IHOP Seed Oil Report Card
Based on our menu research, IHOP cooks with: 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. Across the 145 menu items we analyzed, it averages 10.1g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
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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 |
|---|---|
| Grits | 0.0g |
| T-Bone Steak Dinner | 0.7g |
| Grilled Chicken Dinner | 0.7g |
| Jr. Waffle | 0.9g |
| Tomato Basil Soup | 1.0g |
What to Avoid at IHOP
| Item | PUFA |
|---|---|
| Fishermans Platter | 39.0g |
| Crispy Fish and Fries | 37.8g |
| Colorado Omelette | 35.2g |
| Crispy Shrimp and Fries | 34.8g |
| Cali Roasted Turkey Melt | 32.0g |
Every IHOP item, ranked
All 145 items we have for IHOP, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Grits | 0.0g |
| Fountain Drink | 0.0g |
| Cold Brew Coffee | 0.0g |
| Chocolate Milk | 0.1g |
| Milk | 0.1g |
| Hot Chocolate | 0.3g |
| T-Bone Steak Dinner | 0.7g |
| Grilled Chicken Dinner | 0.7g |
| Jr. Waffle | 0.9g |
| French Vanilla Cold Foam Cold Brew | 1.0g |
| Tomato Basil Soup | 1.0g |
| Buttered Toast (White) | 1.3g |
| Chocolate Milkshake | 1.6g |
| Strawberry Milkshake | 1.6g |
| Vanilla Milkshake | 1.6g |
| Cupcake Milkshake | 1.8g |
| Buttered Toast (Wheat) | 1.8g |
| Belgian Waffle | 1.9g |
| New York Cheesecake Milkshake | 2.0g |
| Sausage Patty | 2.0g |
| Cinn-A-Stack Milkshake | 2.1g |
| Bacon (2 Strips) | 2.3g |
| OREO Milkshake | 2.8g |
| Bert's Chili | 3.0g |
| Jr. Bacon & Egg | 3.0g |
| Jr. Egg Breakfast | 3.0g |
| Jr. Grilled Cheese | 3.0g |
| New York Cheesecake Pancakes (Short Stack) | 3.0g |
| Peanut Butter Cup Milkshake | 3.0g |
| Avocado Toast | 3.0g |
| Chocolate Pie | 4.0g |
| Peach Pie | 4.0g |
| Apple Pie | 4.0g |
| Chopped Chicken Salad | 4.0g |
| Rooty Tooty Fresh N Fruity Strawberry Pancakes | 4.0g |
| Bacon Biscuit | 4.0g |
| Rooty Tooty Fresh N Fruity Blueberry Pancakes | 4.0g |
| Grilled Chicken Cobb Salad | 4.0g |
| Strawberry Shortcake Waffle | 4.0g |
| Chocolate Chip Waffle | 4.0g |
| Birthday Cake Waffle | 4.0g |
| Grilled Cheese | 4.0g |
| City Ham Biscuit | 4.0g |
| Classic Sweet Cream Waffle | 4.0g |
| Pecan Waffle | 4.0g |
| Blueberry Waffle | 4.0g |
| Cupcake Pancakes | 4.2g |
| 4pc Bacon | 4.4g |
| New York Cheesecake | 5.0g |
| T-Bone Steak and Eggs | 5.0g |
| Sirloin Steak Tips and Eggs | 5.0g |
| Grilled Chicken Biscuit | 5.0g |
| Ham & Cheese Melt | 5.0g |
| Ham Egg & Cheese Breakfast Sandwich | 5.0g |
| Pecan Pie | 5.0g |
| Peanut Butter Chip Waffle | 5.0g |
| Sausage Biscuit | 5.0g |
| Bacon Egg & Cheese Breakfast Sandwich | 5.0g |
| Classic Eggs Benedict | 5.2g |
| Chocolate Chocolate Chip Pancakes | 5.3g |
| Spicy Poblano Eggs Benedict | 5.8g |
| Cinn-A-Stack Pancakes | 5.8g |
| Original Buttermilk Pancakes (Short Stack) | 5.9g |
| Atlantic Salmon | 6.0g |
| Sausage Egg & Cheese Biscuit | 6.0g |
| Angus Burger | 6.0g |
| Sausage Egg & Cheese Breakfast Sandwich | 6.0g |
| 2 Eggs (any style) | 6.6g |
| Jr. Chicken Strips | 6.6g |
| Split Decision Breakfast | 7.0g |
| Mushroom Melt Burger | 7.0g |
| Bacon Cheeseburger | 7.0g |
| Texas Patty Melt | 7.0g |
| Texas Sausage Melt | 7.0g |
| Texas Bacon Egg & Cheese Melt | 7.0g |
| Cinnamon Bun Crepe | 7.4g |
| All-Star Special | 8.0g |
| Smothered & Covered Breakfast | 8.0g |
| Hashbrown Bowl - Ham & Cheese | 8.0g |
| Texas Cheesesteak Melt | 8.0g |
| Hash Browns | 8.6g |
| Sausage Links (4pc) | 8.8g |
| French Toast (2pc) | 9.0g |
| Hashbrown Bowl - Bacon Egg & Cheese | 9.0g |
| Hashbrown Bowl - Cheesesteak | 9.0g |
| Original Buttermilk Pancakes (Full Stack) | 9.0g |
| Hashbrown Bowl - Sausage | 9.0g |
| New York Cheesecake Pancakes (Full Stack) | 9.1g |
| Buttermilk Ranch Dressing | 9.2g |
| Build Your Own Omelette | 9.8g |
| 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 |
| Sirloin Steak Tips | 11.9g |
| Thick 'N Fluffy Classic French Toast | 11.9g |
| Classic Chicken Sandwich | 12.0g |
| Country Fried Steak and Eggs | 12.0g |
| Cinnamon Dippers | 12.7g |
| OREO Cheesecake Pancakes | 12.8g |
| Chicken Tenders Dinner | 13.0g |
| Crispy Shrimp | 13.2g |
| Chicken Florentine Crepe | 13.9g |
| Crispy Chicken & Waffles | 14.0g |
| Breakfast Faves Combo | 14.1g |
| Fresh Berry Crepe | 14.4g |
| Stuffed French Toast (Original) | 15.0g |
| Onion Rings | 15.4g |
| Chicken Quesadilla | 16.0g |
| Veggie Egg White Omelette | 16.2g |
| Classic Steakburger | 16.3g |
| 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 |
| 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 |
| Bacon Temptation Omelette | 28.8g |
| Bacon Avocado Ranch Steakburger | 29.0g |
| Thick N Fluffy French Toast Combo | 29.5g |
| Jalapeno Kick Steakburger | 31.6g |
| Cali Roasted Turkey Melt | 32.0g |
| Crispy Shrimp and Fries | 34.8g |
| Colorado Omelette | 35.2g |
| 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 (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. Across the 145 menu items we analyzed, it averages 10.1g 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 (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, 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 (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, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at IHOP?
Grits is the lowest-PUFA item we analyzed at IHOP, at an estimated 0.0g 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
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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.