The Sugar Content of All IHOP Pancakes Ranked

The sugar content of all IHOP Pancakes ranked. That’s right, it’s time to flip out because in this post I am going to rank the sugar content of all pancakes available from IHOP. In it, I will go rank and go through the sugar content of all the different types of pancakes available from IHOP. I will also let you know if IHOP offers sugar-free maple syrup, and finally, list the sugar content of all the pancake toppings available.

To begin with, let’s answer the question – what are the low-sugar pancake options at IHOP?

What Are the Low Sugar Pancake Options At IHOP?

The lowest sugar pancakes at IHOP are their original buttermilk pancakes which contain 11g of sugar for 3 pancakes. The next lowest sugar pancake options at IHOP are the gluten-free pancakes (17g of sugar for 4 pancakes) and the protein powder pancakes (19g of sugar for 4 pancakes). The Swedish crepes are also a lower sugar option at 26g.

How Much Sugar Does IHOP Pancakes Have?

IHOP PancakesSugar Content
3 x Original Buttermilk Pancakes11g
4 x Gluten-Free Pancakes17g
5 x Original Buttermilk Pancakes19g
4 x Protein Power Pancakes19g
4 x Mexican Tres Leches Pancakes32g
4 x Double Blueberry Pancakes36g
4 x Lemon Ricotta Blueberry Protein Pancakes37g
4 x Strawberry Banana Pancakes41g
4 x Strawberry Banana Protein Pancakes44g
4 x Chocolate Chip Pancakes48g
4 x Chocolate Chip Pancakes (With Buttermilk)48g
4 x New York Cheesecake Pancakes49g
4 x Cupcake Pancakes59g
4 x Cinn-a-stack Pancakes66g

The Sugar Content of All IHOP Pancakes Ranked - pancakes

IHOP Pancakes Ranked for Sugar Content

In this section, I will rank and go through all the different pancake options at IHOP based on sugar content.

1. 3 x Original Buttermilk Pancakes – 11g of Sugar

As a general rule, when it comes to the sugar content of food, it is often the original simple version of a food item that contains the least sugar.

The original buttermilk pancakes at IHOP are no exception. These pancakes contain less than 4g of sugar per pancake. So, if you want pancakes at IHOP but don’t want to go crazy in the sugar department then a stack of three original buttermilk pancakes is your best option, coming in at 11g of sugar.

2. 4 x Gluten-Free Pancakes – 17g of Sugar

If you are gluten-free, then I have some good news for you – the gluten-free pancakes at IHOP are the second lowest sugar pancakes option. This is the opposite situation of the bread at Subway – the gluten-free bread at Subway contains much more sugar than the non-gluten-free bread (see my post: The Sugar Content of Subway Breads Ranked).

No gluten, low sugar pancakes.

3. 5 x Original Buttermilk Pancakes – 19g of Sugar

If 3 original buttermilk pancakes do not sound filling enough to you, then rest assured that a stack of 5 original buttermilk pancakes still only contains 19 of sugar.

4. 4 x Protein Power Pancakes – 19g of Sugar

If a high protein, low sugar pancake sounds like your thing then you will be pleased to know that 4 protein powder pancakes at IHOP only contain 19g of sugar.

5. 4 x Mexican Tres Leches Pancakes – 32g of Sugar

First up, what exactly are the Mexican Tres Leches Pancakes at IHOP? They are buttermilk pancakes layered with vanilla sauce & dulce de leche caramel sauce & crowned with whipped topping. A stack of 4 contains 32g of sugar.

6. 4 x Double Blueberry Pancakes – 36g of Sugar

The lowest sugar fruity pancakes on the IHOP menu are their double blueberry pancakes. 4 double blueberry contains 36g of sugar.

7. 4 x Lemon Ricotta Blueberry Protein Pancakes – 37g of Sugar

If you love blueberry pancakes and love the sound of lemon ricotta, then the lemon ricotta blueberries protein pancakes may be the pancakes for you. A stack of 4 pancakes contains 37g of sugar. And they contain a hit of protein too.

8. 4 x Strawberry Banana Pancakes – 41g of Sugar

Strawberry and banana pancakes are such a classic flavor combo. A stack of 4 strawberry banana pancakes at IHOP contains 41g of sugar.

9. 4 x Strawberry Banana Protein Pancakes – 44g of Sugar

If you want your strawberry banana pancakes with some protein, then the strawberry banana protein pancakes are a great option for you.  A stack of 4 pancakes contains 44g of sugar.

10. 4 x Chocolate Chip Pancakes – 48g of Sugar

The chocolate chip pancakes at IHOP are one of the higher sugar pancake options at 48g of sugar for a stack of 4.

11. 4 x Chocolate Chip Pancakes (With Buttermilk) – 48g of Sugar

If you want your chocolate chip pancakes made with buttermilk, then that doesn’t add any sugar to your stack. A stack of 4 chocolate chip pancakes (with buttermilk) still contains 48g of sugar.

12. 4 x New York Cheesecake Pancakes – 49g of Sugar

A stack of 4 New York Cheesecake pancakes at IHOP contains 49g of sugar. To be honest it’s not a huge surprise that New York Cheesecake pancakes are one of the higher sugar options.

13. 4 x Cupcake Pancakes – 59g of Sugar

Again, it’s also not a huge surprise that the cupcake pancakes at IHOP are one of the higher sugar options at 59g of sugar for a stack of 4.

14. 4 x Cinn-a-stack Pancakes – 66g of Sugar

If cinnamon pancakes are your thing, then I have some bad news for you. The Cinn-a-stack Pancakes at IHOP have the highest sugar content at 66g of sugar for a stack of 4. This is the opposite of the cinnamon doughnuts at Krispy Kreme which are the lower sugar doughnuts (see my post: The Lowest Sugar Doughnuts at Krispy Kreme).

Sugar Content of IHOP’s Crepes

As well as the 14 above pancakes there are also three crepes on the IHOP menu.

You can see the sugar content of these three crepes in the below table. The Swedish crepes contain less sugar than 10 of the pancakes on the IHOP menu. So, if original buttermilk, gluten-free, or protein powder pancakes don’t sound like your kind of thing. It’s good to know that the Swedish crepes at IHOP are the next lower-sugar option.

IHOP CrepesSugar Content
Swedish Crepes26g
Lemon Ricotta Blueberry41g
Strawberries & Cream45g

The Sugar Content of All IHOP Pancakes Ranked - maple syrup

Does IHOP Have Sugar-Free Maple?

IHOP does not have sugar-free maple on the menu. IHOP has old-fashioned maple syrup available – there are 64g of sugar in a 4 Fl Oz serving.

What is the Sugar Content of IHOP Pancake Toppings?

IHOP Pancake ToppingSugar Content Per Serving
Vanilla sauce20g
Cheesecake bites28g
Strawberries in glaze30g
Blueberry compote53g
Butter pecan syrup58g
Chocolate chips62g
Old-fashioned maple syrup64g
Blueberry syrup76g
Strawberry syrup77g
Chocolate sauce85g

The Sugar Content of All IHOP Pancakes Ranked - pancake stack

The Sugar Content of All IHOP Pancakes Ranked – The Final Bite

The sugar content of all IHOP pancakes ranked. Who doesn’t love pancakes? If you looking to get your pancake fixed at IHOP then the simple original buttermilk pancakes are the lowest sugar option at IHOP, followed by the gluten-free, and protein powder. As a general rule, the simpler pancakes and the healthier sounding pancakes contain the least sugar. More indulgent sounding (e.g., cupcake, chocolate, cheesecake) pancakes have higher sugar content.

And Remember….

Low Sugar Drinks at McDonald's

Ingredients and/or manufacturing processes may change. Always double-check ingredient lists and nutritional information before purchasing any food items.


Do you want to learn about some other low-sugar options at your favorite coffee chains, fast food, or restaurant joints, or just while you are shopping for groceries? If you do, then check out some of my other articles below:

Low Sugar Snax Team

Since 2012, the Low Sugar Snax Team has been in the food business - creating, operating, and running "healthier" food businesses. Low Sugar Snax is all about informing you exactly how much sugar goes into some of your favorite foods and snacks (or as we like to call them “Snax”). We wanted to create this site because, like you, we love snacks and sweet things, but are conscious about the effect that sugar has on us and just how much is used in everyday food and drink products.

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