Breakfast & diner
IHOP under 400 calories
44 IHOP menu items under 400 calories, sorted by protein-per-calorie. Useful when you're eating out on a deficit.
The 44 dishes below are every IHOP item we track that comes in at or under 400 calories. They're ranked by protein-per-calorie so you can spot the macro-friendly picks fast.
Item
kcal
P
C
F
- T-Bone Steak (10 oz)68% protein per calorie29049g0g11g
- Slice of Ham62% protein per calorie13020g5g4g
- Pot Roast45% protein per calorie32036g8g16g
- Turkey Bacon Strips (4 pcs)40% protein per calorie11011g2g7g
- Turkey Sausage Links (4 pcs)36% protein per calorie19017g1g13g
- Turkey Sausage Links (2 pcs)36% protein per calorie908g0g7g
- Poached Eggs (2 pcs)34% protein per calorie13011g1g8g
- Hard or Soft Boiled Eggs (2 pcs)33% protein per calorie16013g1g11g
- Hardboiled Egg (1 Egg)30% protein per calorie806g1g5g
- Jr. Chicken Strips30% protein per calorie23017g16g11g
- Build Your Own Omelette28% protein per calorie38027g7g27g
- House Salad26% protein per calorie1409g7g9g
- Scrambled Eggs (2 pcs)25% protein per calorie22014g1g17g
- Scrambled Egg (1 Egg)25% protein per calorie1107g1g9g
- Bacon Strips (4 pcs)25% protein per calorie27017g1g21g
- Bacon Strips (2 pcs)25% protein per calorie1308g1g11g
- Fried Eggs (2 pcs)24% protein per calorie20012g2g16g
- Jr. Protein Pancake22% protein per calorie18010g25g5g
- Slices of Spam (4 pcs)19% protein per calorie34016g3g29g
- Slices of Spam (2 pcs)19% protein per calorie1708g2g14g
- Buttered English Muffin13% protein per calorie1806g31g5g
- Buttered Toast with Jam - Multigrain11% protein per calorie2106g35g6g
- Breakfast Faves Combo11% protein per calorie3309g41g15g
- 2 x 2 x 211% protein per calorie3309g41g15g
- 55+ 2 x 2 x 211% protein per calorie3309g41g15g
- Grits10% protein per calorie1203g27g0g
- Pork Sausage Links (2 pcs)10% protein per calorie2105g1g21g
- Buttered Toast with Jam - Sourdough9% protein per calorie1704g30g5g
- Buttered Toast with Jam - Rye Bread9% protein per calorie3207g55g8g
- Buttered Toast with Jam - White8% protein per calorie2906g51g8g
- Buttered Toast with Jam - Whole Wheat8% protein per calorie3407g54g11g
- Fruit Crepe8% protein per calorie3006g33g16g
- Waffle Sundae with Caramel6% protein per calorie3105g45g13g
- Crispy Breakfast Potatoes6% protein per calorie3105g42g13g
- Happy Face Pancake with Buttermilk Pancake6% protein per calorie3105g33g18g
- Happy Face Pancake with Chocolate Pancake6% protein per calorie3105g34g18g
- French Fries6% protein per calorie3205g42g15g
- Jr. Cupcake Pancake5% protein per calorie3104g53g9g
- Ice Cream Sundae5% protein per calorie3204g37g18g
Hash Brown4% protein per calorie2202g20g14g
Hash Browns4% protein per calorie2202g20g14g- Quick 2-Egg Breakfast4% protein per calorie2202g20g14g
- 55+ Rise 'N Shine4% protein per calorie2202g20g14g
- Fresh Fruit Bowl4% protein per calorie1101g28g0g
Scan the IHOP menu in healmeal.
Point at the menu live and healmeal ranks the dishes that fit your remaining macros.
