When dining out at a Japanese hibachi restaurant, the shrimp is often one of the most popular protein options. Hibachi shrimp dishes are known for being flavorful and delicious. However, many diners wonder just how many calories are contained in these shrimp meals when paired with rice, vegetables, and sauce.
What is hibachi?
Hibachi refers to a style of Japanese cooking that involves grilling over an open flame. Hibachi restaurants typically have large grill tables where a chef prepares food right in front of the customers. Meat, seafood, and vegetables are all cooked on the flat-top grill. The chef incorporates lots of showmanship and flare when cooking the food.
Some common proteins cooked teppanyaki or hibachi-style include steak, chicken, shrimp, scallops, lobster, and more. These grilled meats and seafood are usually served alongside fried rice, noodles, or vegetables like zucchini, carrots, bean sprouts, and onions.
Calorie content of hibachi shrimp
The calorie content of hibachi shrimp can vary greatly depending on the size of the shrimp and how much butter or oil is used during cooking. Here is the calorie breakdown for a typical 6-8 piece hibachi shrimp entree:
- 3-4 oz hibachi shrimp: 120-170 calories
- 1 Tbsp butter used for cooking: 100 calories
- 1.5 cups white rice: 330 calories
- 1 cup mixed hibachi vegetables: 30 calories
- 2 Tbsp hibachi sauce: 60 calories
In total, a full hibachi shrimp entree comes out to around 640-690 calories. This calorie count is for a pretty standard hibachi shrimp meal with white rice, vegetables, shrimp sauce, and butter. The calorie count may be higher or lower depending on the portion sizes and specific ingredients used.
Factors that affect calories in hibachi shrimp
There are a few factors that can alter the calories in a hibachi shrimp meal:
- Size of shrimp: Larger shrimp have more calories per ounce than smaller shrimp. Jumbo shrimp may have up to 30 more calories per 3 oz than medium shrimp.
- Cooking oil/butter: Using more oil or butter to cook the shrimp and vegetables will result in a higher calorie meal.
- Rice portion: Getting a larger portion of fried rice can increase the calories by 100-200 calories more.
- Sauces: Creamy, oil-based sauces like garlic butter or spicy mayo will be higher in calories than broth-based sauces.
- Add-ons: Adding extras like avocado, cheese, or bacon will drive up calories.
Ways to reduce calories in hibachi shrimp
Here are some ways you can reduce the calorie count if ordering a hibachi shrimp meal:
- Ask for minimal butter/oil to be used when cooking
- Opt for steamed rice instead of fried rice
- Request extra vegetables instead of rice
- Choose lower calorie sauces like ginger dressing or mustard sauce
- Order less rice or just half rice
- AvoidADD -ins like cheese, bacon, avocado
Making some simple substitutions and customizations can easily shave off 200-300 calories from your meal.
Nutritional breakdown of hibachi shrimp and rice
Here is a nutritional breakdown of a typical hibachi shrimp meal with 6-8 pieces of shrimp, 1.5 cups white rice, 1 cup mixed veggies, and 2 Tbsp hibachi sauce:
| Nutrient | Amount |
|---|---|
| Calories | 640 |
| Carbohydrates | 92g |
| Protein | 27g |
| Fat | 13g |
| Fiber | 3g |
| Sugar | 6g |
As you can see, a typical hibachi shrimp meal contains a pretty balanced mix of protein, carbs, and fat when you factor in the rice, shrimp, veggies, and sauce. You’re getting around 27g of protein mostly from the shrimp. The majority of calories come from carbohydrates in the white rice. There is also a decent amount of fiber and minerals from the vegetables.
High protein, lower carb hibachi shrimp bowls
If you are looking for a higher protein, lower carbohydrate hibachi-style shrimp meal, consider creating a shrimp bowl:
- 3-4oz hibachi shrimp
- 1 cup cauliflower rice
- 1 cup mixed stir fry veggies
- 2 tbsp minced onions
- 1 tbsp sesame-ginger dressing
This shrimp bowl uses riced cauliflower instead of white rice to reduce the carbs. You get an extra serving of veggies and less calories overall:
| Nutrient | Amount |
|---|---|
| Calories | 330 |
| Protein | 30g |
| Carbohydrates | 18g |
| Fat | 12g |
| Fiber | 5g |
This shrimp bowl comes in around 330 calories while still delivering 30g protein, 18g net carbs, and a hefty dose of fiber and nutrients from riced cauliflower and mixed stir fry veggies. It’s a great lower carb alternative to enjoy hibachi flavor.
Shrimp vs. chicken hibachi
Hibachi shrimp and hibachi chicken are two of the most popular proteins at teppanyaki restaurants. How do they compare calorie-wise? 4 oz of grilled chicken breast has around 120 calories, while 4 oz of grilled shrimp has about 100 calories. So shrimp is a bit lower in calories for the same portion size.
However, hibachi chicken meals and hibachi shrimp meals end up having comparable calorie counts since the rice, vegetables, and sauce make up a large portion of the calories. Both can range from 600 – 800 calories for a full meal depending on the portion sizes.
Those looking to reduce calories should focus more on the ratio of protein, rice, and vegetables and choose lower calorie sauces and cooking oils regardless of whether they opt for chicken or shrimp.
Steak and shrimp hibachi combos
Many hibachi restaurants allow you to order combination plates with two proteins. One popular combo is steak and shrimp. Here is a calorie estimate for a steak and shrimp hibachi meal:
- 5 oz sirloin steak: 300 calories
- 4 oz grilled shrimp: 120 calories
- 1.5 cups fried rice: 330 calories
- 1 cup mixed veggies: 30 calories
- 2 Tbsp steak sauce: 60 calories
The total for a steak and shrimp hibachi dinner comes out to around 840 calories. Ordering the combo plate means getting extra protein from both the steak and shrimp, so this dish will be higher in calories than ordering just one protein. There are ways to reduce the calorie count by choosing light sauces, minimizing oil and butter, and reducing portion sizes of rice and high-calorie add-ons.
Seafood mix hibachi
Another popular combination plate is the seafood mix, which includes a variety of seafood like shrimp, scallops, squid, mussels, and fish. Here is a calorie estimate for a typical seafood mix hibachi:
- 4 oz grilled shrimp: 120 calories
- 4 oz scallops: 120 calories
- 2 oz squid: 90 calories
- 4 oz mussels: 150 calories
- 2 oz whitefish: 55 calories
- 1.5 cups fried rice: 330 calories
- 1 cup mixed veggies: 30 calories
- 2 Tbsp sauce: 60 calories
The seafood mix hibachi adds up to around 955 calories. It’s higher in calories than a single protein since you are getting a variety of seafood in one dish. As with other combo plates, you can lower the total by reducing high calorie extras.
Vegetable hibachi
For diners looking for a lighter option, many hibachi restaurants offer a vegetable hibachi. This is a great low-calorie choice that focuses on fresh veggies instead of rice and protein. A vegetable hibachi typically includes:
- 1 cup mixed grilled vegetables like zucchini, onions, carrots, broccoli
- 1 cup steamed rice
- 1 Tbsp ginger dressing or sauce
Here is a calorie estimate for vegetable hibachi:
- 1 cup mixed grilled veggies: 75 calories
- 1 cup steamed rice: 205 calories
- 1 Tbsp ginger dressing: 30 calories
The total comes out to just 310 calories. Skipping the protein and limiting the rice helps keep this meal low in calories without skimping on satisfying flavors.
Make it vegan
To make vegetable hibachi fully plant-based and vegan, simply ask for no butter to be used when cooking the vegetables and choose vegetables cooked in oil rather than beef or chicken broth.
Steamed brown rice and steamed vegetables cooked without butter or chicken broth with ginger dressing comes out to around 300 calories for the vegan version. Very low in calories but still full of nutrition!
Shrimp tempura hibachi
Some hibachi restaurants offer shrimp tempura as an appetizer or side dish. Shrimp tempura is made by dipping shrimp in a light tempura batter and quickly deep frying until crispy.
Here are the calorie estimates for a shrimp tempura hibachi appetizer:
- 8-10 fried shrimp tempura: 470 calories
- 2 Tbsp tempura dipping sauce: 60 calories
The total comes out to 530 calories for an average shrimp tempura appetizer. The combination of fried shrimp in tempura batter plus oil-based dipping sauce makes this a higher calorie choice. Stick to 1-2 pieces if wanting just a taste.
Compare to steamed edamame
For comparison, an order of steamed edamame with sea salt as an appetizer contains just 180 calories. Edamame makes a much lighter start to your hibachi meal.
Kids meals
Many hibachi restaurants offer kid-sized portions of meals. Kid’s hibachi dishes typically contain:
- 2 oz protein like chicken or shrimp
- 1/2 cup fried rice
- 1/2 cup mixed veggies
- 1 Tbsp sauce
Here is a calorie estimate for a kids hibachi meal with chicken or shrimp:
- 2 oz grilled chicken or shrimp: 60 calories
- 1/2 cup fried rice: 165 calories
- 1/2 cup veggies: 15 calories
- 1 Tbsp sauce: 30 calories
Total estimated calories for a kids hibachi meal comes out to around 270. Perfectly sized for children who have smaller appetites and calorie needs. Sticking to water or milk are the best drink choices to limit added sugars and calories from kids juices or sodas.
Drinks and dessert
When considering your full meal, don’t forget to factor in drinks and dessert! Beverage and dessert choices can really impact your total calorie intake.
Drinks
Here are the calorie counts for popular hibachi drink options:
- Green tea: 0 calories
- Sparkling water: 0 calories
- Diet soda: 0 calories
- Unsweetened iced tea: 0-5 calories
- Regular soda: 90-150 calories per can
- Juice: 120-180 calories per serving
- Lemonade: 150-250 calories per serving
- Alcoholic drinks: 150+ calories each
Water, unsweetened tea, or diet soda are your best low-calorie options. Try to minimize intake of sugary drinks like regular soda, juice, and lemonade to avoid excess calories. Alcoholic beverages like beer, wine, mai tais, and sake can also rack up calories quickly.
Dessert
And for finishing off your meal, here are some calorie counts for popular Japanese inspired desserts:
- Mochi ice cream: 200-300 calories per 4-5 pieces
- Green tea ice cream: 330 calories per cup
- Fresh fruit: 80 calories per cup
- Tempura fried cheesecake: 400-600 calories per slice
- Fried banana with honey: 300 calories
Desserts like mochi, green tea ice cream, and tempura cheesecake can add hundreds of extra calories to your meal. Opt for fresh fruit if wanting to keep your dessert relatively light.
Conclusion
Hibachi shrimp meals generally range from 600 – 800 calories depending on the restaurant’s specific recipe and portion sizes. Keeping your rice portion under control, choosing lower calorie sauces, and minimizing butter and oil are the best ways to lighten up your meal. Chicken, steak, seafood mixes, and veggie options can also be great lighter choices. Be mindful of high calorie add-ons, drinks, and desserts to keep your total meal within a healthy calorie range without sabotaging the delicious flavors that make hibachi dining so enjoyable.
