Ordering a mixed plate at L & L Hawaiian BBQ presents a generous portion that balances protein and carbs, yet the calorie math depends heavily on the sauce. Understanding L & L Hawaiian BBQ Nutrition and Calories before you order can help you make a smarter choice without giving up flavor. This guide breaks down the most popular menu items, sauce swaps, and portion strategies so you can enjoy your meal with your health goals intact.
L & L Hawaiian BBQ Nutrition And Calories
L & L Hawaiian BBQ is famous for its plate lunches. These meals usually include a protein, two scoops of white rice, and a scoop of macaroni salad. That combo is delicious, but it can pack a serious caloric punch. Let’s look at the numbers for the most common plates.
Chicken Katsu Plate
Chicken katsu is a fan favorite. The chicken is breaded and fried, which adds significant calories and fat. A typical L & L Chicken Katsu plate contains around 1,100 to 1,300 calories. The crispy coating soaks up oil, making this one of the higher-calorie options on the menu.
- Calories: ~1,200
- Protein: ~55g
- Carbs: ~130g
- Fat: ~50g
BBQ Mixed Plate
The BBQ Mixed Plate includes BBQ beef and BBQ chicken. This is a protein-heavy option. The marinade is sweet and savory, but it also contains sugar. Expect this plate to be around 1,000 to 1,150 calories. The beef and chicken are grilled, which is better than fried, but the sugary glaze can add up.
- Calories: ~1,080
- Protein: ~65g
- Carbs: ~110g
- Fat: ~35g
Hawaiian BBQ Chicken Plate
This is often seen as a lighter option. The chicken is grilled and brushed with a teriyaki-style sauce. A full plate with rice and mac salad is around 950 to 1,100 calories. The chicken itself is lean, but the rice and mac salad are the calorie drivers here.
- Calories: ~1,000
- Protein: ~60g
- Carbs: ~120g
- Fat: ~30g
Beef Stew Plate
Beef stew is a hearty, homestyle option. It is not fried, which is a plus. However, the stew is thick and often contains potatoes and carrots. A plate with rice and mac salad is around 900 to 1,050 calories. The sodium content can also be high, so watch out if you are watching your salt intake.
- Calories: ~980
- Protein: ~45g
- Carbs: ~115g
- Fat: ~30g
Short Rib Plate
Short ribs are rich and fatty. This is the most indulgent option. A short rib plate can easily hit 1,400 calories. The meat is marinated and grilled, but the fat content is naturally high. If you are counting calories, this is the one to split or save for a cheat day.
- Calories: ~1,400
- Protein: ~50g
- Carbs: ~120g
- Fat: ~75g
How The Sides Affect Your Total
The protein is only half the story. The sides at L & L are the real calorie contributors. Two scoops of white rice are about 400 calories. The macaroni salad is another 300 to 400 calories. That means your sides alone are around 700 to 800 calories before you even touch the meat.
Macaroni Salad Breakdown
The mac salad is creamy and tangy. It is made with mayonnaise, which is calorie-dense. A single scoop can be around 350 calories. If you are trying to cut back, this is the first thing to swap or reduce.
- Standard scoop: ~350 calories
- Fat content: ~25g
- Carbs: ~20g
Rice Options
White rice is standard, but you can ask for brown rice at some locations. Brown rice has more fiber and nutrients. It is not lower in calories, but it will keep you fuller for longer. A scoop of brown rice is similar in calories to white rice, around 200 per scoop.
- White rice (2 scoops): ~400 calories
- Brown rice (2 scoops): ~420 calories
- Fried rice (if available): ~500+ calories
Sauces And Marinades
The sauce is where hidden calories and sugar live. L & L uses teriyaki sauce, BBQ sauce, and special marinades. These sauces are heavy on sugar and sodium. A few extra tablespoons of sauce can add 100 to 200 calories to your meal.
Teriyaki Sauce
Teriyaki sauce is sweet and thick. It is made from soy sauce, sugar, and mirin. A serving of teriyaki sauce can have 15 to 20 grams of sugar. If you are watching your carbs, ask for the sauce on the side.
- Calories per serving: ~80
- Sugar: ~18g
- Sodium: ~600mg
BBQ Sauce
The BBQ sauce at L & L is similar to a sweet hickory style. It is lower in sugar than teriyaki but still significant. It adds a smoky flavor but also extra calories. Use it sparingly.
- Calories per serving: ~70
- Sugar: ~12g
- Sodium: ~350mg
Special Hawaiian Marinade
This is the sauce used on the BBQ beef and chicken. It has a pineapple-soy base. It is delicious but contains high fructose corn syrup in many cases. This marinade is often already cooked into the meat, so you cannot remove it. Be aware that this adds about 50 to 100 calories per serving of meat.
How To Order A Lower Calorie Meal
You do not have to skip L & L entirely. You just need to make smart swaps. Here is a step-by-step guide to building a lighter plate.
- Choose a grilled protein like BBQ chicken or beef over fried options like katsu.
- Ask for the sauce on the side. This gives you control over how much you use.
- Swap the mac salad for a green salad or extra vegetables if available.
- Request only one scoop of rice instead of two. This saves about 200 calories.
- Drink water or unsweetened tea instead of soda. A large soda can add 300 calories.
Best Low-Calorie Picks
If you want the lowest calorie option on the menu, go for the Grilled Chicken Breast plate without sauce. Ask for extra lettuce and a side of steamed veggies. This can bring your total down to around 600 calories.
- Grilled chicken (no sauce): ~300 calories
- One scoop rice: ~200 calories
- Side salad (no dressing): ~50 calories
- Total: ~550 calories
Worst High-Calorie Picks
On the flip side, the Fried Shrimp plate and the Short Rib plate are the highest in calories. The shrimp is breaded and fried, similar to katsu. Combine that with rice and mac salad, and you are looking at 1,300 to 1,500 calories.
- Fried Shrimp Plate: ~1,450 calories
- Short Rib Plate: ~1,400 calories
- Chicken Katsu Plate: ~1,200 calories
Nutritional Comparison Table
Here is a quick reference for the main plates. Use this when you are deciding what to order. The numbers are estimates based on standard L & L recipes.
- BBQ Chicken Plate: 1,000 cal, 60g protein, 30g fat
- BBQ Mixed Plate: 1,080 cal, 65g protein, 35g fat
- Chicken Katsu: 1,200 cal, 55g protein, 50g fat
- Beef Stew: 980 cal, 45g protein, 30g fat
- Short Rib: 1,400 cal, 50g protein, 75g fat
Frequently Asked Questions
Here are some common questions about L & L Hawaiian BBQ nutrition and calories.
Is L & L Hawaiian BBQ Healthy?
It depends on what you order. The grilled chicken and BBQ beef are decent protein sources. However, the sides and sauces add a lot of calories, sugar, and sodium. You can make it healthier by customizing your order.
What Is The Lowest Calorie Item At L & L?
The lowest calorie item is usually the Grilled Chicken Breast plate without rice or mac salad. If you get it with a side salad, it can be under 500 calories. The plain chicken breast itself is around 300 calories.
Does L & L Have Nutritional Information Available?
Yes, L & L provides nutritional info on their official website. However, the numbers can vary by location. It is always best to ask the staff about preparation methods if you have specific dietary needs.
Can I Eat L & L On A Keto Diet?
It is very difficult. The marinades contain sugar, and the sides are carb-heavy. If you are strict keto, you would need to order plain grilled meat with no sauce and skip the rice and mac salad. Even then, the marinade may have hidden carbs.
How Many Calories Are In A Loco Moco?
A Loco Moco at L & L has about 1,100 calories. It includes a hamburger patty, rice, gravy, and a fried egg. The gravy and egg add significant fat and cholesterol.
Final Tips For Eating At L & L
You can enjoy L & L without wrecking your diet. The key is portion control and sauce management. Share a plate with a friend or save half for later. The portions are large enough for two meals.
Always ask for nutrition info if you are unsure. The staff is usually helpful. And remember, the calorie counts we discussed are estimates. Actual numbers may vary based on how the food is prepared at your local store.
One more thing to note: the sodium levels at L & L are very high. Most plates exceed 2,000mg of sodium, which is close to the daily recommended limit. If you have high blood pressure, be careful with the soy-based sauces and marinades.
In summary, L & L Hawaiian BBQ Nutrition and Calories are manageable if you plan ahead. Choose grilled over fried, skip the mac salad, and go light on the sauce. That way, you can satisfy your craving for Hawaiian BBQ while staying on track with your health goals.
So next time you pull up to the drive-thru, you will know exactly what to order. A little knowledge goes a long way in making a balanced choice. Enjoy your meal, and make it work for you.