Benihana Nutrition Facts & Calorie Guide 2026
Calories, protein, fat, carbs and sodium for Benihana’s most popular dishes — plus how to build a lighter meal without missing the teppanyaki experience.
If you are watching calories, the Benihana nutrition picture is better than many people expect — but it depends heavily on what you order. Plain grilled proteins cooked on the teppanyaki grill are naturally high in protein and relatively lean; it is the fried rice, buttery sauces, tempura items and sugary cocktails that drive calories up. Benihana publishes nutrition information for its menu, and the estimates below are compiled from the company’s nutrition guide and standard restaurant preparation.
Keep in mind that teppanyaki cooking uses oil and butter on the grill, portions are generous, and hibachi dinners include multiple courses (soup, salad, shrimp appetizer, vegetables, rice). The calorie counts below are per-dish estimates and can vary by location and preparation. If you have a medical condition or severe allergy, always ask your local Benihana for its current official nutrition and allergen guide before ordering.
Benihana Calories: Popular Dishes
| Menu Item | Est. Calories | Notes |
|---|---|---|
| Japanese Onion Soup | 30 – 60 | Very light starter |
| Benihana Salad (with ginger dressing) | 200 – 300 | Dressing adds most calories |
| Edamame | 150 – 200 | High fiber, good starter |
| Gyoza (5 pc) | 300 – 400 | Pan-fried |
| Vegetable Hibachi | 350 – 500 | Lightest entree |
| Hibachi Chicken | 500 – 700 | Lean protein |
| Hibachi Shrimp | 400 – 550 | Low fat |
| Hibachi Steak | 650 – 850 | Higher fat cut |
| Filet Mignon | 600 – 800 | Leaner than hibachi steak |
| Hibachi Scallops | 450 – 600 | Lean seafood |
| Hibachi Salmon | 550 – 750 | Heart-healthy fats |
| California Roll (8 pc) | 250 – 350 | One of the lighter rolls |
| Spicy Tuna Roll | 300 – 400 | Spicy mayo adds calories |
| Chicken Fried Rice (as side) | 400 – 600 | Ask for steamed rice to save ~200+ |
| Tempura Cheesecake | 600 – 800 | Dessert splurge |
| Green Tea Ice Cream | 200 – 300 | Lighter dessert pick |
Values are estimates per serving. A full hibachi dinner (soup + salad + shrimp appetizer + vegetables + protein + fried rice) can total roughly 1,200 – 1,800 calories, so plan the rest of your day accordingly.
Protein, Fat, Carbs & Sodium
Typical macros for a hibachi chicken dinner (estimates): around 60–80g protein, 40–60g fat and 60–90g carbohydrates, with sodium often landing between 2,000 and 3,000mg for the full multi-course meal. Sodium is the nutrient to watch most at Benihana — soy-based sauces, salad dressing, soup and seasoned grilled proteins add up quickly. Guests managing blood pressure should ask for sauces on the side and go easy on the yum yum sauce.
On the positive side, hibachi meals are genuinely high in protein, and seafood options like shrimp, scallops and salmon deliver lean protein with beneficial omega-3s in the case of salmon.
How to Eat Healthy at Benihana
- Pick grilled seafood or chicken: shrimp, scallops, salmon and chicken are the leanest hibachi proteins.
- Swap fried rice for steamed rice (or extra vegetables) to cut several hundred calories.
- Sauces on the side: yum yum sauce is mayo-based and calorie-dense — dip lightly instead of pouring.
- Start with soup and salad: the onion soup and salad fill you up for relatively few calories.
- Watch the cocktails: a Mai Tai can add 300+ calories; sake, light beer or water are lighter choices.
- Share dessert: tempura cheesecake is rich — split it, or pick green tea ice cream.
Allergen Information
Benihana’s kitchen handles the major allergens: soy, wheat/gluten, egg, dairy, fish, shellfish, sesame, peanuts and tree nuts. Cross-contact is possible on the shared teppanyaki grill, so guests with severe allergies should speak directly with the manager before ordering. Benihana offers a gluten-sensitive menu (see our gluten-sensitive guide) with modified preparations, but the restaurant does not claim a gluten-free kitchen.
Common questions: the ginger salad dressing typically contains soy; yum yum sauce contains egg and soy; fried items may share oil with shellfish. When in doubt, ask — staff are trained to walk through ingredients.
Is Benihana Healthy Overall?
Compared with many chain restaurants, Benihana can fit a balanced diet quite well: food is cooked fresh to order, portions of protein are generous, and you control the sauces. A vegetable hibachi or shrimp dinner with steamed rice and light sauce is a genuinely nutritious meal. The pitfalls are the same as anywhere — fried foods, creamy sauces, oversized cocktails and desserts. Order mindfully and Benihana is one of the easier sit-down restaurants for staying on track.
Frequently Asked Questions
Conclusion
Benihana can be as light or as indulgent as you make it. Stick with grilled seafood or chicken, steamed rice, and sauces on the side for a high-protein meal that fits most diets — and save the tempura cheesecake and Mai Tai for special occasions.