Ono Hawaiian BBQ Island White Fish: Calories & Nutrition

Island White Fish reads like the healthy choice, and it isn't. It's fried: 690 calories with 40g fat and 38g protein for the plate protein, about 1,370 as a full plate. If you picked fish to eat light, the numbers point the other way.

690cal · Plate Lunch

38gprotein

5.5gprotein / 100 cal

~1370full plate (est.)

Island White Fish nutrition by serving format

Serving format	Cal	Protein	Carbs	Fat	Sat fat	Sodium
Plate Lunch	690	38g	43g	40g	7g	1,700mg
Aloha Plate (pick one)	518	29g	32g	30g	5g	1,275mg
Gourmet Salad (added protein, 2 pcs)	345	19g	22g	20g	4g	850mg
Full plate as served (2 scoops rice + mac salad) †	1370	47g	140g	68g	11g	2,206mg

† Derived, not published by Ono: Estimated: the Plate Lunch protein above plus 2 scoops steamed rice and 1 scoop macaroni salad, Ono's standard plate sides. Assembled from the sides values in this same PDF; Ono does not publish a combined total.

Leanest way to order: Gourmet Salad (added protein, 2 pcs) at 345 cal.
Most protein: Plate Lunch at 38g.
High sodium: Plate Lunch (1,700mg) vs a 2,300 mg daily limit.

"Fish" doesn't mean lean here

At 690 cal / 40g fat, the fried fillet carries more fat than a Hawaiian BBQ Chicken plate and about two-thirds the protein (38g vs 57g). For lean protein, Grilled Chicken Breast (330 cal / 70g) wins easily. Order the fish for the taste and texture, not to cut calories.

Smaller portions cut it meaningfully

The Aloha pick-one is 518 cal / 29g protein, and the Gourmet Salad add-on (2 pieces) is 345 cal / 19g over fresh mix, the lightest way to have it. Sodium runs 850 to 1,700 mg by portion.

Swap math

Full plate is fish (690) + rice (380) + mac (300) ≈ 1,370. Fresh mix for mac and cabbage for the second rice scoop bring it to about 950 with 38g protein. It stays calorie-dense because the fish is fried.

FAQ

How many calories are in Ono Island White Fish?

690 calories for the plate protein, about 1,370 as a full plate with rice and mac salad, and 518 for the Aloha Plate portion.

Is Island White Fish healthy?

It's fried: 690 cal / 40g fat / 38g protein for the plate. For lean protein, Grilled Chicken Breast (330 cal / 70g) is a much better pick.

Compare with

Crispy Shrimp800 cal · 41g proteinThe other fried seafood plate Grilled Chicken Breast330 cal · 70g proteinFar leaner protein Chicken Katsu890 cal · 38g proteinComparable fried, breaded profile

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