Understanding the Calorie Count at Benihana
Benihana's chicken fried rice is a flavorful and filling dish, but its caloric load depends heavily on the portion size and specific preparation. The restaurant offers different versions, including a hibachi side dish and larger take-home options, which all have varying nutritional information.
The Standard Hibachi Chicken Rice Side
For diners at a hibachi table, the Hibachi Chicken Rice side is a standard offering. A 9-ounce serving of this dish contains 560 calories, along with 70 grams of carbohydrates and 15 grams of protein. It is important to note that this is the caloric value for the rice and chicken side dish alone. The total calories for a full hibachi meal will be significantly higher, as it includes soup, salad, and other components.
Nutritional breakdown of 9oz Hibachi Chicken Rice:
- Calories: 560
- Carbohydrates: 70g
- Protein: 15g
- Fat: 11g
- Sodium: 570mg
Analyzing Take-Home Fried Rice Portions
Benihana also offers different portion sizes for takeout. For instance, a 12-ounce take-home order of Spicy Fried Rice with Chicken has a substantially higher calorie count of 940 calories. A larger 24-ounce take-home version escalates the calorie count to 1870. These larger portions are often intended for multiple servings, but it is easy to misjudge portion sizes when eating at home.
Breakdown of take-home sizes:
- 12 oz Spicy Fried Rice w/ Chicken: 940 calories
- 24 oz Spicy Fried Rice w/ Chicken: 1870 calories
Factors Influencing Calorie Totals
Several elements contribute to the calorie and nutritional profile of Benihana's chicken fried rice. The teppanyaki cooking style, while entertaining, involves liberal use of oil and butter, which adds significant fat and calories. The sauces also play a key role.
- Cooking Fats: Chefs use ample amounts of butter and oil on the hibachi grill to achieve the signature caramelized flavor and prevent sticking. These fats are calorie-dense.
- Sauces: Benihana's sauces, such as Yum Yum sauce, are a major source of additional calories and fat. Requesting sauces on the side can help you manage your intake.
- Ingredients: The addition of chicken and egg boosts the protein content, while the jasmine rice provides carbohydrates. The vegetables included are a small but healthy component.
Comparing Hibachi Fried Rice to Other Sides
When considering your meal, it's helpful to see how fried rice stacks up against other side options.
| Side Dish | Approximate Calories | Portion Size | Primary Calorie Source |
|---|---|---|---|
| Hibachi Chicken Rice | 560 | 9 oz | Rice, chicken, cooking fats |
| Steamed Rice | 300 | 6 oz | Carbohydrates (rice) |
| Hibachi Vegetables | 40 | 4 oz | Vegetables, small amount of cooking oil |
| Brown Rice | 250 | Side | Carbohydrates (brown rice) |
This comparison table clearly shows that opting for steamed rice or hibachi vegetables can dramatically reduce the total calorie count of your meal.
Making Healthier Choices
If you are watching your calorie intake, you don't have to skip Benihana's signature experience entirely. There are several ways to enjoy your meal while making it a healthier option.
- Go easy on the sauce. The famous Yum Yum sauce is delicious but also calorie-heavy. Try using it sparingly or ask for a lower-calorie alternative if available.
- Request less oil and butter. Speak with your hibachi chef and ask them to use minimal oil and butter during the cooking process. This small change can make a big difference.
- Choose steamed rice. Opting for steamed rice over fried rice is one of the most effective ways to cut calories and fat from your meal.
- Focus on vegetables. Ask for extra hibachi vegetables and make them a centerpiece of your plate. They are low in calories and high in nutrients.
- Mind your portion size. Remember that restaurant portions are often large. Consider sharing your meal or asking for a to-go box at the start of your meal to save some for later.
Conclusion
Benihana chicken fried rice is a delicious but calorie-dense dish, especially the larger takeout portions. A standard 9-ounce hibachi side contains 560 calories, while larger take-home sizes can exceed 900 calories. By understanding the nutritional information and asking for specific preparation adjustments, you can still enjoy the Benihana experience while keeping your dietary goals on track. Small changes, such as opting for steamed rice or limiting your sauce intake, can lead to significant calorie savings. For the most up-to-date information, it's always best to check the official Benihana nutritional information page on their website, available at Benihana Hibachi Calories and Nutritional Information.
Making Your Own Healthier Version
If you want to control every ingredient, consider making a hibachi-style chicken fried rice at home. By using less oil, more vegetables, and a low-sodium soy sauce, you can create a meal that captures the hibachi flavor with a much lower calorie count. This allows for total customization and portion control.
