Decoding the Calories in Benihana Hibachi Chicken
When you order the hibachi chicken at Benihana, it’s important to realize that the calorie count for the main protein is just one piece of the nutritional puzzle. The 280-calorie count for a 7-ounce serving of hibachi chicken is relatively low and provides a high-protein, low-carb base for your meal. However, the additional components of the traditional hibachi meal—including soup, salad, vegetables, and the ever-popular fried rice—significantly increase the total caloric intake.
The Full Hibachi Experience: More Than Just Chicken
A standard hibachi dinner at Benihana includes much more than just the chicken. A full meal typically comes with onion soup, a green salad with ginger dressing, a shrimp appetizer, and hibachi vegetables, plus your choice of steamed or fried rice. When you add up the calories from each of these components, the meal's total can easily exceed 1,000 calories. This is often where calorie confusion occurs, as diners underestimate the impact of the side dishes.
For example, Benihana's steamed rice is around 300 calories, while the fried rice is often 440 calories or more per serving. The delicious ginger dressing for the salad and the various dipping sauces also contribute to the overall calorie count. Understanding these additions is key for anyone watching their caloric intake.
Nutritional Breakdown of Benihana Hibachi Chicken
Focusing on the chicken itself reveals a favorable nutritional profile. The 280-calorie hibachi chicken portion is a great source of lean protein, offering 44 grams and only 1 gram of carbohydrates. The fat content is also modest at 11 grams, with just 3 grams of saturated fat. This makes the chicken itself a healthy choice.
To keep your meal lighter, you can make simple adjustments. Opt for steamed rice instead of fried rice, or skip the rice entirely and double up on the hibachi vegetables, which are relatively low in calories. Requesting sauces on the side and using them sparingly also helps to manage total fat and sodium content.
Calorie Comparison: Hibachi Chicken and Common Sides
| Item | Calories (per serving) | Key Takeaway |
|---|---|---|
| Hibachi Chicken (7 oz) | ~280 calories | A solid, low-calorie, high-protein base. |
| Hibachi Fried Rice | ~440 calories | A significant calorie addition due to oil, egg, and sauces. |
| Steamed Rice | ~300 calories | A lower-calorie alternative to fried rice. |
| Hibachi Vegetables | ~40 calories | A very low-calorie, nutrient-dense option. |
| Onion Soup | ~25-30 calories | A light, flavorful starter. |
| Benihana Salad | ~90 calories | Calories come mainly from the ginger dressing. |
Tips for a Lighter Hibachi Meal
To enjoy a Benihana meal without overdoing it on calories, consider these strategies:
- Prioritize Lean Protein: The hibachi chicken is a great choice. You could also opt for scallops (140 calories) or shrimp (200 calories) for an even lighter protein option.
- Choose Steamed Rice: Swapping fried rice for steamed rice is one of the easiest ways to save several hundred calories.
- Load Up on Vegetables: The hibachi vegetables are low in calories and high in nutrients. Feel free to ask for extra.
- Mind the Sauces: Benihana's sauces, especially the mustard sauce, can add calories quickly. Ask for them on the side and use them in moderation.
- Be Aware of Portions: The amount of oil and butter used during the cooking process is for the table, so the calorie density can add up quickly. Be mindful of how much is added to your specific portion.
The Hibachi Cooking Process and Hidden Calories
The teppanyaki cooking process, where food is prepared on a large iron griddle, involves cooking with oil and butter. While this adds flavor, it also contributes to the calorie and fat content. An individual can't precisely control this, but understanding that these extra fats are used helps put the final meal's caloric value into perspective. The chef often adds a significant amount of butter to the fried rice and to sauté the vegetables and protein, which can cause the overall calorie count to increase dramatically, especially if sauces are also used liberally. For a comprehensive guide on making healthier choices while dining out, the Dietary Guidelines for Americans offers many helpful recommendations, including being conscious of portion sizes and added fats.
Conclusion
The calorie count for Benihana hibachi chicken itself is a manageable 280 calories for a 7-ounce portion, making it a lean, protein-packed choice. However, the total caloric intake of a full hibachi meal can be considerably higher due to the inclusion of sides like fried rice and salad dressing, as well as the oil and butter used in the cooking process. By making conscious choices, such as opting for steamed rice, requesting extra vegetables, and limiting sauces, diners can enjoy the hibachi experience while keeping their meal lighter and more aligned with their nutritional goals.
Key Takeaways
- Chicken Entrée Calories: The base 7 oz Benihana hibachi chicken contains 280 calories and is high in protein.
- Total Meal Calories: A complete hibachi dinner with sides can easily total over 1,000 calories due to extras like fried rice and sauces.
- Fried Rice Impact: Hibachi fried rice is a significant calorie addition, potentially adding 440+ calories per serving.
- Lighter Options Available: Choosing steamed rice, extra vegetables, and using less sauce can help reduce total calories.
- Cooking Method Adds Fat: The teppanyaki cooking method involves oil and butter, contributing hidden calories to the final dish.
- Protein Powerhouse: With 44 grams of protein, the hibachi chicken is a filling and nutritious base.
FAQs
Q: Is Benihana hibachi chicken healthy? A: The chicken itself is a lean, high-protein option at 280 calories per 7 oz serving, making it a healthy base. The healthiness of the overall meal depends on the sides chosen.
Q: How many calories are in Benihana fried rice? A: A single serving of Benihana hibachi chicken fried rice is approximately 440 calories.
Q: Can I request less butter and oil at Benihana? A: Yes, you can ask the chef to go easy on the butter and oil during the cooking process to reduce the overall fat and calorie content of your meal.
Q: How can I make my Benihana meal lower in calories? A: Opt for steamed rice instead of fried rice, choose extra hibachi vegetables, and use dipping sauces sparingly to reduce your total calorie count.
Q: Do the different hibachi chicken options at Benihana have different calories? A: Yes, Benihana offers different portion sizes and variations, such as the lunch-sized or spicy versions, which have slightly different calorie counts.
Q: What is the highest calorie item in a Benihana meal? A: Often, the hibachi fried rice is one of the highest calorie components of the meal due to the oil and egg used in its preparation.
Q: How does hibachi chicken compare to other Benihana entrées? A: The 280-calorie hibachi chicken is generally one of the lower-calorie protein options compared to others like some steak or seafood combinations.
Q: How much does Benihana's ginger dressing add to the meal? A: The Benihana salad with ginger dressing adds around 90 calories, mostly from the dressing.
Q: Can I get my hibachi chicken with just vegetables? A: Yes, you can ask for your hibachi chicken to be served with just the sautéed vegetables to create a high-protein, low-carb, and low-calorie meal.
Q: Where can I find the official Benihana nutrition guide? A: Benihana publishes a detailed nutritional guide on its website, which provides information for all their menu items.
Q: Is the shrimp appetizer included with the hibachi chicken meal high in calories? A: No, the hibachi shrimp appetizer is a light start, containing only around 40 calories.
