How many calories are in a slice of IHOP French toast?

IHOP, which stands for International House of Pancakes, is a popular breakfast chain restaurant known for its wide variety of pancakes, French toast, crepes, waffles, omelets and other breakfast favorites. One of their most popular menu items is their French toast, which comes in different varieties like Original French Toast, Strawberry Banana French Toast and Cinnamon Swirl Brioche French Toast. But many people wonder just how many calories are in IHOP’s French toast.

Calories in IHOP Original French Toast

The IHOP Original French Toast is their classic version – thick slices of white bread dipped in egg batter and grilled to golden brown perfection. It’s then dusted with powdered sugar and served with butter and warm maple syrup on the side.

According to IHOP’s nutrition information, one slice (43g) of their Original French Toast contains:

Nutrition Facts Amount
Calories 260
Total Fat 8g
Saturated Fat 3.5g
Trans Fat 0g
Cholesterol 115mg
Sodium 460mg
Total Carbohydrates 36g
Dietary Fiber 1g
Sugars 16g
Protein 7g

So one standard slice of original French toast from IHOP contains around 260 calories.

This is without any added toppings like whipped cream or fruit. The calorie count comes mostly from the white bread, egg batter, and cooking method of grilling in oil or butter. The powdered sugar adds a bit more sugar.

Calories in Other IHOP French Toast Varieties

While the original is the most basic, IHOP offers various specialty French toast options that have additional toppings and ingredients. These variations will have differing calorie counts.

Here is the nutrition info for some of the other French toast choices at IHOP:

Strawberry Banana French Toast

– 1 slice (149g) = 420 calories
– Made with wheat bread and grilled bananas, topped with strawberries and whipped cream

Cinnamon Swirl Brioche French Toast

– 1 slice (191g) = 490 calories
– Made with cinnamon swirl brioche bread and topped with vanilla drizzle

Stuffed French Toast

– 1 slice (177g) = 630 calories
– Stuffed with sweet cream cheese filling and topped with strawberry or lingonberry compote and whipped cream

Chicken Florentine Crepe

– 1 crepe (244g) = 290 calories
– Filled with grilled chicken, spinach, mushrooms, onions and Swiss cheese in a delicate crepe

Bananas Foster Brioche French Toast

– 1 slice (205g) = 650 calories
– Brioche bread dipped in rum sugar glaze, grilled bananas, and vanilla sauce

As you can see, the more elaborate the French toast recipe, the higher the calorie count due to added ingredients like fruit, cream cheese, nuts and extra sweet sauces and toppings. The bread type also impacts calories, with richer brioche and crepes adding more than basic white or wheat bread.

Factors Affecting Calories in French Toast

There are a few factors that account for the calories in a slice of French toast:

Bread Type

– Thicker, denser breads like brioche or challah will have more calories than lighter sliced bread.

Batter Ingredients

– The egg and milk batter adds calories, especially if using whole eggs and full-fat dairy.

Cooking Method

– Frying in butter or oil increases calories compared to baking.

Added Toppings

– Syrup, whipped cream, fruit toppings all add sweetness and calories.

Portion Size

– The bigger the slice of French toast, the more calories it will contain.

So thick multi-grain bread dipped in a creamy batter, fried in butter and served with fruit compote and syrup will be higher in calories than a thin slice of lightly egged white bread that is baked and served plain.

Lower Calorie Options for IHOP French Toast

If you love French toast but want to lighten it up, here are some ways to reduce the calories when ordering it at IHOP:

– Choose wheat or sourdough bread over brioche or challah. The lighter breads tend to be 70-100 calories less per slice.

– Order a fruit compote instead of sugary syrup, which saves about 100 calories.

– Skip added whipped cream and butter to save roughly 50-100 calories.

– Request the French toast be made without dredging in batter. This egg-dipped version reduces the calorie count by about 100 calories a slice.

– Order a half-portion or kid’s size. The smaller slices will have a fraction of the calories.

– Substitute egg whites instead of whole eggs in the batter if possible.

– Pick plain French toast and add your own light toppings, like fresh fruit, cinnamon and zero-calorie maple syrup.

With some simple tweaks, you can enjoy French toast from IHOP as a lighter 300-400 calorie breakfast.

Nutritional Pros and Cons of French Toast

While French toast is high in calories, it does provide some key nutrients if made with whole grain bread and healthy ingredients. Here is a look at some of the pros and cons nutritionally:


– High in protein from the eggs and milk/dairy used in the batter and dipping.

– Provides carbs for energy from the bread. Can use high-fiber whole grain bread for more nutrients.

– Contains calcium, potassium, selenium, Vitamins A, D, B6 and B12.

– Can be modified to increase nutrition by adding fruit toppings.


– Lots of calories from bread, butter/oil used for cooking, and toppings.

– Higher in saturated fat depending on ingredients and cooking methods.

– Sugary syrups and toppings like whipped cream add empty calories.

– Not a lot of fiber compared to whole grains or fruit options.

– High sodium from added salt and preservatives in bread.

So while not the healthiest breakfast choice, French toast made with whole ingredients does provide some nutrition to start the day. But the high amount of refined carbs, saturated fat, sodium and sugar you get from restaurant versions make it best consumed occasionally.

Healthier Homemade French Toast Recipe

To lighten up French toast at home, you can make some simple adjustments:


– 4 slices whole grain bread

– 1/4 cup egg whites or 2 whole eggs

– 1/4 cup skim or low-fat milk

– 1 tsp vanilla

– 1 tsp cinnamon

– Spray oil or 1 tsp butter for cooking


1. Whisk together the egg whites or eggs, milk, vanilla and cinnamon.

2. Lightly coat pan with spray oil or small amount of butter and heat over medium heat.

3. Dip bread slices in egg mixture, soaking both sides.

4. Cook dipped bread in pan for 2-3 minutes per side until browned.

5. Serve with fresh fruit like berries or banana slices and zero-calorie maple syrup.

Making French toast at home allows you to control the ingredients and portions. With some simple tweaks, you can still enjoy the delicious taste for around 200-300 calories a slice.

The Healthiest Way to Eat French Toast

While going out to a restaurant for French toast is a nice weekend treat, there are some easy ways to make it a healthier breakfast choice:

– Stick to basic sliced bread rather than thick brioche or challah bread to reduce the calories.

– Request whole grain or wheat bread for more fiber and nutrients.

– Ask for light batter and skip extra butters or oils used for cooking.

– Order fruit as a topping instead of syrup, jam or chocolate sauce.

– Request whipped cream on the side so you can use a small spoonful as garnish rather than having it coating the entire dish.

– Share one order of French toast with someone instead of eating a full stack yourself.

– Take leftovers home rather than feeling compelled to finish a large restaurant portion.

– Drink water instead of juice or coffee drinks to reduce calories from beverages.

While it may not be the healthiest menu option, enjoying French toast occasionally is fine. Just follow basic nutrition advice like portion control, reduce oils/syrups/sugar, and fill up on fruit instead to make it a more balanced breakfast.

Nutrition Comparison to Pancakes and Waffles

French toast is one of the classic breakfast bread dishes, along with pancakes and waffles. Here is a nutrition comparison of the three favorites:

Food Calories Carbs Protein Fat
IHOP Original French Toast (1 slice) 260 36g 7g 8g
IHOP Buttermilk Pancakes (2 pancakes) 260 36g 6g 8g
IHOP Belgian Waffle 260 35g 7g 10g

As you can see, one slice of French toast offers comparable calories and macronutrients to two pancakes or one waffle. The differences are minor, with French toast having slightly more protein, and waffles a bit more fat. All three dishes range from 260-280 calories per standard serving.

So nutrition-wise, French toast, pancakes and waffles are quite similar when made with refined flour. For a healthier option, choose buckwheat or whole wheat varieties, which offer more fiber. But all three should be enjoyed in moderation on an occasional basis to limit calories, carbs, sugar and fat.

Should You Avoid French Toast if You’re Diabetic?

French toast can be part of a diabetic diet, but portion control and ingredients are key. Here are some tips for diabetics to enjoy French toast in a healthy way:

– Stick to 1 slice of bread rather than a full stack to control carbs.

– Choose whole grain or sourdough bread over white bread to add fiber which helps control blood sugar spikes.

– Opt for light batter over thick, creamy batter that adds excess carbs.

– Skip the sugary syrup and opt for fresh fruit instead for sweetness.

– Request whipped cream on the side to control portions.

– Drink water or unsweetened coffee instead of juice.

– Take a walk after eating to help manage blood sugar levels.

– Check blood sugar 1-2 hours after eating to see response.

– Take less diabetes medication if blood sugar dips too low after eating.

Enjoying French toast occasionally shouldn’t cause major issues for diabetics if they account for carbs in daily meal plan. Focus on balanced nutrition, smaller portions and smart ingredient swaps.

Is French Toast Healthier Than Cereal for Breakfast?

How does French toast compare nutritionally to a typical breakfast cereal? Here’s a look:

Food Calories Carbs Protein Fiber
IHOP French Toast (1 slice) 260 36g 7g 1g
Corn Flakes Cereal (1 cup) 100 24g 2g 1g
Oatmeal, cooked (1 cup) 166 27g 6g 4g

Cereals like Corn Flakes are lower in calories and carbs compared to French toast. But French toast provides more protein and satisfies hunger better with the bread and egg combo.

Oatmeal is a healthier option, with fewer calories than French toast but more fiber and nutrients from whole oats.

So while cereal and oatmeal are generally better nutrition choices, French toast can be worked into a healthy diet in moderation. Have it occasionally and balance it out with healthier meals the rest of the day.


A slice of IHOP’s Original French Toast contains around 260 calories, with specialty versions ranging from 290-650 calories depending on toppings and ingredients. While high in calories, saturated fat and sodium, French toast can be part of a nutritious diet if enjoyed occasionally and made with healthier modifications. Stick to lighter bread, easy on butter and syrup, and top with fresh fruit instead for a more balanced breakfast. Having French toast from time to time along with more fiber-rich options like oatmeal, whole grain cereal and yogurt can satisfy a sweet tooth while providing good nutrition.

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