How many calories are in one lau lau? Your complete nutritional guide

November 30, 2025 •

4 min read

According to one Hawaiian food product website, a standard 199-gram pork lau lau contains approximately 320 calories, while a chicken version has 260 calories. However, the exact number of calories in one lau lau can vary widely depending on factors like the meat, fat content, and portion size.

Quick Summary

The calorie count for a single lau lau depends heavily on its filling, with pork varieties ranging from around 310 to over 470 calories, and vegetarian versions being significantly lower at approximately 130 calories.

Key Points

Calorie Range: The calories in one lau lau vary significantly, ranging from approximately 130 kcal for a vegetable version to over 470 kcal for a large, fatty pork variety.
Pork vs. Chicken: A standard pork lau lau (199g) contains about 320 calories, while a chicken lau lau of the same weight is around 260 calories, making chicken a leaner choice.
Vegetable Option: The lowest-calorie version is vegetable lau lau, which has approximately 130 calories per serving and contains no fat.
Filling is Key: The type of filling—pork, chicken, or vegetables—is the primary factor determining the calorie count, with fattier meats resulting in higher calorie totals.
Portion Size Matters: Calorie counts are tied to specific serving sizes, so a larger lau lau will contain more calories than the average figures indicate.
Healthy Leaves: The luau (taro) leaves used to wrap the filling are low in calories and rich in vitamins A and C, offering health benefits.

The Calorie Breakdown by Lau Lau Filling

Lau lau is a traditional Hawaiian dish consisting of a filling, typically fatty pork and fish, wrapped in nutrient-rich taro leaves (also known as luau leaves) and steamed to perfection. The outer ti leaves used during cooking are discarded, while the tender inner taro leaves are edible and flavorful. The primary determinant of the final calorie count is the type and quantity of the filling.

Pork Lau Lau

Pork lau lau is the most traditional and calorie-dense version. The use of fatty pork butt is common, which contributes a significant amount of fat and, consequently, calories. For example, some commercial pork lau laus are listed at 320 calories for a 199g serving, with a large portion of those calories coming from fat. Other, perhaps larger or fattier, versions can contain as many as 470 calories per piece. A generic 214g serving of pork and fish lau lau is also cited at 310 calories. The inclusion of fish like butterfish adds another layer of flavor and fat, increasing the overall caloric density.

Chicken Lau Lau

For those seeking a lighter alternative, chicken lau lau offers a similar flavor profile with fewer calories. By using leaner chicken breast instead of fatty pork, the total fat content is reduced. A 199g serving of chicken lau lau is reported to have around 260 calories, a considerable drop from the pork version. The calorie savings make this a popular choice for health-conscious diners who still want to enjoy the dish's distinct taste.

Vegetable Lau Lau

The most diet-friendly option is the vegetable lau lau, which replaces the meat with a mix of vegetables, such as taro stems and other greens. Since vegetables are naturally low in calories and fat, this version is the lightest. A commercial vegetable lau lau, for instance, contains a mere 130 calories for a 205g serving. This offers an excellent way to enjoy the traditional steamed taro leaf flavor without the high fat and calorie load of the meat versions.

Factors That Influence Lau Lau Calories

Several factors beyond just the primary filling contribute to the total calorie count. Understanding these elements can help you make more accurate estimations, whether you are dining out or cooking at home.

Portion Size: The weight and size of the lau lau are crucial. A larger, more generously filled lau lau will naturally have more calories than a smaller one, regardless of the ingredients. The calorie counts cited in nutritional databases often correlate with a specific, measured serving size.
Type and Cut of Meat: As demonstrated by the pork versus chicken comparison, the fat content of the meat is a major factor. Even within the 'pork' category, the cut of pork used can result in different calorie outcomes. A leaner cut of pork will yield a lower calorie dish than a fatty pork shoulder.
Additional Ingredients: Many recipes include butterfish, which is high in fat, contributing significantly to the calorie total. The amount of salt used can also impact the nutritional profile, though it doesn't add calories.
Preparation Method: Traditionally, lau lau was cooked in an underground oven, or imu. Modern methods like steaming in a pressure cooker or instant pot are used today. Steaming is a low-fat cooking method, but the ingredients themselves determine the final calorie count.

Nutritional Comparison: Pork vs. Chicken vs. Vegetable Lau Lau

To provide a clearer picture, here is a comparison of the key nutritional metrics based on a standard serving size for each type of lau lau.


Nutrient	Pork Lau Lau (199g)	Chicken Lau Lau (199g)	Vegetable Lau Lau (205g)
Calories	320 kcal	260 kcal	130 kcal
Total Fat	26 g	21 g	0 g
Saturated Fat	9 g	6 g	0 g
Protein	17 g	18 g	6 g
Carbohydrates	5 g	1 g	26 g
Fiber	8 g	8 g	6 g

Making a Healthier Lau Lau at Home

If you're making lau lau yourself and want to reduce the calorie count, consider these tips:

Choose Leaner Meats: Opt for leaner cuts of pork, or choose chicken or turkey for a significant calorie reduction.
Use Less Fatty Fish: Select a lower-fat fish or omit it entirely.
Load up on Veggies: Increase the proportion of taro leaves and add other vegetables to your filling to boost fiber and nutrients while lowering calories.
Watch the Salt: Be mindful of the amount of salt added, as high sodium intake can have negative health consequences, even though it is calorie-free.

Conclusion: The Calorie Count Varies, So Check Your Source

In summary, the number of calories in one lau lau is not a fixed figure but a dynamic one that depends on the specific ingredients, particularly the filling. While a traditional pork lau lau is a hearty, calorie-dense meal, versions with chicken or vegetables offer significantly lighter options. For accurate calorie counting, especially for homemade lau lau, it's best to calculate based on the specific ingredients and portion sizes used. Regardless of the version, lau lau remains a culturally significant and delicious Hawaiian dish. For a deeper dive into the nutritional value of taro leaves, you can consult this source on the topic.

Frequently Asked Questions

A standard serving of pork lau lau contains approximately 320 calories, although this can be higher or lower depending on the specific recipe, portion size, and fat content of the pork.

Yes, chicken lau lau is generally healthier in terms of calorie content. A standard chicken lau lau serving has about 260 calories, which is considerably less than a pork version.

A vegetable lau lau is the lowest-calorie option, containing around 130 calories per serving. It is also fat-free, making it the lightest choice.

No, the taro (luau) leaves are very low in calories and high in nutrients. The main source of calories in a lau lau comes from the meat and other fillings, not the leaves themselves.

To reduce calories, use lean meats like chicken breast, omit high-fat fish like butterfish, and increase the amount of vegetables in the filling.

The type and fat content of the meat filling and the portion size are the most significant factors affecting the total calories in lau lau.

Lau lau can be a healthy meal, particularly the chicken or vegetable versions, which provide protein, fiber, and essential vitamins from the taro leaves. The pork version, while high in fat and calories, is a traditional food that can be enjoyed in moderation.