How Much Fat is in Hibachi Chicken?

January 4, 2026 •

4 min read

According to nutrition data, a typical serving of hibachi chicken contains around 12 to 13 grams of fat, though this can vary significantly based on ingredients and preparation. This makes it a relatively low-fat option compared to other hibachi proteins like steak. Understanding what contributes to the final fat content can help you make more informed decisions when dining out.

Quick Summary

The fat content of hibachi chicken is influenced by the cut of chicken, amount of cooking oil, sauces, and portion size. While typically lean, the final fat can range from low to moderate depending on preparation. Choosing lean breast meat and requesting minimal oil and sauces can significantly reduce the fat and calorie count.

Key Points

Fat Varies by Preparation: A standard serving of hibachi chicken has 8-13g of fat, but added oils, butter, and sauces can increase this dramatically.
Cooking Fats are Key: The type and amount of cooking oil (canola, vegetable, sesame) and butter significantly raise the total fat content.
Sauces Add Fat and Calories: Creamy sauces like 'yum yum' and sugary teriyaki are major sources of additional fat; ordering them on the side is recommended.
Chicken Breast is a Lean Choice: Using lean, boneless, skinless chicken breast makes hibachi a healthy, low-fat protein option.
Comparison to Other Meats: Hibachi chicken is generally much lower in fat than hibachi beef but similar to or slightly higher than shrimp.
Customize for Health: Requesting less oil and butter, extra vegetables, and sauces on the side are effective strategies for lowering the fat content.
Home Cooking Gives Control: Preparing hibachi chicken at home with lean ingredients and healthier oils like avocado oil allows for complete nutritional control.

Factors Affecting Hibachi Chicken's Fat Content

The total fat in a hibachi chicken meal is not just about the chicken itself but is a combination of several key components. A 4 to 6-ounce portion of grilled chicken breast is naturally low in fat. However, the fats added during the cooking process are the primary drivers of increased calorie and fat counts in the final dish.

The Role of Cooking Oils

Hibachi chefs use various oils to cook and flavor the food. The type and quantity of oil used have a direct impact on the meal's nutritional profile. While some chefs use minimal amounts, others may use more for flavor and showmanship. Common oils include canola, vegetable, and sesame oil. Some restaurants also use garlic butter, which further elevates the fat content. You can request that the chef go easy on the oil and butter to reduce the overall fat.

The Impact of Sauces

Sauces are another major source of fat and calories in hibachi meals. The signature 'yum yum' sauce, a creamy, mayonnaise-based condiment, is particularly high in fat and can add a significant number of calories if used generously. While soy sauce is a more common seasoning, sugary teriyaki sauces can also increase the calorie load. Many restaurants allow you to request sauces on the side, giving you control over how much you consume.

The Cut of Chicken

Most hibachi restaurants use chicken breast, which is a very lean cut. However, some might use thigh meat, which contains more fat. If you are particularly mindful of your fat intake, it is always a good idea to confirm with the restaurant what cut of chicken they are using. Opting for skinless, boneless chicken breast is the leanest choice available.

Comparison of Hibachi Proteins

To understand how much fat is in hibachi chicken, it helps to compare it with other popular protein options. The following table provides a comparison of approximate fat contents for a 7-ounce serving, based on nutritional data.


Protein Type	Approximate Total Fat (g)	Key Factors
Hibachi Chicken	8	Leanest protein option, but fat can increase with added oil and butter.
Hibachi Beef	18	Higher fat content due to the cut of steak typically used, such as sirloin.
Hibachi Shrimp	3-5	Extremely lean, often considered the healthiest protein choice if prepared with minimal oil.
Hibachi Tofu	10-15	Can have moderate fat, depending on the oil used and how it is pressed and cooked.

Healthy Hibachi Chicken Tips

To enjoy hibachi chicken without compromising your health goals, consider these tips:

Choose the right cut: Always opt for skinless, boneless chicken breast for the lowest fat content.
Be mindful of cooking fats: Request minimal oil and butter from your chef during preparation. You can specifically ask for canola or vegetable oil, which are high-heat, neutral-tasting oils.
Control your sauces: Ask for sauces on the side to manage your intake of fats and sodium. Yum yum sauce is particularly high in calories and fat.
Bulk up on vegetables: Increase your portion of low-calorie, nutrient-dense vegetables like zucchini, mushrooms, and onions to fill up without adding significant fat.
Select healthy sides: Substitute fried rice for steamed rice or, even better, extra vegetables to reduce both fat and carbohydrate intake.
Watch your portion size: The nutritional data can vary greatly depending on the portion. Be aware that large restaurant servings can contain more fat than standard dietary recommendations.

Making Hibachi Chicken a Healthy Part of Your Diet

While hibachi cooking can involve added fats, it is fundamentally a healthy style of preparing lean proteins and fresh vegetables. The core process involves grilling food quickly over high heat, which preserves nutrients and flavor without the need for excessive oil. By making conscious decisions about your ingredients and preparation, you can enjoy a delicious and satisfying hibachi meal that aligns with your dietary needs. The high protein content of hibachi chicken is excellent for muscle repair and keeps you feeling full.

For those cooking at home, using lean chicken breast, a high-heat, healthy oil like avocado oil, and homemade low-sodium sauces can create an even healthier version of this popular dish. Combining this lean protein with a generous portion of stir-fried vegetables ensures a balanced meal.

Conclusion

Hibachi chicken can be a very healthy, low-fat meal, but its total fat content depends heavily on the preparation method and accompaniments. By being mindful of the amount of oil, butter, and sauces used, you can significantly reduce the fat and calorie count. Making simple requests, such as asking for less oil and sauce on the side, empowers you to take control of your meal's nutritional profile. With its high protein and vitamin-rich vegetable components, hibachi chicken can easily fit into a healthy diet when prepared thoughtfully. For more information on healthy eating while dining out, refer to resources like the American Heart Association.

Frequently Asked Questions

Yes, hibachi chicken can be a low-fat meal, especially if you opt for lean chicken breast and ask the chef to use minimal oil and butter during cooking. The final fat content depends heavily on how it's prepared and served.

The primary source of fat in hibachi chicken is the oil and butter used during cooking. While the chicken itself is lean, adding cooking fats, especially rich garlic butter, significantly increases the total fat.

When served with fried rice, the fat content of a hibachi chicken meal can be much higher. One serving of hibachi chicken with fried rice can contain around 35 grams of fat, with a high percentage coming from the oil and egg used in the rice.

Yes, you can easily reduce the fat by asking for less oil and butter, having any sauces (like yum yum sauce) served on the side, and choosing steamed rice or extra vegetables instead of fried rice.

Yes, hibachi chicken is generally leaner and healthier than hibachi steak. Hibachi beef often uses cuts with higher fat content, resulting in a higher overall fat count per serving compared to lean chicken breast.

Yes, yum yum sauce is typically a mayonnaise-based condiment, making it high in fat. Using it in moderation or requesting it on the side is a key strategy for managing the fat and calorie intake of your meal.

When available, requesting an oil with a higher smoke point and better nutritional profile, such as avocado oil, is a healthier option. However, simply asking for minimal use of any oil is the most effective way to reduce fat.