MenuTrim
Nutrition Facts
* Percent Daily Values are based on a 2,000 calorie diet (FDA). Values from the chain's published nutrition, 2026 menu.
Good for weight loss?
Yes. At 290 calories with 49 g of protein it fits a weight loss day well: filling, and about a quarter of a 2,000 calorie budget or less.
#1 of 55 IHOP meals by protein per calorie.
Lighter swaps at IHOP
Fewer calories, similar protein
 Roasted TurkeyHand-Crafted Sandwiches & Salad | 280 | 41 g | 6 g | 10 g | 990 mg |
|---|---|---|---|---|---|
 SalmonEntrées | 250 | 35 g | 2 g | 12 g | 660 mg |
Questions
How many calories are in the IHOP 10 oz T Bone Steak?
The IHOP 10 oz T Bone Steak has 290 calories (10 oz), on the 2026 menu.
How much protein is in the 10 oz T Bone Steak?
49 g of protein, or 16.9 g for every 100 calories. That ranks #1 of 55 IHOP meals by protein per calorie.
How many carbs and how much fat are in the 10 oz T Bone Steak?
0 g of carbs (0 g fiber, 0 g sugar) and 11 g of fat.
How much sodium is in the 10 oz T Bone Steak?
580 mg, 25% of the 2,300 mg daily limit in the Dietary Guidelines for Americans.
Is the IHOP 10 oz T Bone Steak good for weight loss?
Yes. At 290 calories with 49 g of protein it fits a weight loss day well: filling, and about a quarter of a 2,000 calorie budget or less.
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.Nutrition from IHOP's published information for the 2026 menu. Recipes change; check with the restaurant if it matters. MenuTrim is not affiliated with IHOP.