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Healthy IHOP options: what to order

The healthiest IHOP meals on the 2026 menu: most protein, fewest calories, least sodium. Picked for losing weight without skipping the drive-thru.

2026Freshest menu data

Checked Oct 4, 2026 All 55 meals

Most protein per calorie

10 oz T Bone Steak

290cal

P 49 g · C 0 g · F 11 g

16.9 g of protein for every 100 calories.

Lightest meal with 20 g+ protein

Salmon

250cal

P 35 g · C 2 g · F 12 g

250 calories and still 35 g of protein.

Best under 500 cal with 30 g+ protein

Roasted Turkey

280cal

P 41 g · C 6 g · F 10 g

41 g of protein in 280 calories.

Lowest sodium with 20 g+ protein

Chopped Chicken Salad

580cal

P 28 g · C 18 g · F 46 g

740 mg sodium, 32% of a day.

High protein, 30 g or more

32 meals, fewest calories first


SalmonEntrées	250	35 g	2 g	12 g	660 mg
Roasted TurkeyHand-Crafted Sandwiches & Salad	280	41 g	6 g	10 g	990 mg
10 oz T Bone SteakCombos · 10 oz	290	49 g	0 g	11 g	580 mg
Classic BenedictEggs Benedict	480	30 g	36 g	24 g	1,600 mg
Sirloin Steak TipsEntrées	510	37 g	21 g	31 g	1,450 mg
Spicy Poblano BenedictEggs Benedict	570	40 g	39 g	28 g	1,700 mg
Buffalo Chicken WingsAppetizers	620	54 g	4 g	44 g	2,380 mg
Mozza SticksAppetizers	630	31 g	54 g	33 g	1,720 mg
Country Fried Steak DinnerEntrées	710	30 g	38 g	49 g	1,520 mg
Sirloin Steak & EggsCombos	720	58 g	62 g	26 g	2,550 mg
House ScrambleValue Menu	730	35 g	23 g	55 g	930 mg
10 oz T Bone Steak & EggsCombos	750	62 g	61 g	29 g	2,080 mg
Sirloin Steak Tips & Crispy ShrimpAppetizers	780	46 g	56 g	42 g	2,130 mg
The ClassicUltimate Steakburgers · Plain	800	33 g	49 g	53 g	2,020 mg
Philly Cheese Steak StackerHand-Crafted Sandwiches & Salad	810	50 g	55 g	44 g	2,560 mg
Bacon Avocado BenedictEggs Benedict	820	40 g	39 g	56 g	1,660 mg
Hearty Ham & Cheese OmeletteValue Menu	820	41 g	52 g	49 g	2,410 mg
Classic Chicken SandwichHand-Crafted Sandwiches & Salad	840	33 g	55 g	55 g	1,440 mg
Double BLTHand-Crafted Sandwiches & Salad	870	34 g	53 g	58 g	1,530 mg
Chicken Fajita OmeletteStuffed 'N Stacked Omelettes	890	72 g	21 g	58 g	2,100 mg
Spinach & Mushroom OmeletteStuffed 'N Stacked Omelettes	890	45 g	20 g	71 g	2,030 mg
Chicken & PancakesCombos	920	46 g	94 g	40 g	2,690 mg
The Classic with BaconUltimate Steakburgers · Bacon	930	41 g	50 g	63 g	2,310 mg
Breakfast SamplerCombos	960	34 g	64 g	63 g	2,490 mg
Spicy Poblano OmeletteStuffed 'N Stacked Omelettes	990	54 g	23 g	77 g	2,270 mg
Big BrunchUltimate Steakburgers	1,010	46 g	47 g	71 g	2,110 mg
Big Steak OmeletteStuffed 'N Stacked Omelettes	1,010	64 g	37 g	68 g	1,750 mg
Chicken & WafflesWaffles	1,010	43 g	97 g	50 g	1,950 mg
Chicken QuesadillaAppetizers	1,030	51 g	60 g	65 g	2,620 mg
Sirloin Tips & EggsCombos	1,050	48 g	82 g	60 g	2,710 mg
Cowboy BBQUltimate Steakburgers	1,060	43 g	75 g	65 g	2,590 mg
Country OmeletteStuffed 'N Stacked Omelettes	1,090	52 g	35 g	82 g	1,750 mg

Under 400 calories

3 meals, most protein first


10 oz T Bone SteakCombos · 10 oz	290	49 g	0 g	11 g	580 mg
Roasted TurkeyHand-Crafted Sandwiches & Salad	280	41 g	6 g	10 g	990 mg
SalmonEntrées	250	35 g	2 g	12 g	660 mg

Eat at IHOP. Still lose weight.

At IHOP, the Salmon is 250 calories and the Country Omelette is 1,090. MenuTrim builds your personal plan and shows which one fits today.

Daily calories for your goalFrom your weight, goal weight and pace.
A protein target and a per-meal limitSo one meal out doesn't take the whole day.
The date you'll reach your goalAn estimate from your pace, updated as you log.
IHOP orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.

Build your plan in the app.

Questions

What is the healthiest thing to order at IHOP?

By protein per calorie it is the 10 oz T Bone Steak: 290 calories with 49 g of protein. Healthy depends on your goal, so the picks above cover the lightest meal, the most protein and the lowest sodium.

What is the highest-protein meal at IHOP?

The Chicken Fajita Omelette has 72 g of protein and 890 calories.

Which IHOP meals are under 400 calories?

10 oz T Bone Steak (290 cal), Roasted Turkey (280 cal), Salmon (250 cal).

What is the highest-calorie meal at IHOP?

The Country Omelette at 1,090 calories, 82 g of fat and 1,750 mg of sodium.