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Last updated: Aug 9, 2026

IHOP

House Salad

Fresh Salads & SoupsPopular

IHOP House Salad is fat-leaning, with about 61% of macro calories from fat. Each serving has 134 calories, 8.2g protein, 5.2g carbs, and 9.3g fat, making it a lighter restaurant option to compare with larger meals.

1 Serving (137g)

Serving Size

137 g

Serving Weight

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134

Calories

Per serving

8.2 g

Protein

5.2 g

Carbs

9.3 g

Fat

Nutrition Facts

Amount per serving

Calories134 kcal

% Daily Value*

Total Fat 9.3 g12%

Saturated Fat 5.7 g28%

Trans Fat 0.6 g—

Cholesterol 25 mg8%

Sodium 194 mg8%

Total Carbohydrate 5.2 g2%

Dietary Fiber 1.9 g7%

Total Sugars 2.2 g—

Protein 8.2 g16%

Vitamin A—

Vitamin C—

Vitamin D—

Calcium—

Iron—

Potassium—

Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

134

kcal

Protein8.2 g (24%)

Carbs5.2 g (15%)

Fat9.3 g (61%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density6.1/10

24% of macro calories come from protein.

Satiety index7.7/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate33 min walk

About 13 minutes of running for these calories.

Key Nutrients

Protein 8.2 g16%

Fiber 1.9 g7%

Sodium 194 mg8%

Sugars 2.2 g—

Saturated Fat 5.7 g28%

How we calculate these values

Diet Compatibility

High protein6.1/10 protein density from 8.2g protein and 134 calories.Yes

Lower carb5.2g carbs per serving.Yes

Low fat9.3g total fat per serving.No

High sugar2.2g total sugars per serving.No

High sodium194mg sodium per serving.No

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Ingredients

Lettuce: Lettuce, Sliced Tomato: Tomato, Four-Cheese Blend, Shredded: Fontal Cheese (Pasteurized Cow’s Milk, Salt, Cheese Cultures, Enzymes), Cheddar Cheese (Pasteurized Cow's Milk, Cheese Cultures, Salt, Enzymes, Annatto [color]), Gruyere Cheese (Pasteurized…

Allergens

Contains

Milk

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

House Salad has 1 more calories than (2) Bacon Strips and 0.1g less protein. Compare

House Salad has 65 fewer calories than (2) Fried Eggs and 3.4g less protein. Compare

(2) Bacon Strips133 kcal · 8.3 g protein(2) Fried Eggs199 kcal · 11.6 g protein(2) Hard or Soft Boiled Eggs155 kcal · 12.6 g protein(2) Poached Eggs126 kcal · 11 g protein(2) Pork Sausage Links212 kcal · 5 g protein(2) Scrambled Egg Whites60 kcal · 10.5 g protein

Compare with (2) Bacon Strips

House Salad Compared With Nearby Items

IHOP House Salad is listed in the Fresh Salads & Soups category with 134 calories, 8.2g protein, 5.2g carbs, and 9.3g fat per serving.

Data Source and Methodology

Nutrition values for House Salad are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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