IHOP’s Big Brunch Grilled Chicken Burger: The Complete Calorie Breakdown You Need

Hey there, foodies! Today I’m diving deep into one of IHOP’s menu items that’s caught my attention – the Big Brunch Grilled Chicken Burger (without sides). If you’re watching your calorie intake but still wanna enjoy a tasty burger, you’ll definitely want to know what you’re getting into with this hefty menu option.

I’ve done the research so you don’t have to, and lemme tell you – there’s a lot to unpack here! Let’s break down everything about this burger’s nutritional profile

The Basic Calorie Count

Let’s start with the big question – how many calories are we talking about?

According to CalorieKing, the IHOP Big Brunch Grilled Chicken Burger without sides contains 840 calories. The FastFoodNutrition website lists it at 841 calories – basically the same number with a tiny difference that’s probably just rounding

That’s a pretty substantial meal, representing about 42% of the average 2,000 calorie daily intake recommended for general nutrition advice.

Macronutrient Breakdown

This burger isn’t just calories – it’s a complex combination of macronutrients Here’s what you’re getting in each burger

*Based on a 2,000 calorie daily diet

Where Do These Calories Come From?

Looking at the macronutrient distribution, we can see that:

• Fat: 43g × 9 calories per gram = 387 calories (46% of total)
• Carbs: 59g × 4 calories per gram = 236 calories (28% of total)
• Protein: 54g × 4 calories per gram = 216 calories (26% of total)

The fat content makes up nearly half the calories in this burger! This is typical of many restaurant burgers, but it’s definitely something to be aware of if your watching your fat intake.

Burning Off Those Calories

We all indulge sometimes, and that’s okay! But if you’re wondering how much exercise it would take to burn off this burger, here’s what CalorieKing says:

• Swimming: 70 minutes
• Jogging: 96 minutes
• Cycling: 129 minutes
• Walking: 234 minutes

FastFoodNutrition has slightly different calculations:

• Running: 74 minutes
• Walking: 120 minutes

The difference is probably because they’re using different baseline assumptions about exercise intensity and the person doing the exercise. CalorieKing specifically mentions their calculations are based on a 35-year-old female who is 5’7″ tall and weighs 144 lbs.

Weight Watchers Points

For those of you following Weight Watchers, here’s the points breakdown according to FastFoodNutrition:

• 23 Weight Watchers Freestyle Points
• 25 WW SmartPoints
• 22 WW PointsPlus

The Good and The Bad

The Good

1. High Protein Content: With 54g of protein, this burger provides over 100% of the typical daily protein requirement. Protein helps with muscle maintenance and can help you feel fuller longer.

2. Contains Some Fiber: The 4g of fiber isn’t huge, but it’s better than many fast food options that contain almost none.

The Not-So-Good

1. High Sodium: At 2,640mg, this burger contains 110% of your recommended daily sodium intake. High sodium intake is associated with increased blood pressure in many people.

2. High Cholesterol: With 335mg (112% of the daily recommended value), this burger contains more cholesterol than you should consume in an entire day.

3. Saturated Fat: 14g of saturated fat is 70% of the daily recommended value, which is quite high for a single meal.

Is This Burger “Healthy”?

Well, that’s a tricky question! The Big Brunch Grilled Chicken Burger does have some nutritional benefits – especially that impressive protein content. But with the high calories, fat, sodium, and cholesterol, I wouldn’t classify it as a “health food” by any means.

If your counting calories or watching certain nutrients like sodium or saturated fat, you might want to think of this as an occasional treat rather than a regular meal choice.

How Does It Compare to the Crispy Version?

FastFoodNutrition.org mentions that IHOP offers both Grilled and Crispy versions of this burger. While they don’t provide the full nutritional breakdown of the Crispy version on the page, we can assume it would have even more calories and fat due to the breading and frying process.

So if your trying to make a healthier choice between the two, the Grilled version is probably your better bet.

Making It Healthier

If you love this burger but want to reduce the calorie or fat impact, here are some ideas:

• Ask for no cheese to reduce fat and calories
• Request sauce on the side so you can control how much you use
• Eat only half the bun to reduce carbs
• Pair it with a side salad (with dressing on the side) instead of fries

Who Might Benefit From This Burger?

Despite the high calorie count, this burger might actually be a good choice for:

• Athletes or very active individuals who need higher calorie intake
• Someone looking to increase their protein intake
• A person who’s splitting the burger with someone else

My Personal Take

I’ve tried this burger, and I gotta say – it’s pretty tasty! The combination of flavors makes for a satisfying meal. But knowing the calorie and nutritional content, I personally would save it for occasional treats rather than regular meals.

When I do order it, I usually skip the fries and get a side salad instead. This helps balance out the meal while still letting me enjoy the burger itself.

How It Fits Into Your Diet

If you’re following a specific diet, here’s how this burger might fit:

Low-Carb Diets: With 59g of carbs, this isn’t ideal for strict low-carb diets like keto. However, you could remove the bun to significantly reduce the carb count.

High-Protein Diets: The 54g of protein makes this a good option for those looking to increase protein intake.

Low-Fat Diets: With 43g of fat (66% DV), this burger isn’t suitable for low-fat diets.

Calorie-Restricted Diets: At 840 calories for just the burger, this would take up a large portion of your daily calorie allotment on most calorie-restricted plans.

The Bottom Line

The IHOP Big Brunch Grilled Chicken Burger without sides packs 840 calories and a whole lot of nutrition – both good and bad. It’s high in protein but also high in fat, sodium, and cholesterol.

Like most restaurant foods, it’s probably best enjoyed occasionally rather than as a dietary staple. And when you do indulge, being aware of the nutritional content can help you make informed choices about the rest of your day’s eating.

If your looking for a protein-packed meal and don’t mind the calories, this could be a satisfying choice. Just be aware that you’re also getting a hefty dose of fat and sodium along with that protein!

Final Thoughts

Food is more than just nutrition – it’s about enjoyment too! There’s nothing wrong with treating yourself to a Big Brunch Grilled Chicken Burger from IHOP now and then, especially if you really enjoy it. The key is balance and awareness.

Now I’d love to hear from you! Have you tried this burger? What did you think? Do the nutritional stats surprise you? Drop a comment below and let’s chat about it!

Until next time, happy (and informed) eating!

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Disclaimer: Nutritional information is based on data from CalorieKing and FastFoodNutrition.org as of September 2025. Menu items and their nutritional content may change over time, so it’s always a good idea to check the most current information available.

An IHOP Chicken & Pancakes meal contains roughly 900 to 920 calories, with about 39 grams of fat, 92 grams of carbohydrates, and 46 grams of protein per serving.

IHOP burger calories vary by type, but most range from approximately 730 to 1120 calories for burgers with beef patties. For example, the Classic Steakburger is around 730 calories, while the Bacon Avocado Ranch Steakburger is 1090 calories.