Lean anchorT-Bone Steak
10 oz; without optional sides
PCF580 mg sodiumAdd a produce side; this steak has no fiber.
Healthy options at IHOP
Garden in the name is not the answer.
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IHOP meals under 650 calories, best protein first
- T-Bone Steak10 oz; without optional sidesPCF0 g fiber580 mg sodium
- Pot Roastwithout optional sidesPCF0 g fiber4,190 mg sodium
- Buffalo Chicken Wingswith ranch; without optional sidesPCF2 g fiber2,380 mg sodium
- Sirloin Steak Tipswithout optional sidesPCF2 g fiber1,450 mg sodium
- Classic BenedictPCF1 g fiber1,600 mg sodium
See all 13
- Chopped Chicken Saladwithout optional sidesPCF10 g fiber740 mg sodium
- Veggie Egg White Omelettewith fresh fruitPCF7 g fiber1,280 mg sodium
- Fresh Berry CrepesPCF5 g fiber950 mg sodium
- Double Blueberry Pancakes4 countPCF6 g fiber1,920 mg sodium
- Original Buttermilk Pancakes3 countPCF3 g fiber1,500 mg sodium
- Smoked Sausagewithout optional sidesPCF2 g fiber1,510 mg sodium
- Belgian WafflePCF2 g fiber760 mg sodium
- Avocado ToastPCF17 g fiber970 mg sodium
Sorted by protein per calorie. Sodium over 1,500 mg in red. Source: IHOP nutrition page, US menu, November 4, 2026. Not affiliated with IHOP.
Questions
What are healthy IHOP options for breakfast?
The Veggie Egg White Omelette offers 21 g protein and 7 g fiber. Watch the sodium.
Is the IHOP Garden Omelette a light choice?
It has 780 calories before optional sides. The Veggie Egg White Omelette has fewer calories and more fiber.
Are IHOP Protein Power Pancakes a healthy option?
They add protein, but also have 1,670 mg sodium. Consider the stack and its toppings as part of the full order.
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Breakfast pickVeggie Egg White Omelette
with fresh fruit
PCF1,280 mg sodiumFruit is included. The sodium still needs a look.