Poke bowls are widely enjoyed for their fresh ingredients and authentic Hawaiian flavors. Calories in a poke bowl can vary greatly, as with any dish. With some planning, these bowls can be both delicious and nutritional.
A poke bowl, pronounced “POH-keh,” is a traditional Hawaiian dish with cubes of raw fish like tuna or salmon. While often served over rice, other base options are popular, like mixed greens for a poke salad or seaweed for a poke burrito. Various toppings and sauces complement each bowl, creating a hearty meal.
How Many Calories in a Poke Bowl?
The number of calories in poke bowl meals can vary, depending on the ingredients and portion size. Calorie counts typically range from 500 to 800 calories per serving. Note that all calories of poke bowl ingredients below are approximations and could change depending on the brand and how they’re prepared.
Calories in the Base
Per 1 cup serving:
| Item | Calories |
|---|---|
| White rice | 205 |
| Brown rice | 215 |
| Soba noodles | 230 |
| Mixed greens salad | 10 |
| Zucchini noodles | 30 |
| Cauliflower rice | 25 |
Calories in the Poke Protein
Per 4 oz serving:
| Item | Calories |
|---|---|
| Salmon | 230 |
| Tuna | 145 |
| Chicken | 185 |
| Pork | 290 |
| Shrimp | 120 |
| Tofu | 180 |
Calories in Poke Bowl Vegetables
Per ¼ cup:
| Item | Calories |
|---|---|
| Cucumber | 8 |
| Edamame | 50 |
| Red onion | 15 |
| Scallions | 5 |
| Tomatoes | 8 |
| Masago | 40 |
| Seaweed salad | 70 |
| Ginger | 5 |
| Jalapeños | 8 |
| Avocado | 125 |
| Guacamole | 90 |
Calories in Poke Sauces
Per 1 tbsp:
| Item | Calories |
|---|---|
| Sesame ginger | 45 |
| Wasabi aioli | 110 |
| Sriracha aioli | 100 |
| Traditional Hawaiian | 35 |
| Ponzu | 15 |
| Spicy ponzu | 20 |
| Spicy miso | 40 |
| Wasabi shoyu | 15 |
| Gochujang sauce | 90 |
| Teriyaki sauce | 30 |
Calories in Poke Toppings
Calories specified per item:
| Item | Calories |
|---|---|
| Crispy onions (2 tbsp) | 80 |
| Roasted macadamia nuts (2 tbsp) | 160 |
| Mango (½ cup) | 70 |
| Garlic chips (1 tbsp) | 40 |
| Sesame seeds (1 tbsp) | 50 |
| Shredded nori (1 sheet) | 10 |
| Sweet furikake (1 tbsp) | 30 |
| Bonito flakes (1 tbsp) | 20 |
| Rice puffs (2 tbsp) | 35 |
| Tempura flakes (2 tbsp) | 80 |
| Wasabi peas (2 tbsp) | 95 |
Calories in Common Poke Bowl Dishes
While poke bowls generally have a close range in terms of calorie count, many factors affect this total. Some poke nutrition facts include:
- Adding toppings like crispy onions (+80 cal), mango (+35 cal), or macadamia nuts (+100 cal) would increase the calories.
- Swapping the base to the more fiber-rich brown rice would add about 10 more calories.
- Mixed greens instead of rice reduce calories by around 195 calories.
Overall, poke bowls are easily adjustable, making for a delicious yet healthy meal. Let’s break down some more specifics about poke calories in traditional variations of the dish.
Salmon Poke Bowl Calories
| Item | Serving Size | Calories |
|---|---|---|
| White rice | 1 cup | 205 |
| Raw salmon | 4 oz | 230 |
| Cucumber | ¼ cup | 8 |
| Edamame | ¼ cup | 50 |
| Red onion | 2 tbsp | 8 |
| Seaweed salad | ¼ cup | 70 |
| Avocado | ¼ cup | 125 |
| Masago | 2 tbsp | 30 |
| Green onions | 1 tbsp | 2 |
| Sesame seeds | 1 tsp | 15 |
| Soy sauce | 1 tbsp | 15 |
| Spicy mayo/aioli | 1 tbsp | 100 |
| Total Per Bowl: | Approx. 858 calories |
Salmon poke bowls are a go-to choice popular among health-conscious foodies. The buttery texture of salmon goes well with soft rice and crispy toppings. Salmon also has a lot of essential vitamins and minerals, making it really nutritious.
Tuna Poke Bowl Calories
| Item | Serving Size | Calories |
|---|---|---|
| White rice | 1 cup | 205 |
| Raw tuna | 4 oz | 145 |
| Cucumber | ¼ cup | 8 |
| Edamame | ¼ cup | 50 |
| Red onion | 2 tbsp | 8 |
| Seaweed salad | ¼ cup | 70 |
| Avocado | ¼ cup | 125 |
| Masago | 2 tbsp | 30 |
| Green onions | 1 tbsp | 2 |
| Sesame seeds | 1 tsp | 15 |
| Soy sauce | 1 tbsp | 15 |
| Ponzu sauce | 1 tbsp | 15 |
| Total Per Bowl: | Approx. 688 calories |
Tuna, especially the ahi variety, is another classic poke protein choice. Tuna’s mild yet distinct flavor makes it an ideal canvas for various marinades and sauces. Tuna poke bowls typically have fewer calories than salmon since they use less sauce but are equally filled in proteins and omega-3 fatty acids.
Are Poke Bowls Healthy?
Whether you’re solely wondering, “How many calories in poke bowls?” or looking for a weight-loss-friendly meal, poke can be a healthy meal choice. With the right ingredients and sauces, poke can be a diet-friendly option that doesn’t skimp on flavor.
High protein content, healthy omega-3 fats, and other vitamins and minerals from fresh vegetables all add to the nutritious goodness of standard poke bowls. The key is to choose ingredients with intention. This way, you can maximize on poke bowl nutrition.
Low-Calorie Poke Bowl Options in NYC
In New York City and craving Hawaiian flavors? Visit one of our Poke Bowl NY locations for the best, freshest poke in the city! Our bowls are filled with delightful ingredients that showcase the true essence of poke. At Poke Bowl NY, we’re proud to offer delicious, high-quality, and authentic dishes.
We balance traditional flavors with contemporary tastes. Each bite is flavorful and aligns with your nutritional goals. Remember—you can tailor our poke bowls to meet any preference and dietary requirement. Explore a taste of the Pacific at Poke Bowl NY!
