L&L Hawaiian Barbecue Nutrition Calculator

Chicken Katsu is the heaviest at 1,811 cal / 98g fat / 153g carbs / 76g protein — fried cutlets over two scoops of rice plus macaroni salad add up fast. Loco Moco is next at 1,369 cal. Fried Shrimp Plate hits 1,414 cal. If you want a smaller meal with the same flavors, the BBQ Chicken Bowl is 460 cal — about a third of a full plate.

Chicken Katsu leads at 76g protein (but 1,811 cal). BBQ Mix is 70g protein at 1,274 cal — better calorie efficiency. BBQ Chicken Plate is 66g protein at 1,174 cal. If you want max protein per calorie, halve any plate (skip one scoop of rice or the macaroni salad) and you'll cut ~400 cal while keeping most of the protein.

BBQ Chicken Bowl at 460 cal / 26g protein is the lightest substantial meal. A SPAM Musubi at 283 cal makes a light snack. SPAM Saimin at 322 cal is the lightest noodle option. Garlic Shrimp at 237 cal is the lightest entrée portion. The full plates all sit between 1,200-1,800 cal — they're built to feed a working appetite.

The classic plate lunch format = entrée + two scoops of rice + one scoop of macaroni salad. The rice and macaroni salad together add 600-800 cal before the protein hits. Add fried cutlets, BBQ sauce, gravy, or fried shrimp and you're easily over 1,200 cal. To cut calories, ask for brown rice instead of white, skip the macaroni salad, or order the Bowl format.

Yes — Loco Moco is a hamburger patty over rice topped with a fried egg and brown gravy. 80g fat, 102g carbs, 55g protein. It's a working-meal dish, not a light option. The fat comes mostly from the beef patty and gravy.

BBQ Chicken Bowl is 460 cal / 26g protein vs. the full BBQ Chicken Plate at 1,174 cal / 66g protein. The bowl is roughly a third of the plate by calories and protein — much closer to a standard fast-casual portion. If you want the BBQ chicken flavor without the plate-lunch calorie load, the bowl is the move.

Saimin is a Hawaiian noodle soup — a local Pacific Rim cross of ramen, Chinese mein, and Japanese soba. SPAM Saimin adds SPAM slices to the noodle bowl. At 322 cal / 11g protein it's one of the lighter L&L options. Watch the sodium though — saimin broths are typically very salty.

L&L's site lists 147 cal / 4g protein for Lighter BBQ Chicken, but it's described as 'BBQ chicken served with brown rice and tossed green salad' — the published number looks like it covers only one component, not the whole plate. Treat it as a side-portion estimate; the actual full meal is likely closer to 600-800 cal once you account for the chicken and rice.