L&L Hawaiian BBQ Nutrition and Calories is something you should check before you order, especially if you are watching your daily intake. L&L Hawaiian BBQ’s grilled chicken plate provides a leaner counterpoint to the fried options that dominate the menu’s caloric peak. You can enjoy the island flavors without blowing your entire daily budget if you know what to pick.
The menu is big. There are BBQ mixes, short ribs, and fried shrimp. But the calorie counts vary wildly. A single plate can feed you for two meals, or it can pack in more than 2,000 calories. Let’s break down the numbers so you can make a smart choice.
L&L Hawaiian BBQ Nutrition And Calories
When you walk into L&L, you are looking at plate lunches. These are hearty portions of protein, rice, and mac salad. The nutrition facts depend heavily on the sauce and the cooking method. Fried items are heavy. Grilled items are lighter. The sides also add up fast.
Here is the core issue. The standard plate comes with two scoops of white rice and a scoop of macaroni salad. That combo alone is roughly 600 to 700 calories before you even touch the meat. So, the protein choice is what makes or breaks your meal.
Grilled Chicken Plate Breakdown
The Grilled Chicken Plate is often seen as the “healthy” option. It is better, but it is not a salad. The chicken is marinated in a sweet shoyu sauce. It is then cooked on a flat top grill. A typical serving includes two chicken thighs.
- Calories: 680 to 780 per plate
- Protein: 45 to 55 grams
- Carbohydrates: 80 to 90 grams
- Fat: 20 to 25 grams
- Sodium: 1,200 to 1,500 mg
That sodium number is high. It exceeds half of the recommended daily value. The sugar in the marinade is also present. You are looking at roughly 15 to 20 grams of sugar just from the sauce. It is a solid protein source, but the sides drag the carb count up.
Chicken Katsu Plate Calories
Chicken Katsu is a fan favorite. It is panko-breaded and deep-fried. This is where the calories spike. The frying process adds significant oil. The breading absorbs a lot of fat.
- Calories: 1,050 to 1,150 per plate
- Protein: 50 to 60 grams
- Carbohydrates: 100 to 110 grams
- Fat: 50 to 60 grams
That is almost double the grilled chicken. The katsu sauce is also sugary. If you are counting calories, this plate is a splurge. You might want to share this one or save half for later.
BBQ Mix Plate Nutrition
The BBQ Mix Plate is the ultimate sampler. It includes beef short ribs, chicken, and BBQ beef. You get a lot of meat. You also get a lot of fat and sugar because the sauces are thick and caramelized.
- Calories: 1,200 to 1,400 per plate
- Protein: 60 to 70 grams
- Carbohydrates: 110 to 130 grams
- Fat: 60 to 75 grams
The short ribs are the biggest contributor. They are fatty cuts. The BBQ beef is also heavily sauced. This plate is a calorie bomb. It is delicious, but it is not a daily meal.
Fried Shrimp Plate Calories
Fried shrimp sounds light, but it is not. The shrimp are battered and fried. They are usually served with a creamy cocktail sauce or a butter sauce. This adds even more fat.
- Calories: 950 to 1,100 per plate
- Protein: 35 to 40 grams
- Carbohydrates: 90 to 100 grams
- Fat: 45 to 55 grams
The protein is lower than the chicken options. The fat is high. If you want seafood, this is the only real option, but be aware of the trade-off.
Short Rib Plate Nutrition
The Short Rib Plate is rich. The ribs are braised or grilled with a sweet soy glaze. The meat is tender and fatty. This is one of the most calorie-dense items on the menu.
- Calories: 1,300 to 1,500 per plate
- Protein: 55 to 65 grams
- Carbohydrates: 100 to 120 grams
- Fat: 70 to 85 grams
This is the highest calorie count on the standard menu. The fat content is massive. You are getting a lot of flavor, but you are also getting a lot of saturated fat. This is a “once in a while” meal.
Side Dishes And Extras
You can swap out sides, but it costs extra. The mac salad is a standard. It is creamy and high in fat. The rice is simple carbs. You can ask for brown rice, but it is not always available at every location.
- Mac Salad (side): 300 to 400 calories
- White Rice (2 scoops): 400 to 500 calories
- Brown Rice (2 scoops): 350 to 450 calories
- Green Salad (side): 50 to 80 calories
If you swap the mac salad for a green salad, you save about 300 calories. If you swap the rice for a green salad, you save another 400 calories. That is a huge difference. You can turn a 1,200 calorie plate into a 700 calorie meal.
Appetizers And Sides
The appetizers are not light. The fried wontons and the BBQ chicken wings are high in calories. The spam musubi is a popular snack, but it is not diet food.
- Spam Musubi: 200 to 250 calories
- Chicken Wings (6 pieces): 500 to 700 calories
- Fried Wontons (6 pieces): 400 to 500 calories
- Furikake Fries: 600 to 800 calories
The Furikake fries are loaded with seasoning and sauce. They are a meal on their own. If you are sharing, they are fine. If you are eating them solo, you are adding a lot of calories.
Beverages And Desserts
Do not forget the drink. A large soda adds 200 to 300 calories. A fruit punch or a sweet tea is even worse. Water is the best choice. The desserts are also heavy. The haupia (coconut pudding) is about 200 calories per slice.
- Large Soda: 250 to 300 calories
- Sweet Tea: 200 to 250 calories
- Haupia: 180 to 220 calories
- Chocolate Cake: 400 to 500 calories
These extras can easily push your meal over 2,000 calories. If you are tracking macros, skip the drink and the dessert. Stick with water.
How To Order Low Calorie At L&L
You have options. You do not have to eat the standard plate. Here is a step-by-step guide to building a lighter meal.
- Choose a grilled protein. The Grilled Chicken or the BBQ Beef (without short ribs) are the best bets.
- Ask for the sauce on the side. This lets you control how much you eat. The sauce is where the sugar and sodium hide.
- Swap the mac salad for a green salad. This saves you 300 to 400 calories instantly.
- Ask for one scoop of rice instead of two. This saves you 200 calories.
- Drink water or unsweetened iced tea. Avoid the sugary drinks.
If you follow these steps, you can get a meal for around 600 to 700 calories. That is a reasonable fast food meal. It is not a diet meal, but it is manageable.
Macro Breakdown For Fitness
If you are counting macros, you need to be precise. The nutrition info is not always posted in the store. You have to estimate. Here is a rough guide.
- Protein: 50-60g (good for a single meal)
- Carbs: 80-120g (high, mostly from rice)
- Fat: 20-80g (depends on the protein choice)
- Sodium: 1,200-2,000mg (very high)
The protein is solid. You will get enough to build muscle. The carbs are high, so this is a good post-workout meal. The fat is variable. Stick with grilled options to keep the fat low.
Comparing L&L To Other Fast Food
How does this compare to a burger joint? A double cheeseburger meal is about 1,100 calories. A L&L BBQ Mix plate is about 1,300 calories. They are similar. The difference is the protein. L&L gives you more protein per calorie.
But the sodium is a concern. Most L&L plates have over 1,500 mg of sodium. That is 65% of your daily limit. If you have high blood pressure, you need to be careful. Drink extra water to flush out the salt.
Frequently Asked Questions
Is L&L Hawaiian BBQ healthy?
It depends on what you order. The grilled chicken plate is moderate. The fried and BBQ mix plates are high in calories and fat. You can make it healthier by swapping sides and skipping the sauce.
What is the lowest calorie item at L&L Hawaiian BBQ?
The Grilled Chicken Plate with a green salad and one scoop of rice is the lowest. It comes in around 600 to 700 calories. The plain chicken breast (if available) is even lower.
How many calories are in a L&L BBQ Mix plate?
The BBQ Mix plate has about 1,200 to 1,400 calories. It includes short ribs, chicken, and beef. It is one of the highest calorie items on the menu.
Can I eat L&L on a keto diet?
It is difficult. The rice and mac salad are off-limits. You could order the grilled chicken without rice and with a green salad. But the marinade has sugar. It is not strictly keto.
Does L&L have nutrition facts available?
Some locations have a PDF or a poster. You can also ask the cashier. The online menu sometimes lists calories. It is best to check the specific location’s website.
Final Thoughts On L&L Nutrition
L&L Hawaiian BBQ is a treat. The flavors are bold and the portions are generous. But the nutrition numbers are serious. You cannot eat here every day without consequences. The high sodium and high fat content are real concerns.
If you are going to eat here, plan ahead. Choose grilled over fried. Swap the sides. Skip the sugary drinks. This way you can enjoy the island taste without ruining your health goals. The key is moderation and making smart swaps. You can have a satisfying meal that fits your calorie budget.
Remember that the portions are huge. You can easily split a plate with a friend. That cuts the calories in half. Or you can take half home for lunch the next day. This is the best strategy for managing your intake. It saves you money and calories.
So next time you are at the counter, take a breath. Look at the menu with fresh eyes. Choose the grilled chicken. Ask for the sauce on the side. Get a green salad instead of the mac salad. You will leave full and happy, and you won’t feel guilty afterward. That is the smart way to eat at L&L.