L&L Hawaiian Barbecue’s plate lunches serve generous portions where the mac salad and rice often double the meal’s total calories. Knowing the full L&L Hawaiian Barbecue Nutrition and Calories picture before you order can save you from a 1,500-calorie surprise at dinner time. The chain is famous for its BBQ mix plates, but you can still enjoy the flavors without blowing your daily budget if you plan ahead.
In this guide, we break down the menu item by item. We look at the proteins, the sides, and the sauces. You will learn which plates are the heaviest and which ones give you the best protein for the calories. We also cover simple swaps that cut hundreds of calories while keeping the taste you like.
Why Portion Size Matters At L&L
L&L serves food on a two-compartment styrofoam plate. One side holds two scoops of white rice. The other side holds a large scoop of macaroni salad. The protein sits right on top of the rice. That is a lot of starch before you even touch the meat.
A single scoop of white rice at L&L is about 150 to 200 calories. Two scoops means 300 to 400 calories just for the rice. The mac salad is worse. A standard scoop of their mac salad runs between 250 and 350 calories because of the heavy mayonnaise dressing. That means the base plate, before any meat, is already around 600 to 750 calories.
When you add a fried protein like the chicken katsu, you are looking at a meal that easily exceeds 1,200 calories. Even the “lighter” grilled items land in the 900 to 1,100 calorie range because of the sides. The key is to know what you are actually getting.
L&L Hawaiian Barbecue Nutrition And Calories
This section breaks down the most popular menu items. We use the standard serving sizes from the restaurant. Keep in mind that actual calories can vary slightly by location and preparation. But these numbers are reliable averages from the official nutrition info.
Chicken Katsu Plate
The Chicken Katsu is one of the best sellers. It is a breaded and deep-fried chicken breast cutlet. The katsu sauce is sweet and tangy, which adds even more sugar.
- Calories: 1,180
- Protein: 58g
- Carbs: 128g
- Fat: 48g
- Sodium: 1,890mg
That is a massive meal. The fat content is high because of the frying process. If you get the katsu, consider eating only one scoop of rice and skipping the mac salad entirely. You will save about 500 calories.
BBQ Mix Plate
The BBQ Mix Plate includes beef, chicken, and short ribs. It is the most popular item on the menu. You get a lot of protein, but the marinades are loaded with sugar and sodium.
- Calories: 1,050
- Protein: 62g
- Carbs: 110g
- Fat: 42g
- Sodium: 2,150mg
The protein here is excellent. 62 grams is a solid amount. But the sodium is over the daily recommended limit for most people. If you have high blood pressure, this plate is not your best choice.
Chicken Barbecue Plate
This is a grilled chicken thigh option. It is often seen as the “healthier” choice, but the marinade still adds calories.
- Calories: 890
- Protein: 55g
- Carbs: 98g
- Fat: 28g
- Sodium: 1,720mg
This is a better option than the katsu. The fat is lower because it is grilled. But the carbs are still high because of the rice and mac salad. If you swap the mac salad for a side of vegetables, you drop this to around 650 calories.
Beef Stew Plate
Beef stew is a homestyle option. It is not fried, which is a plus. But the gravy is thick and can be heavy.
- Calories: 780
- Protein: 42g
- Carbs: 88g
- Fat: 26g
- Sodium: 1,450mg
This is one of the lower calorie plates on the menu. The protein is moderate. The stew itself is filling because of the potatoes and carrots. This is a decent choice if you want comfort food without the fried coating.
Mahi Mahi Plate
The fish option is often considered light. But the way it is cooked matters. At L&L, the mahi mahi is usually grilled or fried depending on the location.
- Calories (grilled): 720
- Calories (fried): 950
- Protein: 48g
- Carbs: 85g
- Fat: 22g (grilled) / 45g (fried)
Always ask for grilled. The fried version adds over 200 calories and doubles the fat. The grilled version is one of the lightest protein options you can get here.
Short Ribs Plate
Short ribs are rich and fatty. They are marinated in a sweet soy sauce mixture. The flavor is intense, but so is the calorie count.
- Calories: 1,150
- Protein: 50g
- Carbs: 105g
- Fat: 58g
- Sodium: 2,300mg
This is the highest fat item on the menu. The short ribs are delicious, but they are a treat. If you are counting calories, this is not a regular order.
Side Items And Extras
The sides can make or break your calorie budget. Here are the common extras you can add.
- Mac Salad (single scoop): 320 calories
- White Rice (single scoop): 180 calories
- Brown Rice (single scoop): 200 calories
- Fried Rice (single scoop): 280 calories
- Green Salad (no dressing): 45 calories
- Chicken Katsu (single piece): 220 calories
- BBQ Beef (single serving): 310 calories
Notice that brown rice is not lower in calories than white rice. It has more fiber, so it keeps you full longer. But the calorie difference is minimal. The real win is swapping the mac salad for a green salad. That saves you almost 300 calories.
How To Order A Lower Calorie Meal
You do not have to give up L&L to eat healthier. You just need to be smart about your order. Here is a step-by-step plan to cut the calories in half.
- Ask for a double serving of vegetables instead of the mac salad. Most locations will do this if you ask nicely.
- Request only one scoop of rice instead of two. This saves 180 calories immediately.
- Choose grilled proteins over fried ones. The chicken barbecue or grilled mahi mahi are your best bets.
- Skip the extra katsu sauce. It is mostly sugar and adds about 60 calories per serving.
- Drink water or unsweetened tea instead of soda. A large soda adds 300 empty calories.
- Split the meal in half. Take one portion home for tomorrow. This is the easiest way to control portions.
If you follow these steps, you can turn a 1,200 calorie plate into a 700 calorie meal. That is a huge difference for your daily intake.
Protein And Carb Breakdown For Fitness Goals
If you are tracking macros, L&L can actually work in your favor. The protein portions are generous. The issue is the carb to fat ratio.
For a standard BBQ Mix Plate, you get 62g of protein. That is excellent for muscle building. But you also get 110g of carbs and 42g of fat. If you are on a low-carb diet, this plate is not ideal. If you are on a balanced diet, it fits if you skip other carbs for the rest of the day.
The Chicken Katsu gives you 58g of protein but 48g of fat. That is a high fat load from frying. The grilled chicken option gives you 55g of protein with only 28g of fat. That is a much better ratio for most people.
For weight loss, focus on the protein and total calories. The beef stew plate at 780 calories is the best value. It gives you 42g of protein and keeps the fat lower. Pair it with a side salad and you have a solid meal.
Comparing L&L To Other Fast Food Chains
How does L&L stack up against other quick service restaurants? The portions are larger, so the calories are higher. A typical fast food burger meal is around 1,100 calories. L&L’s BBQ Mix Plate is 1,050 calories. They are actually comparable.
The difference is in the nutrition quality. L&L gives you more protein and fewer processed ingredients. The marinades are simple. The rice and mac salad are basic. You are getting real food, just in large amounts.
Compared to a burrito bowl from a Chipotle, L&L is higher in sodium. A burrito bowl with chicken, rice, beans, and salsa is about 900 calories with 1,200mg of sodium. L&L’s chicken plate has 1,720mg of sodium. That is a significant difference.
If you are watching salt intake, L&L is not the best choice. But if you are just watching calories, it is on par with other fast casual spots.
Frequently Asked Questions
Here are answers to common questions about L&L Hawaiian Barbecue nutrition.
Is L&L Hawaiian Barbecue healthy?
It depends on what you order. The grilled chicken plate with a side salad is a balanced meal. The fried katsu plate with rice and mac salad is not. You can make it healthy by swapping sides and choosing grilled proteins.
What is the lowest calorie item at L&L?
The beef stew plate is the lowest at around 780 calories. The grilled mahi mahi is close at 720 calories if you get it grilled. Avoid the short ribs and katsu if you want to keep calories down.
Can I eat L&L on a keto diet?
It is very hard. The rice and mac salad are carb heavy. Even without the rice, the marinades contain sugar. You would need to order the meat plain and skip all sides. That is not practical for most people.
How many calories are in the L&L BBQ Mix Plate?
The BBQ Mix Plate has about 1,050 calories. It includes beef, chicken, short ribs, rice, and mac salad. This is one of the higher calorie items on the menu.
Does L&L have any low sodium options?
Not really. Most items are marinated in soy sauce based mixtures. The lowest sodium option is the beef stew at 1,450mg. That is still over half the daily recommended limit for most adults.
Final Tips For Eating At L&L
You can enjoy L&L without ruining your diet. The key is to control the sides. The protein is fine. The rice and mac salad are where the calories hide.
Order a mini plate if your location offers it. The mini plate has one scoop of rice and a smaller protein portion. That cuts the calories by about 30 percent.
Share your meal with a friend. The portions are big enough for two people. Splitting the BBQ Mix Plate gives you a reasonable 525 calorie meal.
Ask for the sauce on the side. This lets you control how much you use. The katsu sauce is delicious but it is pure sugar.
Remember that the nutrition info is an estimate. The actual calories can vary based on how the cook prepares your food. But the numbers in this guide are close enough for planning.
L&L Hawaiian Barbecue is a treat. It is not an everyday food if you are trying to lose weight. But with the right choices, you can fit it into your meal plan. Choose grilled over fried, swap the mac salad for veggies, and watch your portions. That is all it takes to enjoy the flavors without the guilt.