As a SEO writer, providing quick answers to questions upfront is important for search engine optimization and reader satisfaction. So to directly answer the main question – an average Ono Hawaiian BBQ plate contains around 800-1200 calories depending on the specific protein and side dishes chosen.
Ono Hawaiian BBQ is a popular fast casual restaurant chain that specializes in Hawaiian-inspired plates and bowls. Their menu consists of proteins like chicken, steak, and shrimp that can be paired with base options such as white rice, fried rice, or mixed greens. Sides like macaroni salad, kimchi slaw, and edamame add flavor, texture, and nutrients.
While Ono Hawaiian BBQ offers tasty and customizable meal options, many health-conscious diners still wonder about the calorie counts. Knowing the calorie content can help with managing daily caloric intake. In this article, we’ll take a detailed look at the average calorie amounts for different menu items at Ono Hawaiian BBQ.
Calories in Ono Hawaiian BBQ Proteins
The protein is the main component of any plate or bowl at Ono Hawaiian BBQ. It accounts for a significant portion of calories, so choosing lower calorie options can reduce the total calorie count.
Here are the approximate calories for Ono Hawaiian BBQ’s protein offerings:
| Protein | Calories |
|---|---|
| Chicken | 230 calories (for 8 oz) |
| Steak | 360 calories (for 8 oz) |
| Shrimp | 150 calories (for 8 oz) |
| Pork | 450 calories (for 8 oz) |
| Salmon | 330 calories (for 8 oz) |
| Mahi Mahi | 200 calories (for 8 oz) |
| Vegetables | 100 calories (for 8 oz) |
| Tofu | 180 calories (for 8 oz) |
As shown, calories can range from 100 for vegetarian proteins like tofu and vegetables, up to 450 for fattier cuts of meat like pork. In general, poultry, fish, and shrimp provide protein at a lower calorie cost than steak or pork.
Lower Calorie Protein Options
If limiting calorie intake is a priority, stick to lower calorie proteins like:
- Chicken breast
- Shrimp
- Mahi mahi
- Vegetables
- Tofu
Higher Calorie Protein Options
Those focused more on taste or fuller portions may opt for higher calorie proteins like:
- Steak
- Pork
- Salmon
Calories in Carbohydrate Bases
In addition to protein, plates and bowls require one carbohydrate base option. This serves as an energy source and complements the protein.
Here are the calories for Ono Hawaiian BBQ’s base choices:
| Base | Calories |
|---|---|
| White rice | 230 calories (for 8 oz) |
| Fried rice | 320 calories (for 8 oz) |
| Mixed greens | 30 calories (for 8 oz) |
White rice provides starchy carbohydrates, while fried rice packs extra calories from oil used in cooking. Mixed greens offer fiber and nutrients with minimal calories.
Lower Calorie Base Options
For carb sources lower in calories, go with:
- Mixed greens
- Brown rice (ask for substitution)
Higher Calorie Base Options
For heartier plates, pick higher calorie bases like:
- White rice
- Fried rice
Calories in Sides
Sides like salads, slaws, and chilled vegetables add flavor, crunch, and nutrients. They make up a smaller portion of the overall meal, but can still impact total calories.
Here are calories counts for Ono Hawaiian BBQ’s side dishes:
| Side | Calories |
|---|---|
| Macaroni salad | 180 calories (for 8 oz) |
| Kimchi slaw | 60 calories (for 8 oz) |
| Edamame | 180 calories (for 8 oz) |
| Seaweed salad | 35 calories (for 8 oz) |
| Corn | 120 calories (for 8 oz) |
The creamy macaroni salad tops out at 180 calories, while the vinegar-based kimchi slaw provides flavor for just 60 calories per serving. Cold vegetable sides like edamame, seaweed salad, and corn range from 35 to 180 calories.
Lower Calorie Side Options
To keep meal calories down, accompany your plate with:
- Kimchi slaw
- Seaweed salad
Higher Calorie Side Options
For more hearty well-rounded meals, select:
- Macaroni salad
- Edamame
- Corn
Putting It All Together
Now that we’ve looked at calories for proteins, bases, and sides, let’s put it all together into full plates.
Here are estimated calorie totals for sample Ono Hawaiian BBQ plates:
| Plate | Calories |
|---|---|
| Shrimp + Fried Rice + Kimchi Slaw | 530 calories |
| Chicken + White Rice + Edamame | 640 calories |
| Steak + Mixed Greens + Corn | 790 calories |
| Pork + Fried Rice + Macaroni Salad | 950 calories |
As shown, plates range from 530 to 950 calories depending on combination of protein, base, and sides. Going with a fried rice base and creamy macaroni salad will result in higher calorie plates compared to mixed greens and kimchi slaw.
Lower Calorie Plate Options
- Chicken or Shrimp + Mixed Greens + Kimchi Slaw
- Mahi Mahi or Tofu + White Rice + Seaweed Salad
Higher Calorie Plate Options
- Steak or Pork + Fried Rice + Macaroni Salad
- Salmon + White Rice + Edamame
Tips for Reducing Calories at Ono Hawaiian BBQ
Here are some tips for reducing calories when dining at Ono Hawaiian BBQ:
- Choose lean proteins like chicken breast, shrimp, or tofu
- Opt for mixed greens instead of white or fried rice
- Load up on veggie sides like kimchi slaw and seaweed salad
- Skip higher calorie additions like fried onions
- Request dressings and sauces on the side
- Split a meal or take half home for leftovers
- Enjoy a low-calorie side salad instead of a full plate
- Drink water or unsweetened tea instead of soda
Conclusion
Ono Hawaiian BBQ offers a wide range of delicious and customizable plates and bowls. Calorie counts can range from 530 to 950 per plate on average. Choosing lower calorie proteins, avoiding fried rice, and loading up on veggie sides can help reduce total meal calories. With some mindfulness when ordering, you can enjoy Ono Hawaiian BBQ while still meeting your daily calorie goals.