The IHOP breakfast sampler is a popular menu item that contains a variety of breakfast foods all on one plate. For those watching their carb intake, knowing the carb count of the breakfast sampler is important. In this article, we will break down the carb content of each component of the IHOP breakfast sampler to determine the total carb count.
Overview of the IHOP Breakfast Sampler
The IHOP breakfast sampler typically contains the following items:
- Two eggs (cooked to order)
- Two bacon strips or pork sausage links
- Two pieces of ham
- One sausage patty
- Two pieces of French toast or two buttermilk pancakes
- Two pieces of fruit
As you can see, it is a hearty plate of food containing both savory and sweet breakfast items. Now let’s analyze the carb content of each component.
Carbs in Eggs
Eggs themselves contain minimal carbohydrates. There are around 0.6 grams of carbs in one large egg, with no carbs coming from protein or fat and all carbs coming from trace sugars and fiber.
For the two eggs in the sampler, that equates to:
- Total carbs: 1.2g
- Net carbs: 1g
Carbs in Bacon and Pork Sausage
Bacon and pork sausage links are very low in carbohydrates. Two pieces of bacon contain around 0 carb grams. Pork sausage links have slightly more carbs but still minimal amounts. Two links of pork sausage have 2-3 grams of carbs.
For the breakfast sampler, we will estimate:
- 2 bacon strips: 0g carbs
- 2 pork sausage links: 3g carbs
Carbs in Ham
Ham is another very low carb meat option. A serving of ham contains around 1 gram of carb. Since the breakfast sampler contains two pieces of ham, we can estimate:
- 2 pieces of ham: 2g carbs
Carbs in Sausage Patty
The carb count is slightly higher in a sausage patty than a sausage link. One standard sausage patty contains around 2-5 grams of carbs, depending on the brand.
For the breakfast sampler, we will estimate:
- 1 sausage patty: 3g carbs
Carbs in Pancakes and French Toast
Now we get to the higher carb components of the breakfast sampler – the pancakes and French toast. These starchy and sweet breakfast items pack a much higher amount of carbs.
According to IHOP nutrition data:
- 2 original buttermilk pancakes: 44g carbs
- 2 slices Cinnamon Toast French toast: 38g carbs
Depending on whether you get pancakes or French toast with the breakfast sampler, the totals would be:
- 2 buttermilk pancakes: 44g carbs
- 2 slices French toast: 38g carbs
Carbs in Fruit
The final component of the breakfast sampler is fresh fruit. Fruit contains natural sugars, so there are more carbs in fruit than the meat components. Here are the carb counts for common breakfast fruits:
- Apple, 1 medium: 25g carbs
- Banana, 1 medium: 27g carbs
- Orange, 1 medium: 15g carbs
- Strawberries, 1 cup: 11g carbs
- Grapes, 1 cup: 15g carbs
- Melon, 1 cup: 9g carbs
Let’s assume the fruit options are banana and apple, a typical pairing. For two pieces of fruit, that would be:
- 1 banana: 27g carbs
- 1 apple: 25g carbs
- Total for fruit: 52g carbs
Total Carb Count for IHOP Breakfast Sampler
Now let’s add up the total carbs in a full IHOP breakfast sampler:
| Food Item | Total Carbs |
|---|---|
| 2 eggs | 1g |
| 2 bacon strips | 0g |
| 2 sausage links | 3g |
| 2 ham slices | 2g |
| 1 sausage patty | 3g |
| 2 buttermilk pancakes or 2 French toast slices | 38-44g |
| 2 fruit pieces | 52g |
| Total | 99-105g |
As you can see, a full IHOP breakfast sampler contains around 99-105 grams of net carbohydrates. This is a high carb meal, mainly due to the pancakes/French toast and fruit. If you substitute lower carb options like eggs or meat instead of the pancakes/toast, you can reduce the carb count substantially.
Lower Carb Options for IHOP Breakfast Sampler
Here are some lower carb substitutions you can make to reduce the carbs in the IHOP breakfast sampler:
- Substitute pancakes or French toast with 2 eggs or egg whites
- Replace fruit with lower carb options like berries
- Ask for extra meat like bacon or sausage instead of pancakes/toast
- Order a side of hash browns instead of pancakes/toast
- Request no sausage gravy on items like biscuits to cut more carbs
- Order sugar-free syrup instead of regular syrup
Making a few simple substitutions like these can drastically cut the carb count for the breakfast sampler. You can enjoy all the tasty meat items along with eggs and fruit while avoiding the huge carb load from the pancakes or French toast.
Tips for Ordering Low Carb at IHOP
Here are some other helpful tips for ordering low carb meals at IHOP:
- Opt for eggs cooked any style, omelets, or egg white options
- Order bacon, ham, sausage, or corned beef hash as meat sides
- Add extra vegetables like tomatoes, spinach, onions, or mushrooms
- Request subbing hash browns for pancakes or toast
- Ask for no bun or bread on breakfast sandwiches
- Replace syrup with sugar free syrup or sauces like hollandaise
- Avoid pancakes, French toast, crepes, waffles, and biscuits
- Limit fruit to lower sugar options like berries
Being mindful when ordering and making substitutions can help you stay within a low carb target when dining at IHOP. While the breakfast sampler as-is is high in carbs, you can adjust the meal to make it work for a low carb or keto-friendly diet.
Low Carb IHOP Breakfast Sampler Meal Ideas
Here are some ideas for assembling a lower carb breakfast sampler plate at IHOP:
Meat Lover’s Sampler
- Bacon – 3 strips
- Pork sausage patties – 2
- Turkey sausage links – 2
- Grilled ham steak
- Scrambled eggs
- Side of fresh berries
Eggs Benny Sampler
- Classic eggs benedict
- Ham and cheese omelette
- Scrambled egg whites
- Grilled asparagus
- Sliced tomatoes
Steak & Eggs Sampler
- Sirloin steak
- Over-easy eggs
- Sliced avocado
- Side salad with vinaigrette
- Sliced grilled zucchini
As you can see, with some simple substitutions and low carb choices, you can enjoy an IHOP breakfast sampler tailored to your own nutritional needs and diet preferences.
Should You Order the IHOP Breakfast Sampler on a Low Carb Diet?
Whether or not the IHOP breakfast sampler fits into your low carb diet depends on your specific carb target and nutritional goals. Here are some factors to consider:
- Standard sampler is very high in carbs – Around 100g net carbs is not keto-friendly
- But you can customize it with lower carb options like extra meat and eggs
- Pay attention to pancakes, toast, fruit as main sources of carbs
- Ask for necessary substitutions to cut back on carbs
- Balance sampler with the rest of your daily carb intake
- Works best for higher carb low carb diets like 100g daily carbs
- Probably too high in carbs for ketogenic diets
So in summary, the classic IHOP breakfast sampler as-is is too high in carbs for keto, but can work for low carb diets with carb targets around 100g daily. The key is customizing it by substituting higher carb items with extra meat, eggs, and low carb vegetables. This can help you stay within your macros while still enjoying a hearty IHOP breakfast.
Conclusion
Determining the carb count for a varied dish like the IHOP breakfast sampler requires analyzing each component. A standard sampler with pancakes/French toast, meat, eggs, and fruit totals around 99-105g net carbs. By swapping higher carb items for extra meat, eggs, and low carb veggies, you can customize the sampler for lower carb diets.
While the classic preparation is too high in carbs for strict keto, you can order the IHOP breakfast sampler and modify it to work for daily carb targets around 100g. Being mindful of substitutions and careful with your customizations allows you to enjoy this tasty sampler while not sabotaging your low carb diet.
