Eggs (2 pcs)1 serving | 220 | 14g | 1g | 17g |
| Jr. Chicken Strips1 serving | 230 | 17g | 16g | 11g |
What are the lowest calorie mains at IHOP?
| Item | ||||
|---|---|---|---|---|
| Grilled Chicken Dinner1 serving | 160 | 34g | 1g | 3g |
| Hard or Soft Boiled Eggs (2 pcs)1 serving | 160 | 13g | 1g | 11g |
| Slices of Spam (2 pcs)1 serving | 170 | 8g | 2g | 14g |
| Fried Eggs (2 pcs)1 serving | 200 | 12g | 2g | 16g |
| Pork Sausage Links (2 pcs)1 serving | 210 | 5g | 1g | 21g |
| Hash Browns1 serving | 220 | 2g | 20g | 14g |
| Fresh Berry Salad1 serving | 220 | 5g | 22g | 15g |
| Quick 2-Egg Breakfast1 serving | 220 | 2g | 20g | 14g |
| Scrambled Eggs (2 pcs)1 serving | 220 | 14g | 1g | 17g |
| Jr. Chicken Strips1 serving | 230 | 17g | 16g | 11g |
Under 500 calories with 30g+ protein
| Item | ||||
|---|---|---|---|---|
| T-Bone Steak (10 oz)1 serving | 290 | 49g | 0g | 11g |
| Grilled Chicken Dinner1 serving | 160 | 34g | 1g | 3g |
Under 500 calories with 30g+ protein
| Item | ||||
|---|---|---|---|---|
| T-Bone Steak (10 oz)1 serving | 290 | 49g | 0g | 11g |
| Grilled Chicken Dinner1 serving | 160 | 34g | 1g | 3g |
Best IHOP orders for a bulk
| Item | ||||
|---|---|---|---|---|
| Breakfast Family Feast with French Toast1 serving | 5470 | 166g | 424g | 346g |
| Breakfast Family Feast with Waffles1 serving | 5270 | 151g | 400g | 341g |
| Breakfast Family Feast with Pancakes1 serving | 4850 | 155g | 370g | 306g |
| Buttermilk Crispy Chicken Family Feast1 serving | 3470 | 171g | 331g | 163g |
| Big Breakfast Burrito1 serving | 1590 | 60g | 80g | 114g |
| Colorado Omelette1 serving | 1240 | 71g | 17g | 99g |
| Spicy Poblano Fajita Burrito1 serving | 1340 | 64g | 89g | 82g |
| Southwest Chicken Burrito1 serving | 1370 | 62g | 90g | 84g |
| Buffalo Chicken Omelette1 serving | 1240 | 66g | 35g | 93g |
| Appetizer Sampler1 serving | 1350 | 59g | 124g | 69g |
Best IHOP orders for a bulk
| Item | ||||
|---|---|---|---|---|
| Breakfast Family Feast with French Toast1 serving | 5470 | 166g | 424g | 346g |
| Breakfast Family Feast with Waffles1 serving | 5270 | 151g | 400g | 341g |
| Breakfast Family Feast with Pancakes1 serving | 4850 | 155g | 370g | 306g |
| Buttermilk Crispy Chicken Family Feast1 serving | 3470 | 171g | 331g | 163g |
| Big Breakfast Burrito1 serving | 1590 | 60g | 80g | 114g |
| Colorado Omelette1 serving | 1240 | 71g | 17g | 99g |
| Spicy Poblano Fajita Burrito1 serving | 1340 | 64g | 89g | 82g |
| Southwest Chicken Burrito1 serving | 1370 | 62g | 90g | 84g |
| Buffalo Chicken Omelette1 serving | 1240 | 66g | 35g | 93g |
| Appetizer Sampler1 serving | 1350 | 59g | 124g | 69g |
Smaller portion, high protein picks
Protein dense items under 450 calories, for smaller appetites or lighter meals.
Smaller portion, high protein picks
Protein dense items under 450 calories, for smaller appetites or lighter meals.
| Item | |||||
|---|---|---|---|---|---|
| Grilled Chicken Dinner1 serving | 160 | 34g | 1g | 3g | 21.3g |
| T-Bone Steak (10 oz)1 serving | 290 | 49g | 0g | 11g | 16.9g |
| Slice of Ham1 serving | 130 | 20g | 5g | 4g | 15.4g |
| Build Your Own Omelette1 serving | 380 | 27g | 7g | 27g | 7.1g |
| Wholesome 2-Egg Breakfast1 serving | 330 | 22g | 41g | 9g | 6.7g |
| Veggie Egg White Omelette1 serving | 420 | 21g | 29g | 27g | 5g |
Dietary and allergen info
IHOP publishes an interactive nutrition calculator with calories, protein, carbs and fat for each menu item and side, adjustable for customizations.
Guides
Related breakfast chains
Dialed is not affiliated with IHOP. Menu items and nutrition can change; check the chain's nutrition page.