Protein at IHOP
Every chain menu in America is required to show you calories. Not one is required to print protein on the menu. So here it is — 13 IHOP items, using the figures IHOP publishes.
Source: nutrition data from IHOP, published via Nutritionix — the operator's designated nutrition portal, rather than a document IHOP hosts itself — read 22 October 2026.
Ranked by protein per 100 g
Not by total. A big salad can carry a lot of protein and still be mostly volume — which matters if you can’t finish a large plate. Items without a published serving weight are listed after.
| Item | Protein | per 100 g | Serving |
|---|---|---|---|
| T-Bone Steak (10 oz)entree only; the two sides are extra | 49 g | 28.2 | 174 g |
| Grilled Tilapiaentree only; the two sides are extra | 36 g | 25.5 | 141 g |
| Grilled Chicken Dinnerentree only; the two sides are extra | 34 g | 23.4 | 145 g |
| Salmonsalmon entree (the menu calls it Atlantic Salmon); the two sides are extra | 35 g | 22.9 | 153 g |
| Buttermilk Crispy Chickenentree only; the two sides are extra | 42 g | 17.8 | 236 g |
| Roasted Turkeyentree only; the two sides are extra | 41 g | 15.8 | 259 g |
| Sirloin Steak & Eggssirloin steak & eggs with its default sides | 58 g | 15.5 | 375 g |
| Sirloin Steak Tipsentree only; the two sides are extra | 37 g | 14.7 | 252 g |
| Build Your Own Omelettethe base omelette before add-ins; sides extra | 27 g | 14.7 | 184 g |
| Chicken Fajita Omelettechicken fajita omelette; sides are extra | 72 g | 12.9 | 559 g |
| Pot Roastentree only; the two sides are extra | 36 g | 11.3 | 319 g |
| Classic Benedictclassic benedict, standard build | 30 g | 10.6 | 283 g |
| Spicy Poblano Benedictspicy poblano benedict, standard build | 40 g | 10.2 | 394 g |
What's your number?
These are the restaurant's figures. Your daily protein target is worked out from your own measurements — six questions, about two minutes. Free, no card, no account.
Find my protein numberOr log your meals in the Kessa app.
