IHOP Macros & Nutrition Guide
International House of Pancakes, a family dining chain famous for pancakes, breakfast, and all-day dining.
IHOP Average Macros
Average macro breakdown across all 11 menu items at IHOP.
Top 5 Healthiest Orders
Grilled Tilapia
Grilled Chicken & Veggie Salad
Fruit Bowl
Simple & Fit 2-Egg Breakfast
French Toast (Original, 3 slices)
Best for Protein
Highest protein options at IHOP — ideal for muscle building and macro tracking.
Mega Monster Cheeseburger
Classic Steakburger
Chicken & Waffles
Grilled Tilapia
Crispy Chicken Strips (4 pc)
GLP-1 Friendly Options
High protein, moderate calories, good fiber — ideal for Ozempic, Wegovy, or Mounjaro users.
Grilled Chicken & Veggie Salad
Simple & Fit 2-Egg Breakfast
Under 400 Calories
Grilled Tilapia
Grilled Chicken & Veggie Salad
Fruit Bowl
Simple & Fit 2-Egg Breakfast
Classic Omelette (Build Your Own - plain)
Skip These
The lowest-scoring items on the menu. Fine as an occasional treat, but not your best bet.
Original Buttermilk Pancakes (3 stack)
Crispy Chicken Strips (4 pc)
Chicken & Waffles
Complete Macro Breakdown — All 11 Items
Full nutrition data for every item on the IHOP menu, sorted by Coach Score.
Grilled Tilapia
Grilled Chicken & Veggie Salad
Fruit Bowl
Simple & Fit 2-Egg Breakfast
French Toast (Original, 3 slices)
Classic Steakburger
Classic Omelette (Build Your Own - plain)
Mega Monster Cheeseburger
Chicken & Waffles
Original Buttermilk Pancakes (3 stack)
Crispy Chicken Strips (4 pc)
Frequently Asked Questions
What are the healthiest items at IHOP?
The top 5 healthiest items at IHOP by Coach Score are: Grilled Tilapia (310 cal, 36g protein), Grilled Chicken & Veggie Salad (340 cal, 34g protein), Fruit Bowl (60 cal, 1g protein), Simple & Fit 2-Egg Breakfast (390 cal, 24g protein), French Toast (Original, 3 slices) (540 cal, 14g protein).
How many calories are in IHOP menu items?
IHOP menu items average 545 calories. The lowest calorie option is 60 calories.
What has the most protein at IHOP?
The highest protein items at IHOP are: Mega Monster Cheeseburger (72g protein), Classic Steakburger (40g protein), Chicken & Waffles (38g protein). The max protein item has 72g.
What are the macros at IHOP?
Average macros across IHOP's menu: 545 calories, 30g protein, 38g carbs, 30g fat.
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