Understanding the L&L Seafood Combo Nutrition
The L&L Hawaiian Barbecue Seafood Combo is a hearty plate lunch featuring deep-fried seafood and a choice of barbecue meat, accompanied by two scoops of white rice and a scoop of macaroni salad. For those watching their dietary intake, the calorie count can be surprisingly high due to the cooking methods and portion sizes. The official L&L website and nutritional tracking services place the regular combo at approximately 1,398 to 1,400 calories.
The high-calorie count is a direct result of several key components working in combination. Fried foods, like the fish fillet and shrimp, absorb significant amounts of oil during cooking, which drives up the fat and total calorie count. When you add in the other high-calorie elements of the plate, the total rapidly increases. For example, a single scoop of L&L-style macaroni salad, which is made with mayonnaise, can add over 200 calories, while each scoop of white rice adds roughly 200 more.
A Detailed Nutritional Breakdown
Beyond just the total calories, a closer look at the macronutrient profile reveals a high fat and carbohydrate content, with a substantial amount of protein from the seafood and meat.
- Total Fat: A regular Seafood Combo contains around 64 grams of total fat, which is more than the typical daily recommended limit for most adults.
- Carbohydrates: With 125 grams of total carbohydrates, the meal is heavily skewed toward this macronutrient due to the rice and macaroni salad.
- Protein: The protein content is high, at around 70 grams, thanks to the generous portion of seafood and your choice of BBQ meat.
- Sodium: The sodium level is exceptionally high, with approximately 2,340 mg in one serving, exceeding the recommended daily intake for most individuals.
Healthier Alternatives and Modifications
For diners looking to enjoy a seafood meal at L&L with fewer calories, several alternatives and modifications are available. The menu offers options that forgo deep-frying for healthier cooking methods and substitute calorie-dense sides for lighter alternatives.
- Choose the Lighter Garlic Shrimp Plate: This option is a game-changer for a lighter meal. It features shell-on shrimp sautéed in a garlic butter sauce, served with brown rice and a tossed green salad, resulting in a much lower calorie count of about 240 calories.
- Modify Your Sides: Instead of the standard two scoops of white rice and macaroni salad, you can ask for a tossed green salad as your side. This simple switch significantly cuts down on overall calories, fat, and sodium.
- Go Easy on the Rice: If you still want rice, consider asking for only one scoop or a half portion to reduce your carbohydrate and calorie intake.
- Split the Meal: Given the massive portion size, sharing a plate with a friend is an excellent strategy to cut your calorie and sodium intake in half while still enjoying the flavors.
Nutritional Comparison: Seafood Combo vs. Lighter Option
| Nutrient | Seafood Combo (Regular) | Lighter Garlic Shrimp |
|---|---|---|
| Calories | ~1,398 kcal | ~237 kcal |
| Total Fat | ~64 g | ~5 g |
| Carbohydrates | ~125 g | ~34 g |
| Protein | ~70 g | ~15 g |
| Sodium | ~2,339 mg | ~351 mg |
The Role of Cooking Methods and Ingredients
The way food is prepared plays a crucial role in its final nutritional profile. While seafood like shrimp and fish are naturally excellent sources of lean protein and essential nutrients like Omega-3 fatty acids, deep-frying them dramatically alters their health value. The breading and frying oil add a considerable amount of fat and calories, transforming a potentially healthy protein source into a much more calorie-dense dish. Combined with starchy white rice and a mayo-based macaroni salad, the plate lunch becomes a highly caloric and indulgent meal.
For a balanced diet, it's important to be mindful of how often you consume such meals. While a traditional L&L plate lunch is a classic Hawaiian treat, it's best enjoyed as an occasional splurge rather than a dietary staple. Opting for the healthier alternatives on the menu or making small changes to your order, as suggested above, can still provide a taste of the island's famous cuisine without the high caloric cost. For more information on the health benefits of seafood, you can visit the Washington State Department of Health website.
Conclusion
So, how many calories are in a seafood combo at L&L? The answer is a hefty 1,398 to 1,400 calories for the regular plate, primarily from the deep-fried seafood and generous portions of rice and macaroni salad. While delicious, this meal is high in fat, carbohydrates, and sodium. By understanding this nutritional information, diners can make more informed decisions, such as opting for the significantly lower-calorie Lighter Garlic Shrimp plate or modifying their side dishes. These simple changes can allow you to enjoy the flavor of L&L while maintaining a more balanced dietary approach.
