How many calories does hibachi have in it? A detailed guide

November 25, 2025 •

4 min read

Hibachi meals can easily range from 800 to over 1,400 calories per plate, depending heavily on the protein, rice, and sauces selected. The total count for how many calories does hibachi have in it is not fixed but is a sum of its components, which include grilled meats, vegetables, fried rice, and flavorful sauces. This guide will break down the calorie counts for each part of a typical hibachi dinner.

Quick Summary

A hibachi meal's calorie total varies based on the protein (chicken, steak, shrimp), rice choice (fried vs. steamed), and amount of butter and sauces used. Lean proteins and extra vegetables can lower the count, while fried rice and creamy dressings increase it significantly. Customization is key to managing the overall nutritional value of the meal.

Key Points

Protein Varies Widely: Calorie counts change significantly based on the protein, with shrimp being lowest (200-300 kcal per 6oz) and steak highest (450-600 kcal per 6oz).
Fried Rice is Calorie-Dense: A cup of hibachi fried rice adds 350-500 calories due to oil and egg; choosing steamed rice is a much lighter alternative.
Sauces Add Hidden Calories: Creamy sauces like Yum Yum can add over 100 calories per tablespoon, so requesting them on the side is a smart strategy.
Customization is Key: You can greatly reduce calories by asking for less butter and oil, extra vegetables, and controlling sauce and rice portions.
Full Dinners Are High: A complete hibachi dinner, including all sides and sauces, typically ranges from 800 to over 1,400 calories.

Unpacking a Typical Hibachi Dinner

To understand the total calories in a hibachi meal, you must first break down its standard components. Most restaurant experiences include a soup, a salad, a main protein, hibachi vegetables, and fried rice. The caloric contribution of each part adds up to the final total, with some elements adding far more than others. Understanding these building blocks is the first step toward making more mindful dining choices.

The Calorie Count of Hibachi Protein

The protein you choose is one of the most significant factors influencing your meal's overall calories. Here's a look at the different options commonly available:

Hibachi Chicken: Typically 6 ounces of grilled chicken can range from 350 to 450 calories, before accounting for the cooking oil or butter. A full dinner with fried rice can push the total to 900–1,100 calories.
Hibachi Steak: A 6-ounce portion of sirloin or ribeye cooked with butter generally contains 450–600 calories. Paired with fried rice, a full meal could be 1,000–1,400 calories.
Hibachi Shrimp: Often the leanest protein, 6 ounces of shrimp sautéed in oil are approximately 200–300 calories. A shrimp dinner with fried rice usually results in a total of 800–1,100 calories.
Hibachi Tofu: A popular vegetarian option, a serving of tofu is typically 300–400 calories.

The Impact of Rice and Noodles

The side starch is another major calorie source. The choice between fried rice and steamed rice has a massive effect on the meal's nutritional profile.

Hibachi Fried Rice: A standard cup of hibachi fried rice, prepared with egg, oil, and soy sauce, can contain 350–500 calories. The heavy use of oil and butter is the primary calorie driver.
Steamed Rice: A simple and low-calorie alternative to fried rice, opting for steamed rice can save you 150–200 calories or more.
Noodles: Some hibachi meals include noodles, which can be calorie-dense due to fats from oil and sauces. One source notes a typical serving of noodles at around 520 calories.

Sauces, Soup, and Salad

Don't forget the calories lurking in the supporting elements of your meal. The popular sauces, often served generously, can quickly add up.

Yum Yum Sauce: This creamy, mayonnaise-based sauce is notorious for adding hidden calories. A single tablespoon can contain over 100 calories due to its fat content.
Ginger Dressing: The dressing on the house salad, typically a ginger-based variety, also contributes to the calorie count, adding roughly 100-150 calories per serving.
Soup and Salad: The initial miso soup and salad are usually lighter options. Miso soup is typically low in calories, while the salad's calorie count depends on the dressing.

Comparison Table: Calories in Hibachi Components


Meal Component	Typical Serving Size	Estimated Calories	Primary Calorie Source
Hibachi Chicken	6 oz	350–450 kcal	Protein, cooking oil/butter
Hibachi Steak	6 oz	450–600 kcal	Protein, cooking oil/butter
Hibachi Shrimp	6 oz	200–300 kcal	Protein, cooking oil
Hibachi Fried Rice	1 cup	350–500 kcal	Oil, egg, soy sauce
Steamed Rice	1 cup	~200 kcal	Carbohydrates
Yum Yum Sauce	1 tbsp	100+ kcal	Mayonnaise, sugar
Ginger Salad Dressing	1 serving	~100–150 kcal	Oil, sugar
Hibachi Vegetables	1 serving	100–200 kcal	Oil, butter

How to Make a Healthier Hibachi Choice

If you are watching your caloric intake, it is still possible to enjoy a hibachi meal by making simple modifications:

Choose a Lean Protein: Opt for chicken, shrimp, or tofu instead of fattier cuts of steak to reduce saturated fat and total calories.
Request Extra Vegetables: Load up on the fresh, grilled vegetables like zucchini, onions, and mushrooms, which are rich in fiber and nutrients.
Select Steamed Rice: Always choose steamed white or brown rice over fried rice to save hundreds of calories.
Go Easy on the Sauces: Ask for sauces on the side and use them sparingly. You can also request a low-sodium soy sauce to help manage sodium intake.
Control Your Portions: Restaurant portion sizes are often oversized. Consider splitting an entree with a dining companion or taking half home for another meal.

Conclusion

The total calories in a hibachi meal are not a fixed number but depend on a combination of factors, including your choice of protein, rice, and sauces. While a full hibachi dinner can be quite high in calories due to the generous use of oil and butter, you have significant control over the final nutritional outcome. By opting for leaner proteins like shrimp or chicken, choosing steamed rice over fried, and using sauces in moderation, you can enjoy this delicious and entertaining dining experience while keeping your caloric intake in check. The key is mindful customization, turning a potentially heavy meal into a satisfying and relatively healthy one. For more information on making healthy choices at restaurants, consider consulting nutritional data from a reputable source like a restaurant's official website or a nutrition tracking app.

Authoritative Link Here: Benihana's nutritional information offers detailed calorie breakdowns for their hibachi menu items, which can serve as a useful reference for typical restaurant meals.

Frequently Asked Questions

A typical hibachi chicken dinner with fried rice and vegetables usually contains around 900–1,100 calories, though this can vary based on portion sizes and cooking methods.

Hibachi shrimp is generally the lowest-calorie protein choice, with a 6oz serving containing about 200–300 calories before sauces or sides are added.

Hibachi fried rice has significantly more calories than steamed rice, often by 150-200 calories or more per serving, due to the added oil, egg, and butter.

To reduce calories, you can ask for less oil and butter, choose steamed rice instead of fried rice, opt for leaner protein like shrimp, and use sauces sparingly.

Yes, hibachi vegetables are generally healthy. They are lightly grilled, which preserves nutrients, and are an excellent source of vitamins and fiber, especially when cooked with minimal oil.

A typical 6-ounce serving of hibachi steak, such as sirloin or ribeye, contains approximately 450–600 calories, not including sides.

A serving of hibachi tofu is estimated to have a calorie count of approximately 300–400 calories.