How many calories are in one Hawaiian?

November 22, 2025 •

4 min read

The term "one Hawaiian" is highly ambiguous in the culinary world, referring to several different food items with vastly different calorie counts. An individual King's Hawaiian sweet roll contains approximately 90 calories, whereas a single slice of large Hawaiian pizza can contain over 300.

Quick Summary

The calorie content of 'a Hawaiian' varies dramatically depending on the specific food, ranging from sweet rolls to pizza, sandwiches, and desserts. Accurate counts depend on the ingredients and portion size.

Key Points

Ambiguous Term: The term "one Hawaiian" is not a standard unit and can refer to several different foods with varying calorie counts.
Pizza Varies by Size: A slice of Hawaiian pizza ranges from approximately 250 to over 350 calories, depending on the crust and serving size.
Rolls are Lighter: A single King's Hawaiian sweet roll contains about 90 calories, making it a lighter option.
Sandwich Calories Fluctuate: A Hawaiian sandwich's calorie count depends heavily on ingredients and portion, with some recipes exceeding 400 calories.
Dessert Depends on Toppings: The calories in Hawaiian shaved ice come primarily from the syrup, but toppings can significantly increase the total.
Always Check Context: When monitoring your caloric intake, clarify which food item is meant by "Hawaiian" to get an accurate number.

Demystifying "One Hawaiian"

The phrase "one Hawaiian" is a shorthand term that can refer to multiple popular food items, making a single calorie count impossible. The exact number of calories you consume is entirely dependent on whether you are eating a slice of pizza, a sweet dinner roll, or a shaved ice dessert. To get an accurate picture of your calorie intake, it's essential to specify which item you are considering. This article breaks down the nutritional information for the most common interpretations of "one Hawaiian," giving you the data needed to make informed dietary decisions.

Calorie Breakdown of Common "Hawaiian" Foods

Hawaiian Pizza

Hawaiian pizza is arguably the most common food associated with the name, typically featuring ham and pineapple. The calorie count can vary significantly based on the size of the slice, the thickness of the crust, and the amount of cheese and toppings. A medium slice is a good baseline, but a large, thick-crust slice will have substantially more.

According to Nutritionix, a medium slice of Hawaiian pizza contains around 246 calories. A large slice from the same source jumps to 349 calories. A personal-sized pizza, often cut into 4 slices, averages around 512 calories for the whole pie, or 128 calories per slice. The added protein from ham and the natural sugars from pineapple contribute to the calorie count, but the biggest factors are usually the cheese and the crust.

Hawaiian Sweet Rolls

King's Hawaiian sweet rolls are a popular product, and their individual calorie count is a straightforward figure. A single King's Hawaiian Original Sweet Roll contains about 90 calories. This makes them a relatively low-calorie choice compared to the pizza, but it's important to remember that most people eat more than one. These rolls are often used to make small sandwiches or sliders, which would increase the total calories.

Hawaiian Shaved Ice

Hawaiian shaved ice, or shave ice, is a dessert made of finely shaved ice with flavored syrup. The calorie content is determined by the amount of syrup used and any additional toppings. For example, 2 tablespoons of a standard shaved ice syrup (like grape or cherry) contain about 45 calories. If toppings like condensed milk, ice cream, or azuki beans are added, the calorie count will rise considerably.

Hawaiian Sandwiches

A Hawaiian sandwich typically refers to a baked ham and cheese sandwich on a sweet Hawaiian roll, sometimes with pineapple. The total calories will be the sum of its ingredients. A recipe for baked Hawaiian sandwiches listed on Allrecipes shows a count of 426 calories per serving. A pre-made sandwich from a store could be lighter; for example, one found on Nutritionix showed 268 calories.

Factors Influencing Calorie Counts

Multiple variables can impact the final calorie count of your meal, so simply asking "How many calories are in one Hawaiian?" is not enough. Here are some of the most important considerations:

Portion Size: A small slice versus a large slice of pizza, or one roll versus an entire sandwich, changes the math significantly.
Added Toppings: Additional cheese, sauces, extra meat, or a scoop of ice cream can increase calories dramatically.
Preparation Method: A traditional kalua pig, for example, is cooked slowly underground, while a modern version might be prepared in a crockpot. This can alter the fat content and, therefore, the calorie count.
Ingredients: The brand of roll or the type of crust on a pizza can affect the final nutritional value. For instance, a gluten-free pizza crust is lower in calories than a stuffed crust.

Comparison Table


Food Item	Typical Calories Per Serving	Serving Size Notes
Hawaiian Pizza	250–350	Per medium to large slice
Hawaiian Sweet Roll	90	Per individual roll
Hawaiian Shaved Ice	45+	45 calories per 2 tbsp syrup; toppings extra
Hawaiian Sandwich	250–430	Varies by size and ingredients
Ono Hawaiian BBQ Plate	230+	Mini plate with Hawaiian BBQ chicken only

Informed Choices for Calorie Counters

For those watching their calorie intake, it's crucial to first identify which food item they are referring to before calculating. A single Hawaiian sweet roll makes for a light snack, while a slice of Hawaiian pizza is a more substantial meal with a higher calorie and fat content. Similarly, enjoying a classic shave ice with minimal syrup is a low-calorie treat, but adding extra toppings can quickly add up.

When ordering a "Hawaiian" dish at a restaurant, it's a good idea to check the nutritional information provided on the menu or website if available. If cooking at home, using fresh ingredients and controlling portion sizes will help you manage your calorie intake most effectively. The versatility of "Hawaiian" cuisine means there are many options to suit different dietary needs.

For more detailed nutritional data on many food products, you can visit a database like Nutritionix.

Conclusion

The phrase "one Hawaiian" does not correspond to a single, fixed calorie amount. Its value is entirely dependent on the specific culinary context, ranging from a 90-calorie sweet roll to a 350-calorie-plus slice of pizza. Factors such as portion size, preparation, and additional ingredients all play a critical role in the final tally. To accurately count calories, always clarify the food item and seek out specific nutritional information. This approach ensures you make the best dietary choices and understand the impact of your meal.

Frequently Asked Questions

A large slice of Hawaiian pizza typically contains more calories than a medium slice. For example, a large slice might have around 349 calories, while a medium slice has approximately 246 calories.

Compared to many other foods, King's Hawaiian sweet rolls are relatively low in calories. An individual roll contains about 90 calories.

Two tablespoons of a standard Hawaiian shaved ice syrup add approximately 45 calories. This does not include toppings like condensed milk or ice cream, which would increase the total.

The calorie count for a Hawaiian sandwich is highly variable because recipes differ. Variations in bread (like a sweet roll vs. a larger sub roll) and ingredients (ham, cheese, pineapple, sauce) cause the total to fluctuate.

A traditional Hawaiian plate lunch often includes two scoops of rice, macaroni salad, and a main entrée like kalua pork or Hawaiian BBQ chicken. This makes it a high-calorie meal.

The amount of pineapple on a pizza adds some calories, but it's typically a minor contributor compared to the cheese, meat, and crust. A small amount of pineapple adds a very small number of calories to the overall count.

Yes, you can reduce calories by controlling portion sizes, choosing lighter ingredients (like a thin pizza crust), and minimizing sugary syrups or creamy toppings on desserts and sandwiches.