Pit StopBenihana: high-protein, low-calorie picks
Here are the 341 Benihana items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Benihana publishes (see the source).
295 items are 400 calories or less. 47 have 30 g of protein or more. The most protein at 400 calories or less is Teriyaki Chicken (52 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Teriyaki Chicken7 oz | 370 | 52 | 17 | 11 |
| Hibachi Chateaubriand8.5 oz | 360 | 48 | 3 | 18 |
| Hibachi Supreme - Chateaubriand8.5 oz | 370 | 48 | 3 | 18 |
| Benihana Delight - Chicken7 oz | 280 | 44 | 1 | 11 |
| Spicy Hibachi Chicken (Steak and Chicken)7 oz | 360 | 44 | 16 | 14 |
| Filet Mignon & Chicken (Kids)6.5 oz | 260 | 41 | 1 | 10.7 |
| Hibachi Shrimp (Seafood)14 pieces | 200 | 38 | 0 | 5 |
| Deluxe Treat - Filet Mignon5.75 oz | 250 | 36 | 1 | 11 |
| Chicken & Shrimp (Kids)3.5 / (5 EA) | 200 | 35 | 0 | 7 |
| Colossal Shrimp7 pieces | 190 | 33 | 0 | 6 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sashimi Assortment13 oz | 520 | 47 | 62 | 10 |
| Hibachi Tuna Steak11 oz | 500 | 45 | 7 | 31 |
| Chicken Tenders (Kids)6 oz | 560 | 35 | 36 | 31 |
| Chili Ponzu Yellowtail Roll10 oz | 480 | 30 | 55 | 15 |
| Spicy Tofu Steak12.1 oz | 490 | 30 | 55 | 16 |
| Yakisoba Shrimp16.4 oz | 600 | 30 | 94 | 11.2 |
| Nigiri Assortment9 oz | 410 | 27 | 52 | 10 |
| Dragon Roll11 oz | 510 | 26 | 67 | 21 |
| Tuna Tartare8.5 oz | 470 | 23 | 23 | 32 |
| Rainbow Roll10 oz | 510 | 21 | 58 | 21 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Lunch Boat - Sashimi2.2 oz | 70 | 17 | 24.3 |
| Shrimp Saute10 pieces | 140 | 27 | 19.3 |
| Hibachi Shrimp (Seafood)14 pieces | 200 | 38 | 19.0 |
| Hibachi Shrimp (Lunch Entrees)10 pieces | 150 | 27 | 18.0 |
| Hibachi Shrimp (Kids)6 pieces | 90 | 16 | 17.8 |
| Chicken & Shrimp (Kids)3.5 / (5 EA) | 200 | 35 | 17.5 |
| Colossal Shrimp7 pieces | 190 | 33 | 17.4 |
| Benihana Delight - Colossal Shrimp4 pieces | 110 | 19 | 17.3 |
| Lunch Boat Colossal Shrimp4 pieces | 110 | 19 | 17.3 |
| Hibachi Chicken (Kids)5 oz | 180 | 31 | 17.2 |
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Questions
What item under 1,000 calories has the most protein at Benihana?
Teriyaki Chicken (7 oz): 52 g protein, 370 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Benihana?
At 400 calories or less, the most protein comes from Teriyaki Chicken (7 oz): 52 g protein, 370 calories; Hibachi Chateaubriand (8.5 oz): 48 g protein, 360 calories; Hibachi Supreme - Chateaubriand (8.5 oz): 48 g protein, 370 calories.
Where do these Benihana numbers come from?
From the nutrition information Benihana publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.