How many calories are in a Hawaiian plate? A nutritional breakdown

November 24, 2025 •

4 min read

According to nutrition guides from Hawaiian restaurants, a mixed plate can contain well over 800 calories. The exact number of calories in a Hawaiian plate varies significantly depending on the choice of entrée, side dishes, and portion sizes.

Quick Summary

The total calorie count of a Hawaiian plate lunch is influenced by the main protein, side dishes such as macaroni salad and rice, and the overall portion size. Many versions of this meal can exceed 800 calories, highlighting the need for component-level awareness.

Key Points

Significant Calorie Range: The calorie count for a Hawaiian plate lunch is not fixed, ranging from around 400 to over 1000+ calories depending on ingredients and portions.
High-Calorie Components: Macaroni salad and heavy sauces like spicy mayo are often the most calorie-dense parts of a plate lunch.
Protein Matters: The type of protein dramatically impacts the calorie total; for example, a fried chicken katsu is much higher in calories than grilled chicken.
Smart Swaps are Key: You can significantly lower your calorie intake by swapping white rice for greens or brown rice and choosing grilled over fried entrées.
Portion Control: Pay attention to the portion sizes offered; a 'mini' plate will have considerably fewer calories than a standard or 'mix' plate.
Sauce Adds Up: High-calorie sauces can add several hundred calories to your meal, so asking for them on the side and using them sparingly is a good strategy.

The Standard Hawaiian Plate Lunch Components

A classic Hawaiian plate lunch features a standard set of components: typically, two scoops of white rice, a scoop of creamy macaroni salad, and a protein entrée. To understand how many calories are in a Hawaiian plate, you must first assess the contribution of each individual element. The white rice, which serves as the foundation, contributes a significant carbohydrate load. Meanwhile, the macaroni salad, often heavy with mayonnaise, is a major source of fat and calories.

Calorie Contribution of Base Elements

Two Scoops of White Rice: Approximately 300 calories.
One Scoop of Macaroni Salad: Can range from 250 to over 300 calories per serving, depending on the preparation.

Calorie Breakdown of Common Entrées

The protein is a core part of the Hawaiian plate lunch, and its preparation and type can drastically alter the overall calorie count. Choosing grilled over fried options is a common way to reduce calories, but even within similar preparations, significant differences can exist.

Kalua Pork

Kalua pork, traditionally cooked in an imu (underground oven), is a flavorful, smoky main course. A 3-ounce serving of Kalua pork can contain around 260 calories, primarily from fat and protein. When served with cabbage, this can be one of the lighter options, though restaurant preparations may add more fat during cooking.

Hawaiian BBQ Chicken

Often marinated in a sweet and savory sauce, Hawaiian BBQ chicken is a popular, juicy choice. A serving of BBQ chicken can contain approximately 230 to 300 calories, depending on the portion size and marinade. The sugar content in the BBQ sauce contributes to the overall caloric total.

Chicken Katsu

Chicken katsu consists of a breaded, deep-fried chicken cutlet. A serving of chicken katsu is one of the more calorie-dense options, contributing around 445 calories per mini-meal portion, not including the rice and mac salad. The frying process and the accompanying sauce significantly increase its caloric impact.

Teriyaki Beef

Another staple is Teriyaki beef, which consists of thinly sliced beef marinated and grilled. A mini-meal serving is around 227 calories. However, the full plate lunch size, with larger meat portions and more sauce, will be substantially higher.

Customizing Your Plate to Control Calories

For those watching their caloric intake, a Hawaiian plate lunch offers numerous opportunities for customization without sacrificing flavor. Here are some smart swaps and portion control strategies:

Swap White Rice for Brown Rice or Greens: Opting for mixed greens or a smaller portion of brown rice can save hundreds of calories and add fiber.
Request Lighter Sides: Ask for a toss salad instead of macaroni salad. If you can't part with mac salad, request a smaller portion or have the dressing on the side.
Choose Grilled Over Fried: Select grilled chicken or fish instead of a fried option like chicken katsu to avoid excess calories from oil.
Mind the Sauce: Sauces like spicy mayo can add hundreds of calories to a plate. Use them sparingly or ask for a low-calorie alternative like ginger ponzu.
Control Protein Portions: Many restaurants offer different protein sizes, such as mini-meals versus regular or large plates. Choosing a smaller portion is a straightforward way to reduce total calories.

Comparison of Different Plate Lunch Options

Here is a comparative look at the approximate total calories for various plate lunch combinations from a popular Hawaiian BBQ chain, illustrating how different choices can affect your meal's energy content.


Plate Lunch Option	Entrée	Sides	Approx. Total Calories
Hawaiian BBQ Mix Plate	BBQ Chicken, Kalua Pork	Rice, Mac Salad	820+
Kalbi Short Ribs Plate	Kalbi Short Ribs	Rice, Mac Salad	1050+
Teriyaki Chicken Plate	Teriyaki Chicken	Rice, Mac Salad	460+ (Mini Meal estimate)
Shrimp & White Fish Combo	Shrimp, Island White Fish	Rice, Mac Salad	750+

Note: These figures are based on specific restaurant menus and can vary based on preparation and portion sizes. For a more detailed breakdown, refer to the nutrition information from specific restaurants, such as those provided by Ono Hawaiian BBQ.

Conclusion

The number of calories in a Hawaiian plate is not a single, fixed number but a range that depends entirely on your specific choices. While a traditional, larger-portioned plate with rich entrées and creamy sides can easily surpass 1000 calories, mindful adjustments—such as opting for grilled proteins, swapping sides, and controlling portion sizes—can result in a healthier, lower-calorie meal. Being aware of the calorie contributions of each component allows you to enjoy this delicious island staple while staying aligned with your nutritional goals.

For more information on the origins of the plate lunch, you can explore resources like the Hawaii.com guide to the iconic meal.

Frequently Asked Questions

A standard Hawaiian plate lunch, featuring a protein, two scoops of rice, and a scoop of mac salad, can have anywhere from 700 to over 1,000 calories depending on the ingredients and portion size.

The macaroni salad, often made with a mayonnaise-heavy dressing, and any fried protein entrées are usually the most calorie-dense components of a Hawaiian plate lunch.

Yes, by customizing your order. Options include choosing grilled proteins, swapping out mac salad for a tossed green salad, and replacing white rice with brown rice or mixed greens.

Based on a 3-ounce serving, Kalua pork contains approximately 260 calories. However, the total can vary based on fat content and preparation.

Generally, yes. A mindful poke bowl with a greens or rice base and light sauce can range from 500 to 700 calories, often making it a lower-calorie alternative to a traditional plate lunch.

Sauces can significantly increase the calorie count. For example, a single tablespoon of spicy mayo can add 100 calories, and using generous amounts can inflate the total by several hundred.

Yes, aside from the standard macaroni salad, healthier options may include green tossed salads, kimchi, or simply choosing a smaller portion of the richer sides.