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: 1,060 calories is 53% of a 2,000 calorie day. The 10 oz T Bone Steak has 290 calories with 49 g of protein.
#32 of 55 IHOP meals by protein per calorie.
Lighter swaps at IHOP
Fewer calories, similar protein
 10 oz T Bone SteakCombos · 10 oz | 290 | 49 g | 0 g | 11 g | 580 mg |
|---|---|---|---|---|---|
| 750 | 62 g | 61 g | 29 g | 2,080 mg | |
 Sirloin Steak & EggsCombos | 720 | 58 g | 62 g | 26 g | 2,550 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 Cowboy BBQ?
The IHOP Cowboy BBQ has 1,060 calories, on the 2026 menu.
How much protein is in the Cowboy BBQ?
43 g of protein, or 4.1 g for every 100 calories. That ranks #32 of 55 IHOP meals by protein per calorie.
How many carbs and how much fat are in the Cowboy BBQ?
75 g of carbs (4 g fiber, 19 g sugar) and 65 g of fat.
How much sodium is in the Cowboy BBQ?
2,590 mg, 113% of the 2,300 mg daily limit in the Dietary Guidelines for Americans.
Is the IHOP Cowboy BBQ good for weight loss?
It is a heavy pick: 1,060 calories is 53% of a 2,000 calorie day. The 10 oz T Bone Steak has 290 calories with 49 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.