Low-calorie IHOP options, ranked
IHOP publishes nutrition for 150 menu items. 34 are under 300 calories and 53 are under 500. The lightest real portion is Grilled Chicken Dinner (sides not included) (160 calories, 34 g protein), and the lightest with at least 20 g of protein is Slice of Ham (130 calories, 20 g protein). Numbers are per serving from IHOP's own nutrition guide; open any item for the full breakdown.
Lightest real meals
Items of 150 calories or more with at least 15 g of protein, lightest first.
Grilled Chicken Dinner (sides not included)
per entrée · 34g protein · 1g carbs · 3g fat
160 kcal
Jr. Chicken Strips
per kids meal · 17g protein · 16g carbs · 11g fat
230 kcal
Salmon (sides not included)
per entrée · 35g protein · 2g carbs · 12g fat
250 kcal
Roasted Turkey (sides not included)
per entrée · 41g protein · 6g carbs · 10g fat
280 kcal
T-Bone Steak (10 oz, sides not included)
per entrée · 49g protein · 0g carbs · 11g fat
290 kcal
Pot Roast (sides not included)
per entrée · 36g protein · 8g carbs · 16g fat
320 kcal
Build Your Own Omelette (plain, no cheese or toppings)
per omelette · 27g protein · 7g carbs · 27g fat
380 kcal
Crispy Shrimp
per appetizer · 16g protein · 51g carbs · 22g fat
460 kcal
Classic Benedict
per order · 30g protein · 36g carbs · 24g fat
480 kcal
Smoked Sausage Links
per side · 16g protein · 4g carbs · 45g fat
490 kcal
Sirloin Steak Tips (sides not included)
per entrée · 37g protein · 21g carbs · 31g fat
510 kcal
Veggie Egg White Omelette (includes fresh fruit)
per omelette · 21g protein · 30g carbs · 36g fat
510 kcal
Under 300 calories
Everything, including sides, sauces and drinks, lightest first.
Fresh Fruit
per side · 1g protein · 14g carbs · 0g fat
50 kcal
Iced Latte (Regular)
per drink · 8g protein · 13g carbs · 3g fat
110 kcal
Iced Latte (Large)
per drink · 9g protein · 15g carbs · 3g fat
120 kcal
Chicken Noodle Soup
per soup · 8g protein · 15g carbs · 3g fat
120 kcal
Grits
per side · 3g protein · 27g carbs · 0g fat
120 kcal
Slice of Ham
per side · 20g protein · 4g carbs · 4g fat
130 kcal
Hot Latte
per drink · 10g protein · 16g carbs · 3g fat
130 kcal
House Salad
per salad · 8g protein · 5g carbs · 9g fat
130 kcal
Chicken Tortilla Soup
per soup · 5g protein · 17g carbs · 5g fat
130 kcal
Grilled Chicken Dinner (sides not included)
per entrée · 34g protein · 1g carbs · 3g fat
160 kcal
Buttered Toast with Jam - Sourdough
per side · 4g protein · 30g carbs · 5g fat
170 kcal
Jr. Protein Pancake
per kids meal · 10g protein · 25g carbs · 5g fat
180 kcal
Broccoli Cheddar Soup
per soup · 7g protein · 9g carbs · 13g fat
180 kcal
Buttered English Muffin
per side · 6g protein · 31g carbs · 5g fat
180 kcal
Buttered Toast with Jam - Multigrain
per side · 6g protein · 35g carbs · 6g fat
210 kcal
Iced Caramel Latte (Regular)
per drink · 8g protein · 41g carbs · 3g fat
220 kcal
Iced Vanilla Latte (Regular)
per drink · 8g protein · 41g carbs · 3g fat
220 kcal
Tomato Basil Soup
per soup · 3g protein · 10g carbs · 16g fat
220 kcal
Hash Browns
per side · 2g protein · 20g carbs · 14g fat
220 kcal
Jr. Chicken Strips
per kids meal · 17g protein · 16g carbs · 11g fat
230 kcal
Iced Caramel Latte (Large)
per drink · 9g protein · 42g carbs · 3g fat
230 kcal
Iced Vanilla Latte (Large)
per drink · 9g protein · 42g carbs · 3g fat
230 kcal
Hot Vanilla Latte
per drink · 10g protein · 44g carbs · 3g fat
240 kcal
Jr. Waffle
per kids meal · 5g protein · 32g carbs · 10g fat
240 kcal
Salmon (sides not included)
per entrée · 35g protein · 2g carbs · 12g fat
250 kcal
Iced Mocha Latte (Regular)
per drink · 10g protein · 46g carbs · 4g fat
260 kcal
Oatmeal
per side · 7g protein · 51g carbs · 4g fat
260 kcal
Hot Caramel Latte
per drink · 11g protein · 50g carbs · 4g fat
270 kcal
Iced Mocha Latte (Large)
per drink · 11g protein · 48g carbs · 4g fat
270 kcal
Roasted Turkey (sides not included)
per entrée · 41g protein · 6g carbs · 10g fat
280 kcal
Waffle Sundae with Strawberries
per dessert · 4g protein · 38g carbs · 13g fat
280 kcal
T-Bone Steak (10 oz, sides not included)
per entrée · 49g protein · 0g carbs · 11g fat
290 kcal
Silver 5
per kids meal · 7g protein · 35g carbs · 14g fat
290 kcal
Buttered Toast with Jam - White
per side · 6g protein · 51g carbs · 8g fat
290 kcal
300 to 500 calories
Macaroni & Cheese
per kids meal · 11g protein · 44g carbs · 9g fat
310 kcal
Happy Face Pancake with Buttermilk Pancake
per kids meal · 5g protein · 33g carbs · 18g fat
310 kcal
Crispy Breakfast Potatoes
per side · 5g protein · 42g carbs · 13g fat
310 kcal
Waffle Sundae with Caramel
per dessert · 5g protein · 45g carbs · 13g fat
310 kcal
Jr. Cupcake Pancake
per kids meal · 4g protein · 53g carbs · 9g fat
310 kcal
Pot Roast (sides not included)
per entrée · 36g protein · 8g carbs · 16g fat
320 kcal
Clam Chowder Soup
per soup · 8g protein · 20g carbs · 22g fat
320 kcal
French Fries
per side · 5g protein · 42g carbs · 15g fat
320 kcal
Ice Cream Sundae
per dessert · 4g protein · 37g carbs · 18g fat
320 kcal
Hot Mocha Latte
per drink · 12g protein · 61g carbs · 5g fat
340 kcal
Buttered Toast with Jam - Whole Wheat
per side · 7g protein · 54g carbs · 11g fat
340 kcal
Build Your Own Omelette (plain, no cheese or toppings)
per omelette · 27g protein · 7g carbs · 27g fat
380 kcal
Specialty Hot Chocolate
per drink · 13g protein · 63g carbs · 11g fat
400 kcal
Mac & Cheese Bites
per appetizer · 14g protein · 42g carbs · 23g fat
430 kcal
Crispy Shrimp
per appetizer · 16g protein · 51g carbs · 22g fat
460 kcal
Original Buttermilk Pancakes (3 pc)
per 3 pancakes · 13g protein · 61g carbs · 18g fat
460 kcal
Onion Rings
per side · 6g protein · 53g carbs · 26g fat
470 kcal
Classic Benedict
per order · 30g protein · 36g carbs · 24g fat
480 kcal
Smoked Sausage Links
per side · 16g protein · 4g carbs · 45g fat
490 kcal
Questions people ask
What is the lowest-calorie item at IHOP?
Fresh Fruit at 50 calories per side. The lightest item that's a full portion (150 calories or more) is Grilled Chicken Dinner (sides not included) (160 calories, 34 g protein).
How many IHOP items are under 500 calories?
53 of the 150 items IHOP publishes nutrition for, and 34 are under 300.
What's the lowest-calorie IHOP order with real protein?
Slice of Ham (130 calories, 20 g protein) is the lightest item with at least 20 g of protein.
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