Hawaiian barbecue, also known as plate lunch, is a popular cuisine in Hawaii that typically consists of meat, rice, macaroni salad and sometimes additional sides. With its juicy meats glazed in sweet and savory sauces, Hawaiian barbecue is delicious but can also be high in calories.
If you’re watching your calorie intake, you may be wondering just how many calories are in the typical Hawaiian barbecue plate lunch. The number of calories can vary greatly depending on the specific meats, cooking methods and side dishes included. However, in general Hawaiian barbecue tends to be higher in calories than other cuisines due to its emphasis on meats cooked in oil or sauce and starchy sides like rice and macaroni salad.
In this article, we’ll take a closer look at the typical calorie counts for popular Hawaiian barbecue menu items. We’ll break down calories by meat, side dishes, sauces and more. Read on to get a better understanding of how many calories you may be consuming in a Hawaiian plate lunch.
Calories in Popular Hawaiian BBQ Meats
The centerpiece of any Hawaiian plate lunch is the protein. Hawaiian barbecue restaurants offer a variety of meat options, usually grilled, baked or fried. The calorie count can vary significantly depending on the cut and cooking method. Let’s review some of the most popular Hawaiian barbecue meats and their average calorie counts in a standard 6-8 oz serving:
Kalua Pig: 250-350 calories
– Kalua pig is a traditional Hawaiian dish of pork shoulder roasted in an underground oven. A serving contains moderate fat and high protein.
Lau Lau: 300-400 calories
– Lau lau consists of pork or beef wrapped and steamed in taro or spinach leaves. The fat from the meat and additional cooking oil results in higher calorie counts.
Chicken Katsu: 400-600 calories
– Chicken katsu is chicken breast fried in oil and served with sauce. The combination of frying and sauces leads to very high calorie counts.
Teriyaki Chicken: 300-500 calories
– Chicken thighs or breast grilled with a sweet soy teriyaki sauce. The sauce adds significant calories.
Short Ribs: 300-500 calories
– Beef short ribs, usually kalbi-style Korean barbecue. High in fat and calories.
Mahi Mahi: 200-300 calories
– A lighter fish option, mahi is usually grilled or fried. Grilled is lower in calories than fried.
As you can see, calorie counts for Hawaiian barbecue meats can range from 200-600 calories per serving. If you want to lower your calorie intake, stick to leaner meats like chicken breast or fish prepared with simple grilling rather than frying.
Calories in Popular Side Dishes
In addition to meat, Hawaiian plate lunches typically come with one or more side dishes. Here are some of the most common Hawaiian barbecue sides and their calorie counts per serving:
White Rice: 150-200 calories per cup
– Plain steamed white rice is relatively high in carbs but low in fat and calories. A typical plate lunch includes 1 cup of rice.
Macaroni Salad: 300-400 calories per cup
– Made from elbow pasta, mayo, onions, carrots, and spices, mac salad contains a lot more fat and calories than rice.
Potato-Macaroni Salad: 350-450 calories per cup
– This hybrid version includes diced potatoes along with the macaroni and mayo, increasing the calorie count.
Fried Noodles: 400-600 calories per cup
– Chow mein or yakisoba pan-fried noodles are a higher calorie substitute for rice.
Mochiko Chicken: 150 calories for 2 chicken pieces
– A popular Hawaiian appetizer of chicken coated in mochiko rice flour and deep fried.
Musubi: 300-400 calories each
– These spam or teriyaki chicken sandwiches on rice contain lots of carbs and fat.
Kimchi: 15-30 calories per 1/2 cup
– A fermented spicy cabbage dish that’s very low in calories. A great low-calorie plate lunch add-on.
When ordering a plate lunch, opting for kimchi, a small rice serving and avoiding heavy mayo-based salads can help reduce your calorie intake. But the sides can still add up quickly.
Sauces and Condiments
What really puts Hawaiian barbecue over the top in terms of calories are the sauces, marinades and condiments. Here are some common Hawaiian barbecue sauces and seasonings with their calorie counts per tablespoon:
Teriyaki Sauce: 70-90 calories
– Packed with sugar, a little teriyaki sauce goes a long way for calories.
Sweet Chili Sauce: 50 calories
– Also high in sugar, sweet chili sauce is a popular dipping sauce.
Hurricane Sauce: 15 calories
– A mix of soy sauce, vinegar and spices, this salty condiment is lower in calories.
Lilikoi Sauce: 80 calories
– Made from passionfruit, this tangy, sweet sauce contains lots of fruit sugar.
Poke Sauce: 30-50 calories
– Sauces for poke bowls often contain oil or mayo. Ask for light sauce to cut back on calories.
Ranch Dressing: 140 calories
– Creamy ranch is loaded with fat and calories. Lighter vinaigrettes are a better choice.
Going easy on the sauces and condiments or asking for them on the side can make a big difference in your meal’s calorie total. A couple tablespoons of sauce could add over 200 calories!
Putting It All Together
Now that we’ve looked at calories counts for individual Hawaiian barbecue components, let’s put it all together and analyze some popular Hawaiian plate lunch combo meals:
Kalua Pig, Rice, Mac Salad: 850 calories
– A traditional Hawaiian plate of kalua pig (300 cals), 1 cup rice (200 cals), 1 cup mac salad (350 cals).
Chicken Katsu, 2 Scoops Rice: 800 calories
– Deep fried chicken cutlet (500 cals) paired with a generous 2 cups of rice (400 cals).
Huli Huli Chicken, Rice, Salad: 600 calories
– Classic huli huli grilled chicken (200 cals) with rice (200 cals) and a green salad (200 cals).
Teriyaki Beef, Kimchi, Rice: 550 calories
– Reasonable portion of teriyaki beef (350 cals) served with 1/2 cup kimchi (15 cals) and 1/2 cup rice (100 cals).
Mahi Mahi, Mochiko Chicken, Salad: 500 calories
– Lighter grilled fish (250 cals) with a 2-piece mochiko chicken appetizer (150 cals) and 100 cals of salad.
As shown above, Hawaiian plate lunch combo meals can range anywhere from 500-over 800 calories depending on your choices. Building a platter with lighter proteins, smaller rice portions, and low calorie vegetable sides will yield the biggest calorie savings.
Low Calorie Hawaiian BBQ Options
If you’re really watching your calorie intake, there are some ways to enjoy Hawaiian barbecue while still sticking to a low calorie diet:
– Choose grilled chicken or fish instead of fried or salty meats
– Ask for easy on the sauce/sauce on the side
– Swap rice for a salad or kimchi
– Skip the mayo-laden mac salad and potato-mac salad
– Share a plate lunch or take half home for later
– Enjoy poke bowls made with vegetables and light sauce
– Stick to water instead of sugary drinks like juice or soda
With some modifications and smart choices, you can still enjoy authentic Hawaiian flavors and cuisine even when counting calories. Just be mindful of heavy sauces, fried foods, and heavy starch sides when constructing your perfect Hawaiian plate lunch.
Nutritional Information for Popular Hawaiian BBQ Restaurants
To get an even better idea of the calorie count in Hawaiian barbecue meals, we can examine the nutrition facts and calorie counts available online for popular Hawaiian plate lunch restaurant chains. Here are nutrition profiles for some of the largest Hawaiian barbecue restaurant brands:
L&L Hawaiian Barbecue
– Chicken Katsu Plate Lunch: 1070 calories
– Kalua Pork Plate Lunch: 950 calories
– Spam Musubi: 470 calories
– Teriyaki Chicken Plate Lunch: 670 calories
– 1 serving L&L Macaroni Salad: 460 calories
Zippy’s
– Korean Chicken Plate Lunch: 1140 calories
– Beef Teriyaki Plate Lunch: 910 calories
– Fried Mahi Mahi Plate Lunch: 730 calories
– Zip Pac (rice + chicken katsu): 690 calories
– 1 serving Potato Macaroni Salad: 300 calories
Rainboo Drive Inn
– BBQ Chicken Plate Lunch: 840 calories
– Kalbi Ribs Plate Lunch: 1030 calories
– Pulehu Ribs Plate Lunch: 700 calories
– Hawaiin Plate Lunch (Lau Lau, Kalua Pig etc): 980 calories
Tanioka’s
– Chicken Katsu Plate Lunch: 920 calories
– Pulehu Steak Plate Lunch: 810 calories
– Shoyu Pork Plate Lunch: 1070 calories
– Ahi Poke Bowl: 510 calories
– 1 serving Macaroni Salad: 470 calories
As you can see from the figures above, most Hawaiian barbecue plate lunch meals from popular chains range from 700-over 1000 calories. Choices like katsu chicken, rib plates and anything deep fried or sauce-laden tend to be highest. Your best bet for lower calorie options are grilled fish and lighter proteins like chicken breast.
Tips for Calories Counting With Hawaiian BBQ
If you’re limiting calories but still want to be able to indulge in Hawaiian barbecue, here are some final tips:
– Look up nutrition info online before you go to a restaurant so you can plan your order in advance. Many Hawaiian plate lunch spots provide calories counts on menus or websites.
– Split a plate lunch with a friend or eat half and take the rest home. You’ll cut the calories in half.
– Start your meal with a low calorie side salad, soup or appetizer like kimchi to help fill up.
– Ask for sauces and dressings on the side so you control how much you use.
– Opt for water, unsweetened tea or diet soda instead of sugary drinks.
– Share a dessert rather than eating a whole slice of cake or haupia pie. Or skip dessert altogether!
– If you go out multiple times a week, pick lighter options some days and save higher calorie meals for special occasions.
– Get active after eating out to help burn off some extra calories by taking a walk, swimming, or going for a hike.
With smart strategies like these, you can keep enjoying all the flavors of Hawaiian barbecue while still sticking to your health and weight goals. The key is balance, portion control and finding lower calorie swaps when possible.
Conclusion
Hawaiian barbecue offers an amazing diversity of traditional island flavors and cuisine. However, the emphasis on fatty proteins, starchy sides and sweet sauces means Hawaiian plate lunches also pack a powerful caloric punch. Typical Hawaiian barbecue meals often range between 700-1000 calories, sometimes more depending on your choices. By selecting grilled options like chicken or fish over fried and salty meats, minimizing high-calorie sauces and sides, splitting portions, and comparing nutrition info, you can enjoy Hawaiian barbecue without sabotaging your diet. With some mindful substitutions and planning, Hawaiian plate lunches can be worked into an overall balanced, lower calorie eating plan. The island flavors you crave can still be part of a healthy lifestyle.
