How Many Calories are in Hawaiian BBQ Beef?

According to official nutrition data, a standard Hawaiian BBQ beef plate lunch from Ono Hawaiian BBQ contains 450 calories. The total calorie count for Hawaiian BBQ beef depends heavily on the specific portion, cut of meat, marinade, and accompanying side dishes, such as rice and macaroni salad.

Quick Summary

The calorie count for Hawaiian BBQ beef varies significantly based on preparation and portion size. Factors like the marinade's sugar content, meat's fat percentage, and included side dishes greatly influence the total nutritional value.

Key Points

• Calories Vary Widely: The calorie count depends significantly on portion size and preparation, ranging from 230 for a mini-meal to well over 1000 for a large plate lunch.

• Side Dishes Add Major Calories: Sides like rice (190 cal/scoop) and macaroni salad (300 cal/scoop) heavily increase the total calorie count of a plate lunch.

• High in Protein but Also Fat and Sodium: While rich in protein, the dish often contains high levels of fat and sodium, particularly from sugary, soy-sauce-based marinades.

• Lean Cuts Reduce Calories: Using a leaner cut of beef for homemade versions, like flank or sirloin, can help lower the overall fat and calorie content.

• Make Healthier at Home: You can control calories and sodium by using low-sodium soy sauce, less sugar, and serving with healthier sides like steamed vegetables or salad.

• Different Restaurants, Different Nutrition: Be aware that calorie counts differ between restaurants, with L&L BBQ's beef bowl being lower in calories than Ono's beef bowl.

Understanding the Calorie Count of Hawaiian BBQ Beef

Hawaiian BBQ beef, also known as 'teriyaki beef' or 'beef plates', is a beloved staple of plate lunch culture. While delicious, its nutritional profile can differ greatly. A standalone mini meal of Hawaiian BBQ beef from Ono Hawaiian BBQ has 230 calories, but a full plate lunch jumps to 450 calories due to additional servings of rice and other sides. The variation in calories underscores the importance of understanding what goes into your meal and the significant impact of the marinade and side dishes.

Calorie Breakdown and Nutritional Information

The calories in Hawaiian BBQ beef come from a combination of macronutrients: protein, fat, and carbohydrates. For instance, the Ono Hawaiian BBQ plate lunch shows a breakdown of 45% protein, 38% fat, and 18% carbs. The high protein content is excellent for muscle building and satiety, but the fat and sodium can also be high. The marinade often contains sugar and high-sodium soy sauce, contributing to both the carbohydrate and sodium totals.

Here is a list of factors that influence the total calorie count:

• Cut of Beef: Fattier cuts like chuck steak will have more calories than leaner cuts like flank steak or sirloin. Thinly sliced beef, as is traditionally used, can be sourced from various parts of the animal.
• Marinade Ingredients: The marinade's composition is key. Sugary ingredients like pineapple juice or brown sugar add extra carbohydrates and calories. The amount of soy sauce directly affects the sodium content.
• Cooking Method: Grilling is a common preparation method that allows some fat to drip away. Other methods, such as pan-frying, can trap more fat in the finished product.
• Portion Size: This is one of the most critical factors. A single serving of beef is far different from a large portion in a typical plate lunch, which can include multiple meat items.
• Side Dishes: The standard plate lunch includes two scoops of rice and one scoop of macaroni salad. A single scoop of macaroni salad can add 300 calories, while one scoop of rice adds 190.

Calorie Comparison: Restaurant vs. Restaurant

The nutritional values can also vary by the specific restaurant chain or preparation. Below is a comparison table to highlight the differences. It's always best to check the most current nutritional information directly from the restaurant's website.

Item	Restaurant	Calories	Total Fat	Sodium	Protein
Hawaiian BBQ Beef (Plate Lunch)	Ono Hawaiian BBQ	450	19g	1790mg	51g
Hawaiian BBQ Beef Bowl	Ono Hawaiian BBQ	640	14g	980mg	33g
BBQ Beef Bowl	L&L Hawaiian Barbecue	390	3.47g	542mg	15.62g
Hawaiian BBQ Beef (Mini Meal)	Ono Hawaiian BBQ	230	10g	890mg	26g

Note: Nutritional information can change. Always check the official restaurant websites for the most up-to-date data.

Making Healthier Hawaiian BBQ Beef at Home

Controlling the ingredients is the best way to manage the nutritional value of your meal. You can significantly reduce calories and sodium by making smart substitutions and portioning properly. For a healthier homemade version:

1. Choose a Leaner Cut: Use flank steak, sirloin, or a lean cut of top round. Trim any visible fat before marinating.
2. Modify the Marinade: Reduce or replace the soy sauce with a low-sodium version or coconut aminos. Substitute brown sugar with a natural sweetener like pineapple juice or a small amount of honey for flavor.
3. Increase Vegetables: Add more vegetables to the dish, such as bell peppers, onions, or cabbage, to increase fiber and micronutrients without adding excessive calories.
4. Manage Side Portions: Instead of two scoops of white rice, opt for a single scoop of brown rice or a cauliflower rice alternative. Swap the calorie-dense macaroni salad for a side of steamed vegetables or a fresh green salad with a light dressing.

Conclusion

While Hawaiian BBQ beef can be a high-calorie and high-sodium dish, especially when served as a traditional plate lunch, it can be enjoyed with awareness and moderation. The number of calories can range from under 250 for a mini portion of just the beef, to well over 1,000 for a large plate lunch with all the fixings. By choosing leaner cuts of meat, modifying the marinade, and being mindful of side dish portions, you can enjoy the delicious flavors of this Hawaiian classic while keeping your nutritional goals in mind. For the most accurate nutritional data on restaurant dishes, consult the provider's official information online, such as this nutrition information from Ono Hawaiian BBQ: [https://onohawaiianbbq.com/wp-content/uploads/2025/02/Nutrition-Facts-To-Print_2025.pdf].

Frequently Asked Questions (FAQs)

How many calories are in a standard Hawaiian BBQ beef plate lunch?

A standard Hawaiian BBQ beef plate lunch from Ono Hawaiian BBQ contains around 450 calories, before accounting for the side dishes like rice and macaroni salad.

How many calories does the rice and macaroni salad add?

One scoop of steamed rice adds approximately 190 calories, and one scoop of macaroni salad adds around 300 calories. This can substantially increase the total calorie count of a plate lunch.

What is the typical macronutrient breakdown for Hawaiian BBQ beef?

An example breakdown for a plate lunch shows it's high in protein (around 45%), followed by fat (38%) and carbohydrates (18%), though this can vary by recipe.

Is Hawaiian BBQ beef high in sodium?

Yes, the marinades often use a significant amount of soy sauce, which can make the dish very high in sodium. The Ono Hawaiian BBQ plate lunch, for example, contains 1790mg of sodium, which is 78% of the Daily Value.

What are some ways to reduce the calories and sodium when eating Hawaiian BBQ beef?

Choose leaner cuts of beef, use low-sodium soy sauce in homemade recipes, and opt for a side salad or steamed vegetables instead of the traditional rice and macaroni salad.

How does a Hawaiian BBQ beef mini meal compare to a plate lunch?

A mini meal is a smaller portion of just the meat, often without the standard sides. At Ono Hawaiian BBQ, the mini meal has 230 calories compared to the 450 calories of the meat portion in a full plate lunch.

Is there a difference in calories between different Hawaiian BBQ restaurants?

Yes, recipes and portion sizes vary between restaurants. An L&L Hawaiian Barbecue BBQ Beef Bowl, for instance, contains 390 calories, while the Ono Hawaiian BBQ Beef Bowl is higher at 640 calories.

Can I make Hawaiian BBQ beef healthier at home?

Absolutely. By controlling your ingredients—using a leaner cut of beef, reducing sugar and sodium in the marinade, and serving with healthier sides—you can make a significantly healthier version.

Citations

• Nutritionix. (2024, October 3). Plate Lunches, Hawaiian BBQ Beef. Retrieved from https://www.nutritionix.com/i/ono-hawaiian-bbq/plate-lunches-hawaiian-bbq-beef/22380417a8d21636330bc140
• Ono Hawaiian BBQ. (2025, February). Nutrition Information. Retrieved from https://onohawaiianbbq.com/wp-content/uploads/2025/02/Nutrition-Facts-To-Print_2025.pdf
• Eat This Much. (n.d.). L&l Hawaiian Barbecue Bbq Beef Bowl Nutrition Facts. Retrieved from https://www.eatthismuch.com/calories/bbq-beef-bowl-4636929
• Eat This Much. (n.d.). Ono Hawaiian Bbq Mini Meal, Hawaiian BBQ Beef Nutrition Facts. Retrieved from https://www.eatthismuch.com/calories/mini-meal-hawaiian-bbq-beef-1825713
• Mynetdiary. (n.d.). Calories in Hawaiian Bbq Beef with Rice and Macaroni Salad ... Retrieved from https://www.mynetdiary.com/food/calories-in-hawaiian-bbq-beef-with-rice-and-macaroni-salad-by-ohana-hawaiian-bbq-serving-26726422-0.html

Frequently Asked Questions

How many calories are in a standard Hawaiian BBQ beef plate lunch?

A standard plate lunch with Hawaiian BBQ beef from Ono Hawaiian BBQ contains 450 calories for the meat alone. This does not include the calories from the standard sides like rice and macaroni salad, which can add hundreds more.

What is the calorie count for a Hawaiian BBQ beef mini meal?

A mini meal of Hawaiian BBQ beef from Ono Hawaiian BBQ contains 230 calories. This option is a smaller portion of just the meat and is a lower-calorie alternative to the full plate lunch.

How much sodium is typically in Hawaiian BBQ beef?

Due to the use of soy sauce in the marinade, Hawaiian BBQ beef can be high in sodium. The Ono Hawaiian BBQ plate lunch, for example, contains 1790mg of sodium, representing 78% of the daily recommended value.

Does the type of beef used affect the calories?

Yes, using a leaner cut of beef, such as flank steak or sirloin, will result in fewer calories and less fat compared to a fattier cut like chuck steak.

What is the macronutrient breakdown for Hawaiian BBQ beef?

The macronutrient breakdown can vary, but a typical example shows a high percentage of protein and fat. The Ono Hawaiian BBQ beef is around 45% protein, 38% fat, and 18% carbs.

How can I make Hawaiian BBQ beef healthier at home?

To make a healthier version, you can use a leaner cut of beef, reduce the amount of sugary ingredients in the marinade, use low-sodium soy sauce, and serve it with steamed vegetables or a side salad instead of rice and macaroni salad.

Are all Hawaiian BBQ beef dishes from restaurants similar in calories?

No, calorie content varies greatly by restaurant. For instance, an L&L Hawaiian Barbecue BBQ Beef Bowl has 390 calories, while an Ono Hawaiian BBQ Beef Bowl is higher at 640 calories. Always check the specific restaurant's nutritional information.

How can I find the official nutritional information for restaurant dishes?

Most restaurant chains, like Ono Hawaiian BBQ, publish their nutritional facts online, often in a downloadable PDF format on their website.