Lau Lau
Lau Lau is a traditional Hawaiian dish where fatty pork and salted butterfish are wrapped in taro leaves (lau) and steamed for several hours until tender. The long steaming process renders the pork fat, which infuses the leaves with rich flavor while keeping the fish moist and savory. It's a staple at Hawaiian luaus and plate lunches, representing the islands' unique blend of Polynesian and Asian culinary influences.
🍽️ Nutrition at a glance
Lau Lau is a high-protein, high-fat dish with minimal carbohydrates, primarily from the taro leaves. A typical serving provides a good source of iron, potassium, and B vitamins, with a calorie range of approximately 300-400 kcal depending on the cut of pork used.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 25 g |
| Carbs | 8 g |
| Fat | 24 g |
| Fiber | 4 g |
| Sugar | 1 g |
| Sodium | 680 mg |
| Iron | 4.5 mg |
| Potassium | 620 mg |
| Vitamin A | 280 mcg RAE |
| Vitamin C | 18 mg |
| Vitamin B12 | 1.2 mcg |
| Niacin (B3) | 7 mg |
| Phosphorus | 210 mg |
| Zinc | 3.5 mg |
Per 1 serving (250 g) · estimated, varies by recipe
💡 What's interesting
The dish is a prime example of 'slow food' in Hawaiian culture, requiring 4-6 hours of steaming to achieve its signature melt-in-your-mouth texture. Nutritionally, the taro leaves are a powerhouse of nutrients, offering more iron than spinach and being exceptionally high in vitamins A and C.
🍽️ Related dishes
AI estimate may be inaccurate · Terms