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 is a heavy pick: 1,010 calories is 50% of a 2,000 calorie day. The Spicy Poblano Benedict has 570 calories with 40 g of protein.
#28 of 55 IHOP meals by protein per calorie.
Lighter swaps at IHOP
Fewer calories, similar protein
 Spicy Poblano BenedictEggs Benedict | 570 | 40 g | 39 g | 28 g | 1,700 mg |
|---|---|---|---|---|---|
 Spicy Poblano OmeletteStuffed 'N Stacked Omelettes | 990 | 54 g | 23 g | 77 g | 2,270 mg |
 Spinach & Mushroom OmeletteStuffed 'N Stacked Omelettes | 890 | 45 g | 20 g | 71 g | 2,030 mg |
More protein for about the same calories
 Chicken Fajita OmeletteStuffed 'N Stacked Omelettes | 890 | 72 g | 21 g | 58 g | 2,100 mg |
|---|---|---|---|---|---|
 Big Steak OmeletteStuffed 'N Stacked Omelettes | 1,010 | 64 g | 37 g | 68 g | 1,750 mg |
| 750 | 62 g | 61 g | 29 g | 2,080 mg |
Questions
How many calories are in the IHOP Chicken & Waffles?
The IHOP Chicken & Waffles has 1,010 calories, on the 2026 menu.
How much protein is in the Chicken & Waffles?
43 g of protein, or 4.3 g for every 100 calories. That ranks #28 of 55 IHOP meals by protein per calorie.
How many carbs and how much fat are in the Chicken & Waffles?
97 g of carbs (5 g fiber, 16 g sugar) and 50 g of fat.
How much sodium is in the Chicken & Waffles?
1,950 mg, 85% of the 2,300 mg daily limit in the Dietary Guidelines for Americans.
Is the IHOP Chicken & Waffles good for weight loss?
It is a heavy pick: 1,010 calories is 50% of a 2,000 calorie day. The Spicy Poblano Benedict has 570 calories with 40 g of protein.
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.