Highest-Protein Meals at IHOP: Full Ranking (2026)

The highest-protein item at IHOP is Chicken & Spinach Salad w/ Grilled Chicken, with 69 g of protein and 1100 calories. The table below ranks the 30 highest-protein items on the US menu, with calories and protein per 100 calories so you can spot the most protein-efficient choices.

Highest-protein items at IHOP (US menu)

Ranked by grams of protein per item. The last column shows protein per 100 calories, a quick measure of protein efficiency:

#	Item	Protein (g)	Calories	Carbs (g)	Fat (g)	Protein per 100 cal
1	Chicken & Spinach Salad w/ Grilled Chicken	69	1100	43	73	6.3
2	Chicken & Spinach Salad w/ Crispy Chicken	67	1390	79	91	4.8
3	Crispy Chicken Cobb Salad w/ Grilled Chicken	67	1080	12	85	6.2
4	Chicken & 3 Cheese Quesadilla	63	930	57	50	6.8
5	Spicy Poblano Omelette	61	1070	27	81	5.7
6	Crispy Chicken Cobb Salad w/ Fried Chicken	58	1260	39	97	4.6
7	2 6 oz Pork Chops	55	450	1	24	12.2
8	Chorizo & Eggs	55	1350	92	85	4.1
9	Grilled Chicken Caesar Salad	49	790	27	56	6.2
10	Cheeseburger Slider Trio	49	1060	72	65	4.6
11	South of the Border Burrito	46	1280	112	73	3.6
12	Eggs Benedict	42	910	63	55	4.6
13	2 Sirloin Steaks	41	340	0	20	12.1
14	Monster Mozza Sticks	39	770	68	38	5.1
15	Weekday Breakfast Special 2 Egg Cheese Omelette w/ 2 Buttermilk Pancakes	36	750	43	48	4.8
16	Grilled Chicken & Veggie Salad	36	670	43	41	5.4
17	2 4 oz Pork Chops	35	310	0	19	11.3
18	Breakfast Sampler	34	920	69	56	3.7
19	Country Fried Steak w/ Sausage Gravy	31	940	53	67	3.3
20	Jr Cheeseburger Sliders w/ Motts Applesauce	29	680	54	39	4.3
21	Country Fried Steak w/ Country Gravy	28	840	48	60	3.3
22	Additional Burger Patty	27	360	0	28	7.5
23	3 Scrambled Eggs, for Big 3 Egg Breakfast	23	330	3	26	7.0
24	Scrapple	22	220	8	11	10.0
25	Slice of Ham	21	120	3	3	17.5
26	3 Fried Eggs	20	250	2	18	8.0
27	Jr Chicken & Waffles	20	550	53	29	3.6
28	3 Hard or Soft Boiled Eggs	19	230	2	16	8.3
29	2 Canadian Style Bacon, for Big 3 Egg Breakfast	19	120	1	5	15.8
30	Silver 5	19	460	40	25	4.1

Track restaurant meals with Nutrola

Restaurant portions are easy to underestimate, and the calories add up fast. Nutrola is an AI calorie tracker built on a 1.8M+ RD-verified food and restaurant database, so you can check a menu item before you order. Log a meal by photo or by voice and you will see how it fits into your day.

Source and method

These figures come from Nutrola's 1.8M+ RD-verified food and restaurant database and reflect the US menu of IHOP, so portion sizes and recipes can differ in other countries. Values are per item as served and are indicative, since menus and recipes change over time.

Frequently asked questions

What has the most protein at IHOP?

Chicken & Spinach Salad w/ Grilled Chicken leads with 69 g of protein (1100 calories) on the US menu.

What is the most protein-efficient item at IHOP?

Slice of Ham gives about 17.5 g of protein per 100 calories, one of the best ratios on the menu.

How can I get more protein at IHOP?

Choose grilled over fried, add a plain protein, and skip high-calorie sauces and sides. The ranking above shows the highest-protein items to build around.

Summary

For protein at IHOP, Chicken & Spinach Salad w/ Grilled Chicken tops the list at 69 g. Log your meal in Nutrola to track protein and calories together.