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?
It can fit. 580 calories is 29% of a 2,000 calorie day; pair it with a light breakfast and dinner, and skip the soda and fries.
#37 of 55 IHOP meals by protein per calorie.
Lighter swaps at IHOP
Fewer calories, similar protein
 SalmonEntrées | 250 | 35 g | 2 g | 12 g | 660 mg |
|---|---|---|---|---|---|
 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 |
More protein for about the same calories
 Buffalo Chicken WingsAppetizers | 620 | 54 g | 4 g | 44 g | 2,380 mg |
|---|---|---|---|---|---|
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 |
Questions
How many calories are in the IHOP BLT?
The IHOP BLT has 580 calories, on the 2026 menu.
How much protein is in the BLT?
18 g of protein, or 3.1 g for every 100 calories. That ranks #37 of 55 IHOP meals by protein per calorie.
How many carbs and how much fat are in the BLT?
36 g of carbs (2 g fiber, 6 g sugar) and 41 g of fat.
How much sodium is in the BLT?
920 mg, 40% of the 2,300 mg daily limit in the Dietary Guidelines for Americans.
Is the IHOP BLT good for weight loss?
It can fit. 580 calories is 29% of a 2,000 calorie day; pair it with a light breakfast and dinner, and skip the soda and fries.
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.