88 of 230 food orders · Updated
IHOP orders under 500 calories
88 IHOP orders come in under 500 calories. Here they are, most protein first.
IHOP under 500 calories
Every IHOP order at or under 500 calories, most protein first.
| Item | Section | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| T-Bone Steak (12 oz) | — | 390 | 54 g | 0 g | 19 g |
| T-Bone Steak (10 oz) | — | 290 | 49 g | 0 g | 11 g |
| Roasted Turkey Breast | — | 410 | 44 g | 31 g | 13 g |
| Sirloin Steak Tips | — | 480 | 41 g | 19 g | 27 g |
| Salmon | — | 250 | 35 g | 2 g | 12 g |
| Pot Roast | — | 360 | 35 g | 11 g | 20 g |
| 55+ Grilled Chicken Dinner | — | 160 | 34 g | 1 g | 3 g |
| 55+ Roasted Turkey Dinner | — | 340 | 30 g | 31 g | 11 g |
| Omelette | — | 400 | 28 g | 8 g | 28 g |
| Plant-Based Power Sausage Combo | — | 400 | 26 g | 37 g | 18 g |
| (3) Crispy Chicken Strips with BBQ Sauce | — | 440 | 26 g | 47 g | 16 g |
| (3) Crispy Chicken Strips (no sauce) | — | 340 | 25 g | 25 g | 16 g |
| 55+ Crispy Chicken Strips Dinner | — | 340 | 25 g | 25 g | 16 g |
| (3) Crispy Chicken Strips with Buffalo Sauce | — | 350 | 25 g | 26 g | 17 g |
| Build Your Own Omelette (3-egg, plain) | — | 350 | 22 g | 6 g | 27 g |
| Ham (4) | Sides | 120 | 20 g | 5 g | 3 g |
| Slice of Ham | Sides | 120 | 20 g | 5 g | 3 g |
| 3 Hardboiled Eggs | Sides | 230 | 19 g | 2 g | 16 g |
| Egg White Omelette | — | 100 | 18 g | 0 g | 3 g |
| Scrapple | Sides | 290 | 18 g | 16 g | 18 g |
| (2) Protein Power Pancakes | — | 360 | 18 g | 35 g | 17 g |
| 3 Scrambled Egg Whites | Sides | 100 | 17 g | 1 g | 3 g |
| Turkey Sausage Link (4) | Sides | 190 | 17 g | 0 g | 13 g |
| Silver 5 | — | 420 | 17 g | 35 g | 24 g |
| Bacon Mac & Cheese | Sides | 430 | 17 g | 32 g | 26 g |
| Jr. Chicken Strips Dinner with Applesauce | — | 440 | 17 g | 31 g | 27 g |
| (4) Slices of Spam | Sides | 340 | 16 g | 3 g | 29 g |
| 55+ BLT | Sandwiches & Wraps | 390 | 14 g | 27 g | 25 g |
| Loaded Mashed Potatoes | Sides | 400 | 14 g | 31 g | 26 g |
| 2 Hardboiled Eggs | Sides | 160 | 13 g | 1 g | 11 g |
| Plant-Based Sausage | Sides | 240 | 13 g | 11 g | 16 g |
| (3) Original Buttermilk Pancakes | — | 450 | 13 g | 59 g | 18 g |
| 55+ Buttermilk Pancakes | — | 450 | 13 g | 59 g | 18 g |
| (3) Double Blueberry Pancakes | — | 490 | 13 g | 83 g | 12 g |
| Bacon (4) | Sides | 200 | 12 g | 1 g | 17 g |
| 2 Scrambled Egg Whites | Sides | 60 | 11 g | 0 g | 2 g |
| Macaroni & Cheese | — | 360 | 11 g | 58 g | 9 g |
| 55+ French Toast | — | 490 | 11 g | 54 g | 25 g |
| Ham (2) | Sides | 60 | 10 g | 2 g | 2 g |
| Turkey Bacon (4) | Sides | 120 | 10 g | 1 g | 9 g |
| Whole Wheat Bread | Donuts & Bakery | 200 | 10 g | 34 g | 3 g |
| Buttered Toast with Jam - Whole Wheat | Sides | 340 | 10 g | 52 g | 11 g |
| Pancake Sundae | Desserts | 410 | 10 g | 61 g | 14 g |
| Pork Sausage Link (4) | Sides | 420 | 10 g | 1 g | 42 g |
| (2) Original Buttermilk Pancakes | Sides | 320 | 9 g | 39 g | 15 g |
| 2 x 2 x 2 | — | 320 | 9 g | 39 g | 15 g |
| 55+ 2 x 2 x 2 | — | 320 | 9 g | 39 g | 15 g |
| Rooty Tooty Combo with Glazed Strawberries | — | 320 | 9 g | 53 g | 9 g |
| Rooty Tooty Combo with Blueberry Compote | — | 330 | 9 g | 54 g | 9 g |
| Rooty Tooty Combo with Wildberry Compote | — | 350 | 9 g | 59 g | 9 g |
| Rooty Tooty Combo with Cinnamon Apples | — | 460 | 9 g | 86 g | 9 g |
| Turkey Sausage Link (2) | Sides | 90 | 8 g | 0 g | 7 g |
| (2) Slices of Spam | Sides | 170 | 8 g | 2 g | 14 g |
| Flour Tortilla | Sides | 290 | 8 g | 48 g | 8 g |
| Original Buttermilk Pancakes (Short Stack — 2)Lighter pick | — | 300 | 8 g | 56 g | 5 g |
| Wheatberry Bread | Donuts & Bakery | 210 | 7 g | 40 g | 3 g |
| Buttered Toast with Jam - Rye Bread | Sides | 320 | 7 g | 55 g | 8 g |
| Buttered Toast with Jam - Wheatberry | Sides | 350 | 7 g | 58 g | 11 g |
| Build Your Waffle Combo - Gluten-Friendly | — | 430 | 7 g | 58 g | 19 g |
| Gluten-Friendly Belgian Waffle | — | 430 | 7 g | 58 g | 19 g |
| Hardboiled Egg | Sides | 80 | 6 g | 0 g | 5 g |
| Bacon (2) | Sides | 100 | 6 g | 0 g | 8 g |
| Multigrain Bread | Donuts & Bakery | 160 | 6 g | 26 g | 4 g |
| Rye Bread | Donuts & Bakery | 200 | 6 g | 36 g | 3 g |
| Buttered Toast with Jam - Multigrain | Sides | 210 | 6 g | 35 g | 6 g |
| Oatmeal | Sides | 210 | 6 g | 41 g | 4 g |
| Grilled Buttermilk Biscuit | Sides | 450 | 6 g | 50 g | 25 g |
| Turkey Bacon (2) | Sides | 60 | 5 g | 0 g | 5 g |
| Buttered English Muffin | Sides | 180 | 5 g | 28 g | 5 g |
| Red Skin Mashed Potatoes | Sides | 240 | 5 g | 30 g | 13 g |
| Rice & Barley Medley | Sides | 240 | 5 g | 49 g | 2 g |
| Buttered Toast with Jam - White | Sides | 250 | 5 g | 43 g | 7 g |
| Crispy Breakfast Potatoes | Sides | 280 | 5 g | 37 g | 13 g |
| French Fries | Sides | 320 | 5 g | 42 g | 15 g |
| Seasoned Fries | Sides | 320 | 5 g | 42 g | 15 g |
| Sourdough | Donuts & Bakery | 110 | 4 g | 21 g | 1 g |
| White Bread | Donuts & Bakery | 130 | 4 g | 25 g | 2 g |
| Buttered Toast with Jam - Sourdough | Sides | 170 | 4 g | 30 g | 5 g |
| Broccoli with Garlic Butter | Sides | 90 | 3 g | 5 g | 7 g |
| Grits | — | 120 | 3 g | 27 g | 0 g |
| Garlic Bread | Donuts & Bakery | 150 | 3 g | 15 g | 8 g |
| Hash Browns (side) | — | 240 | 3 g | 32 g | 12 g |
| Yellow & Green Beans with Garlic Butter | Sides | 100 | 2 g | 9 g | 7 g |
| Corn Tortilla | Sides | 110 | 2 g | 23 g | 2 g |
| 55+ Rise 'N Shine | — | 220 | 2 g | 20 g | 14 g |
| Quick 2-Egg Breakfast | — | 220 | 2 g | 20 g | 14 g |
| Hash Brown | Sides | 220 | 2 g | 20 g | 14 g |
| Fresh Fruit | Sides | 60 | 0 g | 14 g | 0 g |
The full IHOP menu with calories · Under 500 calories at every chain
The same figures, matched to the calories left in a day.
Cindar keeps a running daily calorie budget from logged meals and from activity read through Apple Health or Health Connect, then shows which nearby restaurants and orders still fit — IHOP included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.
About this data
Most figures on this page (348 of 358 items) are the values recorded for IHOP in the 2022 edition of MenuStat, a public archive of chain-restaurant nutrition disclosures, and may have been revised by the restaurant since; the remaining 10 come from the chain's current published nutrition information, as compiled in the Cindar restaurant database.
Data version 2026.05.1+ms2022-r5+official-1627oyq+c1+s3, retrieved October 23, 2026. Recipes, portion sizes and regional menus change; the restaurant's own current publication controls where the two differ. Figures are provided for general information and are not medical or dietary advice.
IHOP and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by IHOP; the name appears here only to identify the restaurant these figures describe.
Corrections and removal requests: support@hestia.fit.