IHOP Seed Oil Report Card
Based on our menu research, IHOP cooks with: soybean oil. Across the 223 menu items we analyzed, it averages 8.3g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does IHOP fry in? The full answer
Compare IHOP with: Cracker Barrel · Denny's · Waffle House
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Safest Orders at IHOP
Learn this once: a salad with grilled protein and the dressing left off is nearly always the lowest seed oil order anywhere. So the list below sticks to real meals, salads included, never just a water.
| Item | PUFA |
|---|---|
| Grilled Chicken Dinner | 0.7g |
| T-Bone Steak Dinner | 0.7g |
| Belgian Waffle | 1.9g |
| Bert's Chili | 3.0g |
| Silver 5 | 3.4g |
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Build my orderWhat to Avoid at IHOP
| Item | PUFA |
|---|---|
| Fishermans Platter | 39.0g |
| Crispy Fish and Fries | 37.8g |
| Chicken Biscuit Sandwich | 37.4g |
| Colorado Omelette | 35.2g |
| Crispy Shrimp and Fries | 34.8g |
Around the world: IHOP
Colorado Omelette has 5.0g of PUFA in Canada but 35.2g in the US. Same chain. Why not here?
We have IHOP in 3 countries. Here is what it cooks with in each one, and how the same menu items compare.
| Country | Cooks with | French Fries | Onion Rings | Belgian Waffle | Colorado Omelette | Bacon Temptation Omelette | Breakfast Sampler |
|---|---|---|---|---|---|---|---|
| U.S. (this page) | soybean oil | 8.8g | 15.4g | 1.9g | 35.2g | 28.8g | 24.8g |
| Canada | canola oil | 10.0g | 10.0g | 4.0g | 5.0g | 5.0g | n/a |
| United Arab Emirates | Not disclosed | n/a | 10.0g | 5.0g | n/a | n/a | 15.0g |
Items are matched by name, so portions and recipes can differ between countries. Values are estimated grams of seed-oil PUFA per item. Oil notes are as each country's chain discloses them.
Every IHOP item, ranked
All 223 items we have for IHOP, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Grits | 0.0g |
| Cold Brew Coffee | 0.0g |
| Fountain Drink | 0.0g |
| Orange Juice (Jr.) | 0.0g |
| Seasonal Fresh Fruit | 0.0g |
| Decaf Coffee | 0.0g |
| Lemonade Iced Tea (30 oz) | 0.0g |
| Raspberry Iced Tea (16 oz) | 0.0g |
| Blue Raspberry Lemonade (30 oz) | 0.0g |
| Unsweetened Iced Tea (16 oz) | 0.0g |
| Strawberry Lemonade Splasher (16 oz) | 0.0g |
| Vanilla Iced Coffee (16 oz) | 0.0g |
| Sweet Tea (16 oz) | 0.0g |
| Blue Raspberry Lemonade Splasher (30 oz) | 0.0g |
| Lemonade Iced Tea (16 oz) | 0.0g |
| Blue Raspberry Lemonade (16 oz) | 0.0g |
| Strawberry Lemonade (30 oz) | 0.0g |
| Lemonade (30 oz) | 0.0g |
| Strawberry Lemonade Splasher (30 oz) | 0.0g |
| Orange Juice (16 oz) | 0.0g |
| Apple Juice (Jr.) | 0.0g |
| Sweet Tea (30 oz) | 0.0g |
| Blue Raspberry Lemonade Splasher (16 oz) | 0.0g |
| Apple Juice (16 oz) | 0.0g |
| Unsweetened Iced Tea (30 oz) | 0.0g |
| Raspberry Iced Tea (30 oz) | 0.0g |
| Strawberry Lemonade (16 oz) | 0.0g |
| Lemonade (16 oz) | 0.0g |
| Old-Fashioned Syrup | 0.0g |
| Blueberry Syrup | 0.0g |
| Butter Pecan Syrup | 0.0g |
| Strawberry Syrup | 0.0g |
| Coffee | 0.0g |
| Hot Tea | 0.0g |
| Chocolate Milk | 0.1g |
| Chocolate Iced Coffee (16 oz) | 0.1g |
| Vanilla Iced Coffee (30 oz) | 0.1g |
| Chocolate Iced Coffee (30 oz) | 0.1g |
| Milk (Regular) | 0.1g |
| Chocolate Milk (16 oz) | 0.2g |
| Dulce de Leche Iced Coffee (30 oz) | 0.2g |
| Dulce de Leche Iced Coffee (16 oz) | 0.2g |
| Milk (Large) | 0.2g |
| Hot Chocolate | 0.3g |
| Buttered English Muffin | 0.4g |
| Hot Chocolate (Large) | 0.5g |
| Vanilla Cola Float | 0.5g |
| Kraft Mac & Cheese | 0.5g |
| French Toast Hot Chocolate | 0.6g |
| Grilled Chicken Dinner | 0.7g |
| T-Bone Steak Dinner | 0.7g |
| Slice of Ham | 0.8g |
| Jr. Waffle | 0.9g |
| Turkey Bacon Strips (2pc) | 0.9g |
| Happy Face Pancake (Buttermilk Chocolate Chip) | 0.9g |
| Avocado | 0.9g |
| Tomato Basil Soup | 1.0g |
| French Vanilla Cold Foam Cold Brew | 1.0g |
| Happy Face Pancake (Chocolate Chocolate Chip) | 1.0g |
| Jr. Cupcake Pancake | 1.0g |
| Buttered Toast (White) | 1.3g |
| Chocolate Milkshake | 1.6g |
| Vanilla Milkshake | 1.6g |
| Strawberry Milkshake | 1.6g |
| Cupcake Milkshake | 1.8g |
| Buttered Toast (Wheat) | 1.8g |
| Turkey Bacon Strips (4pc) | 1.8g |
| Belgian Waffle | 1.9g |
| Sausage Patty | 2.0g |
| New York Cheesecake Milkshake | 2.0g |
| Cinn-A-Stack Milkshake | 2.1g |
| Pumpkin Spice Milkshake | 2.2g |
| Bacon (2 Strips) | 2.3g |
| OREO Milkshake | 2.8g |
| Jr. Protein Pancake | 2.8g |
| New York Cheesecake Pancakes (Short Stack) | 3.0g |
| Avocado Toast | 3.0g |
| Bert's Chili | 3.0g |
| Jr. Egg Breakfast | 3.0g |
| Jr. Grilled Cheese | 3.0g |
| Jr. Bacon & Egg | 3.0g |
| Peanut Butter Cup Milkshake | 3.0g |
| Silver 5 | 3.4g |
| Rooty Tooty Fresh N Fruity Blueberry Pancakes | 4.0g |
| Rooty Tooty Fresh N Fruity Strawberry Pancakes | 4.0g |
| Classic Sweet Cream Waffle | 4.0g |
| Pecan Waffle | 4.0g |
| Chocolate Chip Waffle | 4.0g |
| Blueberry Waffle | 4.0g |
| Strawberry Shortcake Waffle | 4.0g |
| Birthday Cake Waffle | 4.0g |
| Bacon Biscuit | 4.0g |
| City Ham Biscuit | 4.0g |
| Grilled Cheese | 4.0g |
| Chopped Chicken Salad | 4.0g |
| Grilled Chicken Cobb Salad | 4.0g |
| Peach Pie | 4.0g |
| Apple Pie | 4.0g |
| Chocolate Pie | 4.0g |
| Strawberry Cheesecake Waffle | 4.1g |
| Cupcake Pancakes | 4.2g |
| 4pc Bacon | 4.4g |
| Sausage Links (2pc) | 4.5g |
| New York Cheesecake | 5.0g |
| Peanut Butter Chip Waffle | 5.0g |
| T-Bone Steak and Eggs | 5.0g |
| Sirloin Steak Tips and Eggs | 5.0g |
| Sausage Biscuit | 5.0g |
| Grilled Chicken Biscuit | 5.0g |
| Bacon Egg & Cheese Breakfast Sandwich | 5.0g |
| Ham Egg & Cheese Breakfast Sandwich | 5.0g |
| Ham & Cheese Melt | 5.0g |
| Pecan Pie | 5.0g |
| Classic Eggs Benedict | 5.2g |
| Chocolate Chocolate Chip Pancakes | 5.3g |
| Cinn-A-Stack Pancakes | 5.8g |
| Spicy Poblano Eggs Benedict | 5.8g |
| Original Buttermilk Pancakes (Short Stack) | 5.9g |
| Pumpkin Spice Pancake Tacos | 5.9g |
| Sausage Egg & Cheese Biscuit | 6.0g |
| Sausage Egg & Cheese Breakfast Sandwich | 6.0g |
| Angus Burger | 6.0g |
| Atlantic Salmon | 6.0g |
| French Toast Sticks | 6.1g |
| 2 Eggs (any style) | 6.6g |
| Jr. Chicken Strips | 6.6g |
| Strawberry Vanilla Stuffed French Toast | 6.7g |
| Blueberry Vanilla Stuffed French Toast | 6.8g |
| Split Decision Breakfast | 7.0g |
| Bacon Cheeseburger | 7.0g |
| Mushroom Melt Burger | 7.0g |
| Texas Patty Melt | 7.0g |
| Texas Sausage Melt | 7.0g |
| Texas Bacon Egg & Cheese Melt | 7.0g |
| Pumpkin Spice Pancakes | 7.2g |
| Cinnamon Bun Crepe | 7.4g |
| Mexican Tres Leches Pancakes | 7.5g |
| Buttermilk Chocolate Chip Pancakes | 7.9g |
| All-Star Special | 8.0g |
| Smothered & Covered Breakfast | 8.0g |
| Hashbrown Bowl - Ham & Cheese | 8.0g |
| Texas Cheesesteak Melt | 8.0g |
| Crispy Breakfast Potatoes | 8.1g |
| Hash Browns | 8.6g |
| Sausage Links (4pc) | 8.8g |
| French Fries | 8.8g |
| French Toast (2pc) | 9.0g |
| Original Buttermilk Pancakes (Full Stack) | 9.0g |
| Hashbrown Bowl - Cheesesteak | 9.0g |
| Hashbrown Bowl - Bacon Egg & Cheese | 9.0g |
| Hashbrown Bowl - Sausage | 9.0g |
| New York Cheesecake Pancakes (Full Stack) | 9.1g |
| Buttermilk Ranch Dressing | 9.2g |
| Smoked Sausage Links | 9.5g |
| 55+ Thick 'N Fluffy French Toast | 9.7g |
| Build Your Own Omelette | 9.8g |
| Protein Power Pancakes | 9.9g |
| Hashbrown Bowl - Chicken Melt | 10.0g |
| Texas Chicken Melt | 10.0g |
| Mozzarella Sticks | 10.1g |
| Double Blueberry Pancakes | 10.2g |
| Strawberry Banana Pancakes | 10.2g |
| Philly Cheese Steak Stacker | 10.4g |
| Thick N Fluffy Strawberry Banana French Toast | 11.4g |
| IHOP Sauce | 11.5g |
| Bacon Avocado Eggs Benedict | 11.8g |
| Thick 'N Fluffy Classic French Toast | 11.9g |
| Sirloin Steak Tips | 11.9g |
| Country Fried Steak and Eggs | 12.0g |
| Classic Chicken Sandwich | 12.0g |
| Cinn-A-Dippers | 12.7g |
| Jr. Cheeseburger | 12.7g |
| OREO Cheesecake Pancakes | 12.8g |
| Chicken Tenders Dinner | 13.0g |
| Crispy Shrimp | 13.2g |
| Chicken Florentine Crepe | 13.9g |
| Chicken & Waffles | 14.0g |
| Buttermilk Biscuit & Gravy (Sausage Gravy) | 14.0g |
| Breakfast Faves Combo | 14.1g |
| Fresh Berry Crepe | 14.4g |
| Ham & Cheese Omelette | 14.7g |
| Stuffed French Toast (Original) | 15.0g |
| Onion Rings | 15.4g |
| Chicken Quesadilla | 16.0g |
| Veggie Egg White Omelette | 16.2g |
| Classic Steakburger | 16.3g |
| Buttermilk Biscuit & Gravy (Country Gravy) | 16.5g |
| Honey Mustard | 16.6g |
| Buttermilk Biscuit | 17.0g |
| Chicken Fajita Omelette | 18.0g |
| Chicken and Pancakes | 18.3g |
| BLT Sandwich | 18.3g |
| Classic Steakburger with Bacon | 18.4g |
| Country Fried Steak | 18.8g |
| House Scramble | 19.4g |
| Quick 2-Egg Breakfast | 19.8g |
| Avocado Bacon & Cheese Omelette | 20.0g |
| Ultimate Steakburger | 20.0g |
| Cowboy BBQ Steakburger | 20.1g |
| Big Brunch Steakburger | 22.0g |
| Crepe Combo | 22.5g |
| Double BLT | 22.7g |
| Spicy Poblano Omelette | 22.9g |
| Spinach and Mushroom Omelette | 24.0g |
| Big Steak Omelette | 24.5g |
| Buttermilk Crispy Chicken Strips and Fries | 24.6g |
| Breakfast Sampler | 24.8g |
| Breakfast Biscuit Sandwich | 28.2g |
| 55+ Crispy Shrimp | 28.5g |
| Bacon Temptation Omelette | 28.8g |
| Big Breakfast Burrito | 28.8g |
| Bacon Avocado Ranch Steakburger | 29.0g |
| Smokehouse Combo | 29.1g |
| Thick N Fluffy French Toast Combo | 29.5g |
| Jalapeno Kick Steakburger | 31.6g |
| Breakfast Crepes | 31.9g |
| Cali Roasted Turkey Melt | 32.0g |
| 55+ Crispy Fish | 32.7g |
| Crispy Shrimp and Fries | 34.8g |
| Colorado Omelette | 35.2g |
| Chicken Biscuit Sandwich | 37.4g |
| Crispy Fish and Fries | 37.8g |
| Fishermans Platter | 39.0g |
Fry Oil History at IHOP
Cooking in trans fat free frying oil since October 2007.
IHOP said on October 1, 2007 that it would have artificial trans fat out of the frying oil at all 1,319 restaurants by the end of that year. It had been testing replacement oils with suppliers since 2006. Source
Every documented oil switch across the industry lives on the Oil History timeline.
Frequently asked
Does IHOP use seed oils?
Based on our menu research, IHOP cooks with: soybean oil. Across the 223 menu items we analyzed, it averages 8.3g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does IHOP cook with?
Our research indicates: Soybean oil (primary griddle and fryer oil per IHOP allergen guide); canola/soy blend used in some batter items; PUFA fraction 0.55 for fried/griddle items, 0.50 blended for batter items. Preparation can vary by location, so treat PUFA numbers as estimates.
Does IHOP use beef tallow?
No. Our research indicates IHOP cooks with soybean oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is IHOP seed oil free?
No. Our research indicates IHOP cooks with soybean oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at IHOP?
T-Bone Steak Dinner is the lowest-PUFA item we analyzed at IHOP, at an estimated 0.7g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at IHOP?
Fishermans Platter is the highest-PUFA item we analyzed at IHOP, at an estimated 39.0g PUFA. Fried items and creamy, mayo-based sauces are usually the heaviest.
What are seed oils?
Seed oils — canola, soybean, sunflower, corn, and similar vegetable oils — are extracted from seeds using high heat and chemical solvents. They are very high in polyunsaturated fats (PUFAs), which are unstable at cooking temperatures and can oxidize easily. Many health-conscious eaters choose to minimize seed oils and prefer foods cooked in beef tallow, butter, coconut oil, or olive oil instead. This page shows estimated PUFA grams per menu item to help you make more informed choices. These are estimates — actual values vary by preparation and location. New to the topic? Start with what seed oils are and the complete list, or read the evidence on why people avoid them.
Compare other chains
Denny's · Waffle House · Cracker Barrel · First Watch · Bob Evans · Perkins Restaurant & Bakery
See where IHOP lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch. Wondering about a specific dish instead? The Is It Seed Oil food guide answers it for 200+ everyday foods, and the distributor oils page covers what independent restaurants fry in.