How much protein is in 3 pancakes IHOP?

December 2, 2025 •

4 min read

According to IHOP's official nutritional information, a short stack of three Original Buttermilk Pancakes contains 13 grams of protein. This carbohydrate-heavy breakfast is a popular menu item, but the protein content is relatively modest, especially when compared to other high-protein breakfast choices.

Quick Summary

A standard three-pancake serving at IHOP contains 13 grams of protein, a figure that is significantly lower than their higher-protein specialty options. Understand the nutritional profile of the original stack and explore alternatives to increase your protein intake at the restaurant.

Key Points

Protein Content: Three IHOP Original Buttermilk Pancakes contain 13 grams of protein, a relatively low amount for a full meal.
High-Protein Alternative: The Protein Power Pancakes at IHOP offer a more substantial 37 grams of protein in a four-pancake serving.
Carb-Heavy Meal: The classic buttermilk pancake stack is primarily carbohydrate-based, and the protein content is not enough for sustained energy alone.
How to Add Protein: You can increase your protein intake by adding sides like eggs, bacon, or sausage, or by choosing an omelette.
Better Balance: Pairing your pancakes with an additional protein source, such as eggs or meat, creates a more balanced meal that promotes greater satiety.
Check the Ingredients: IHOP's protein pancakes are made with whole grains like oats, barley, and flax, contributing to their higher protein and fiber content.
Topping Considerations: The 13g protein count for the original pancakes does not include syrup or extra butter, which add sugar and fat but not significant protein.

IHOP's Original Buttermilk Pancakes: The Nutritional Breakdown

When ordering the classic short stack of three Original Buttermilk Pancakes from IHOP, many diners are curious about the nutritional content. While delicious, the primary component of this meal is carbohydrates, not protein. The official nutritional data confirms that a three-pancake serving contains just 13 grams of protein. It's also important to note that this figure does not account for the additional protein-light toppings like butter and syrup, which mainly contribute to sugar and fat content.

For a balanced meal, nutrition experts often recommend pairing carbohydrate-rich foods with a significant source of protein to help with satiety and energy levels. Therefore, a plain pancake stack alone may not be the most satiating or nutrient-dense breakfast choice. The 13 grams of protein in the Original Buttermilk Pancakes is equivalent to just over two standard large eggs, highlighting its lower protein density.

IHOP's Protein Power Pancakes: A High-Protein Alternative

Recognizing the demand for more nutritious options, IHOP offers a specialty line of high-protein pancakes. Their Protein Power Pancakes are specifically designed to be a more protein-rich alternative to the standard buttermilk stack. This option is made with whole grain rolled oats, barley, rye, chia, and flax.

Original Buttermilk Short Stack (3 Pancakes): 13g of protein.
Protein Power Pancakes (4 Pancakes): 37g of protein.

It is important to remember that this high-protein option contains more pancakes per serving, so the total protein intake is higher by default, in addition to the protein-rich ingredients used in the batter itself.

How to Increase Your Protein Intake at IHOP

To boost the protein in your meal at IHOP, consider adding protein-rich sides or selecting a different menu item. The following list offers some effective strategies:

Order eggs: A side of eggs (scrambled, fried, or poached) is an easy way to increase your protein count. Two large eggs can add around 12 grams of protein to your meal.
Add meat: Choosing a meat side like bacon, sausage links, or ham can significantly increase your protein intake.
Choose a combo: Selecting a combo like the 2x2x2 offers two buttermilk pancakes paired with eggs and a meat side, providing a more balanced macronutrient profile.
Opt for an omelette: IHOP offers a variety of omelettes, which are excellent protein sources due to their egg and cheese base, and they can be customized with meat and veggie fillings.
Request peanut butter: Some locations may offer peanut butter as a side, which can be drizzled over your pancakes for a protein and healthy fat boost.

Comparison Table: Original vs. Protein Power Pancakes


Feature	Original Buttermilk Pancakes (3)	Protein Power Pancakes (4)
Protein	13g	37g
Serving Size	3 pancakes	4 pancakes
Calories	460 calories	660 calories
Key Ingredients	Buttermilk, flour, eggs	Whole grain oats, barley, rye, chia, flax
Flavor Profile	Classic, fluffy buttermilk	Nutty, wholesome grain blend

Making a Smarter Choice for Your Health Goals

While the 13 grams of protein in the standard IHOP short stack is not insignificant, it's not enough to power most individuals through a busy morning without a blood sugar crash. For those focused on a high-protein diet for muscle building, weight management, or sustained energy, upgrading to the Protein Power Pancakes or supplementing with additional protein sources is highly recommended.

For a truly balanced meal, the best strategy is to pair any pancakes with a protein-rich side. This ensures a more balanced energy release, helping you feel fuller for longer and avoiding the sugar spike associated with a carbohydrate-heavy meal.

Conclusion

A short stack of three Original Buttermilk Pancakes at IHOP contains 13 grams of protein. While this is a modest amount, it is significantly outpaced by the restaurant's healthier options, like the Protein Power Pancakes, which deliver 37 grams of protein in a four-pancake serving. Diners looking to optimize their protein intake should consider adding side dishes like eggs or meat, or opt for one of IHOP's specialty protein-focused meals. A thoughtful approach to your order can turn a classic breakfast into a more nutritionally balanced meal to help you meet your health and fitness goals.

Recommended Resource

For more detailed nutritional information and healthy eating advice when dining out, consult authoritative sources like Verywell Fit.

Key Takeaways

Original Stack Protein: A standard order of three Original Buttermilk Pancakes from IHOP provides 13 grams of protein.
Protein Power Upgrade: For a much higher protein content, choose the Protein Power Pancakes, which provide 37 grams of protein in a four-pancake serving.
Macro Imbalance: The original pancake stack is high in carbohydrates and lower in protein, which may not be ideal for sustained energy.
Boost with Sides: To increase protein, add sides like eggs, sausage, bacon, or an omelette to your meal.
Better Satiety: Combining pancakes with a separate protein source improves satiety and creates a more balanced nutritional profile.

Frequently Asked Questions

A short stack of three IHOP Original Buttermilk Pancakes contains 13 grams of protein.

No, 13 grams is a modest amount of protein for an entire meal. For comparison, a large egg contains about 6 grams of protein, so the stack is comparable to just over two eggs.

The highest-protein pancake option at IHOP is the Protein Power Pancakes, which contain 37 grams of protein in a four-pancake serving.

You can increase the protein by adding a side of eggs, bacon, sausage, or by ordering a combo meal that includes protein-rich items.

The Protein Power Pancakes are higher in protein and fiber due to ingredients like whole grain oats, chia, and flax. This can lead to better satiety and a more balanced macronutrient profile than the carb-heavy original pancakes.

The protein in IHOP's specialty pancakes comes from a blend of whole grain rolled oats, barley, rye, chia seeds, and flax seeds.

Standard toppings like butter and syrup do not add a significant amount of protein. They primarily contribute sugar and fat to the meal.