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IHOP vs Denny's: which is better for your macros?
The top protein play at IHOP is the Chicken Fajita Omelette (75g protein, 911 cal); Denny's answers with the Bourbon Chicken Sizzlin' Skillet (65g, 840 cal). Below, all 29 meals we track at both chains go head-to-head on protein, calories, low-carb and vegetarian options — from each brand's official nutrition data, not AI guesses — with a verdict for cutting, bulking and keto.
The tale of the tape
IHOP vs Denny's, by the numbers
| Head-to-head | IHOP | Denny's |
|---|---|---|
| Highest-protein meal | 75g Chicken Fajita Omelette | 65g Bourbon Chicken Sizzlin' Skillet |
| Leanest meal | 240 cal Grilled Tilapia Fillet | 420 cal Roast Turkey w/ Gravy & Dinner Bread |
| Avg protein per meal | 49g | 45g |
| Avg calories per meal | 828 cal | 797 cal |
| Meals at 425 cal or less | 2 | 1 |
| Low-carb / keto meals | 3 | 3 |
| Vegetarian meals | 3 | 2 |
| Meals tracked | 14 | 15 |
✓ marks the stronger number for that row (more protein, fewer calories, or more options). Computed from the 29 meals we track — not the chains' full menus.
Top 5, ranked by protein
The highest-protein meals, side by side
🥞 IHOP
| # | Meal | Protein | Calories |
|---|---|---|---|
| 1 | Chicken Fajita Omelette 3-egg omelette with grilled chicken, poblano and red bell peppers, roasted onions, and Jack and cheddar cheese blend; served with salsa and sour cream (omelette as listed, sides not included in macros) | 75g | 911 |
| 2 | Bacon Temptation Omelette 3-egg omelette with hickory-smoked bacon, crumbled bacon, and American and Colby cheeses; no hash browns or pancakes (omelette as listed) | 74g | 1111 |
| 3 | Crispy Chicken Cobb Salad w/ Grilled Chicken Romaine and mixed greens topped with grilled chicken breast, crispy bacon, avocado, grape tomatoes, hard-boiled egg, and blue-cheese dressing | 70g | 1130 |
| 4 | Big Steak Omelette 3-egg omelette with sirloin steak strips, sauteed mushrooms, onions, roasted peppers, and Swiss and American cheeses (omelette as listed; pancakes/hash browns ordered separately) | 66g | 1041 |
| 5 | 10 oz T-Bone Steak Combo 10 oz T-bone steak cooked to order with 2 eggs any style and a side; served as the full combo | 62g | 741 |
🍳 Denny's
| # | Meal | Protein | Calories |
|---|---|---|---|
| 1 | Bourbon Chicken Sizzlin' Skillet Grilled bourbon-glazed chicken breast over red-skinned potatoes, fire-roasted peppers and onions, in a cast-iron skillet; served as-is | 65g | 840 |
| 2 | Pot Roast Melt Slow-cooked pot roast with cheddar and Swiss cheese, caramelized onions on grilled sourdough bread; sides not included | 59g | 820 |
| 3 | Crispy Chicken Bacon Ranch Sandwich Crispy fried chicken breast, bacon strips, ranch dressing, cheddar cheese, lettuce, tomato on a brioche bun; sides not included | 58g | 1160 |
| 4 | T-Bone Steak w/ Dinner Bread 13 oz T-bone steak grilled to order, served with dinner bread (choice of sides not included in these macros) | 57g | 680 |
| 5 | BBQ Bacon Chicken Sandwich Grilled chicken breast, bacon strips, BBQ sauce, cheddar cheese, lettuce, tomato on a brioche bun; sides not included | 55g | 760 |
MacroBite scores these against your daily protein & calorie targets and logs them in one tap. Get the app →
The verdict
Which is better for your goal?
Cutting
IHOP takes it. Its leanest high-protein pick, the Grilled Tilapia Fillet, packs 38g of protein into 240 calories — 15.8g per 100 cal, ahead of Denny's best (Sirloin Steak w/ Dinner Bread, 49g for 530 cal, 9.2g per 100 cal). IHOP lists 2 meals at 425 calories or less; Denny's has 1.
Bulking
IHOP wins on raw protein. The Chicken Fajita Omelette tops out at 75g (911 cal), beating Denny's biggest hitter, the Bourbon Chicken Sizzlin' Skillet, at 65g. For repeat trips, IHOP has 12 meals with 30g+ protein vs 12 at Denny's.
Keto
Even on options: both chains have 3 low-carb meals. Head-to-head on the best pick, IHOP's Bacon Temptation Omelette brings 74g protein at 16g carbs, while Denny's T-Bone Steak w/ Dinner Bread brings 57g at 26g carbs.
How we score it: cutting = most protein per calorie (25g protein floor) · bulking = highest absolute protein · keto = low-carb meals (20g carbs or less, or flagged low-carb in the official data). General nutrition info, not medical advice.
Dig deeper: full IHOP menu → · full Denny's menu → · all chains ranked →
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