Can You Eat Healthy at Benihana? A Guide to Smarter Hibachi Dining

Hibachi-style cooking, with its sizzling spectacle, relies on fresh ingredients and high-heat grilling, making it one of the healthier dining options available. Given its theatrical cooking style, many diners wonder, 'Can you eat healthy at Benihana?' The answer is yes, by making mindful menu choices.

Quick Summary

This guide provides practical tips for navigating the Benihana menu for healthier choices. Learn how to customize hibachi meals by selecting lean proteins, swapping steamed rice for fried, and moderating high-calorie sauces. It breaks down nutritional information to help diners make informed decisions without sacrificing flavor or the fun of the teppanyaki experience.

Key Points

• Mindful Customization: You have control over your meal, so don't hesitate to ask your hibachi chef to use less oil and butter during cooking.

• Lean Protein Focus: Prioritize menu options like hibachi chicken, shrimp, or tofu, which are lower in fat and high in protein compared to some beef choices.

• Steamed Rice over Fried: A simple switch to steamed rice instead of fried rice can save you hundreds of calories, or skip it entirely for a low-carb meal.

• Strategic Sauce Selection: Request sauces on the side and favor the low-calorie, flavorful Ginger Sauce over the richer Yum Yum and Mustard sauces.

• Boost Your Veggies: Increase your vegetable intake by asking for extra hibachi vegetables, a great source of fiber and nutrients.

• Utilize Official Resources: Consult the official Benihana nutritional information on their website for detailed breakdowns of menu items.

Making Smart Choices for a Healthy Benihana Meal

Eating healthy at Benihana doesn't mean you have to miss out on the fun or flavor. The interactive nature of hibachi dining means you have a front-row seat to your meal's preparation, allowing for easy customization. With a few simple swaps and strategic ordering, you can create a delicious and nutritious meal that aligns with your health goals. The key lies in understanding the menu and knowing where to make adjustments to reduce calories, sodium, and fat while boosting nutrients.

Customizing Your Hibachi Experience

One of the biggest advantages of hibachi-style cooking is the ability to request changes as your meal is being prepared. Your chef is cooking your food right in front of you, so don't be afraid to make requests. This level of control is unique and can be the difference between an indulgent meal and a balanced one.

Here's how to customize your order for a healthier outcome:

• Ask for less oil and butter: The cooking process at Benihana uses garlic butter and oil liberally to achieve its signature flavor. Requesting that the chef use minimal amounts can significantly reduce the overall fat and calorie count of your meal.
• Choose lean proteins: Benihana offers a variety of protein options. Chicken and shrimp are excellent lean choices, packed with protein and lower in fat compared to some steak options. For a plant-based option, tofu is a great choice and is a good source of protein.
• Load up on vegetables: The hibachi vegetables, which typically include zucchini, onions, and mushrooms, are a fantastic source of fiber and vitamins. Ask for an extra portion of vegetables in place of the fried rice to boost your meal's nutritional content.
• Opt for steamed rice over fried rice: Fried rice is a major calorie and fat contributor due to the oil and butter used in its preparation. Choosing steamed rice instead is a simple but effective way to make your meal much healthier. For a low-carb approach, you can skip the rice entirely and double up on the veggies.

Navigating Sauces and Sides

While the sauces and sides are part of the full Benihana experience, they can be a hidden source of calories and sodium. Being mindful of these extras is crucial for a healthy meal.

A Comparison of Benihana Sauces

Sauce	Calories per 1 oz	Notable Ingredients	Health Considerations
Original Yum Yum	~170 kcal	Mayonnaise, Butter, Sugar	High in fat and calories. Moderation is key.
Ginger Sauce	~10 kcal	Ginger, Rice Vinegar, Soy	Low-calorie, flavorful, and a great healthy choice.
Mustard Sauce	~110 kcal	Mustard, Soy, Vinegar	Moderate calorie count, with significant sodium.
Teriyaki Sauce	~80 kcal	Soy, Sugar, Mirin	High in sugar and sodium. Use sparingly.

From the table, it's clear that the Ginger Sauce is the healthiest option, offering a burst of flavor with minimal calories. For all sauces, it is wise to ask for them on the side and use them sparingly to control intake. The standard meal also includes a shrimp appetizer (40 calories), Benihana onion soup (25 calories), and Benihana salad with a ginger dressing (90 calories), which are all relatively low-calorie starters.

Putting it All Together: Building a Healthy Hibachi Meal

To build a healthy, balanced meal at Benihana, follow this simple strategy:

1. Start with the soup and salad: The onion soup and salad with ginger dressing are excellent low-calorie starters that can help you feel full. Use the ginger sauce sparingly on your salad if you're watching calories. You can also request a squeeze of lemon on your salad for a fresh, low-calorie alternative.
2. Order a lean protein: Choose hibachi chicken, shrimp, or a combination, and ask the chef to use less butter and oil.
3. Prioritize vegetables: Request an extra side of hibachi vegetables instead of fried rice to increase your fiber and nutrient intake. Vegetables like zucchini, carrots, and onions are grilled to perfection without excessive additives.
4. Pair with steamed rice: Stick to the healthier steamed rice option instead of the fried version. If you are following a low-carb diet, you can easily skip the rice entirely.
5. Use sauces wisely: Request sauces on the side and dip your food rather than smothering it. The ginger sauce is your best, lowest-calorie bet.
6. Enjoy the experience: The social and entertaining aspect of Benihana is part of the fun. By focusing on smart choices, you can fully enjoy the meal without guilt. For specific nutritional information, Benihana provides a nutritional guide on its website for diners with dietary concerns.

Conclusion

So, can you eat healthy at Benihana? Absolutely. By actively customizing your order and being mindful of portion sizes and high-calorie extras like fried rice and creamy sauces, you can easily enjoy a nutritious and balanced meal. The inherent use of fresh ingredients and the exhibition-style cooking make it one of the more health-conscious options among restaurant chains. By leveraging the power of customization, you can enjoy the delicious food and unforgettable experience of Benihana while staying on track with your wellness goals. For detailed dietary needs and allergen information, the official Benihana website is an authoritative source.

Note on Allergies: Benihana provides gluten-sensitive menus and offers gluten-free soy sauce, but diners with severe allergies should be aware of potential cross-contamination on the shared hibachi grills. Always communicate your needs clearly to the chef.

Can You Eat Healthy at Benihana: A Healthy Dining Checklist

• Request Less Fat: Ask the chef for less butter and oil during cooking.
• Choose Lean Protein: Opt for chicken, shrimp, or tofu over fattier steak cuts.
• Swap Your Starch: Substitute fried rice with steamed rice or extra vegetables.
• Use Sauces Wisely: Request sauces on the side and prioritize the low-calorie Ginger Sauce.
• Focus on Vegetables: Add an extra portion of hibachi vegetables to your plate.
• Control Portions: Share a meal or take half to-go to manage calorie intake.

Frequently Asked Questions

What is the healthiest meal option at Benihana?

The healthiest meal option involves choosing a lean protein like hibachi chicken, shrimp, or tofu, requesting minimal oil and butter, and opting for steamed rice or extra vegetables instead of fried rice. The meal should be accompanied by the low-calorie ginger sauce, not the creamy Yum Yum sauce.

Is Benihana's ginger dressing healthy?

Yes, Benihana's ginger dressing is a relatively healthy, low-calorie option, especially when compared to creamy alternatives. It is made with fresh ginger, carrots, and rice vinegar, providing flavor without excessive fat or calories.

How can I reduce calories at Benihana?

To reduce calories, you can ask for less butter and oil during preparation, choose steamed rice instead of fried, opt for lean proteins, and use sauces sparingly or choose the low-calorie ginger sauce.

Can you eat low-carb at Benihana?

Yes, it is possible to eat low-carb at Benihana by ordering a lean protein like steak, chicken, or shrimp and skipping the rice and noodles entirely, instead asking for extra vegetables. Favor the ginger sauce over the higher-carb teriyaki.

Is Benihana a good choice for people on a diet?

Benihana can be a good choice for people on a diet because the food is cooked fresh to order, allowing for easy customization to control calories, fat, and carbs. The theatrical cooking style is an added benefit that can promote mindful eating.

How much sodium is in a typical Benihana meal?

A typical Benihana meal can be high in sodium, particularly from soy sauce and some sauces like mustard or teriyaki. You can reduce your sodium intake by requesting less soy sauce and choosing the ginger sauce instead.

Does Benihana have vegetarian or vegan options?

Yes, Benihana offers vegetarian and vegan-friendly options. For a vegan meal, you can order the hibachi vegetables with tofu, steamed rice, and the ginger sauce, ensuring no butter is used in the preparation.