The Nutritional Value Of A Poke Bowl

The Nutritional Value Of A Poke Bowl

There is a new food trend every day, and many of them come and go. The poke bowl was intended to be one of those trends, but it seems like poke bowls are here to stay! We are not complaining. We love a good poke bowl. Doral Florida has some tantalizing poke bowl options which keep our cravings satisfied!

Now, for the health-conscious lot among us, the nutritional value of a poke bowl is super important. And there are so many varieties of poke bowls that it is easy to slip up and take in more calories or macros than we initially intended. Naturally, we need enough information on poke bowls, so we are careful in selecting what’s best for us:

 Nutritional Value of a Poke Bowl

It is not easy to define the nutritional values of a poke bowl. The most basic poke bowls have fish and rice, that’s it. But the process is a little more complex now.

Like most other rice bowls, a poke bowl’s nutrition solely depends on the options you add to it. So you can either have a delicious, healthy meal rivaling a salad with its macros and calories or consume a 1000 calories of food that can also be high in fat and sodium.

A good, filling poke bowl will be anywhere between 400 and 700 calories. Typically you will find around 80-100 g of carbs, 5-10 g of fat, and 40-60 g of protein in a healthy poke bowl. However, it is essential to know the nutritional values of the different bases, proteins, and toppings you add so that you can safely splurge your daily macros instead of going all out. 


The most common poke bowl base is white rice (350-450 Kcal). However, most places offer a variety of other options too, such as:

  • Brown rice (350-450 Kcal)
  • Salad greens (20-70 Kcal)
  • Tortilla (400-450 Kcal)

Amongst these, the greens are the only low-carb options. Brown rice is similar in calories to white rice but usually has higher fiber content, making them slightly healthier than white rice. Of course, loading on tortillas for your poke bowls will make it delicious but won’t be very healthy!


Poke bowls usually have fish as protein. There are different kinds of fish out there, and you can find one or a few of the following options:

  • Salmon (150 Kcal)
  • Tuna (100 Kcal)
  • Ahi (90 Kcal)
  • Shrimp (80 Kcal)
  • Crab (80 Kcal)
  • Tofu (vegetarian, 50 Kcal)

You can also forego protein altogether in your poke bowl for a vegetarian option. Many poke bowls also serve more than one type of protein in their bowls. 

Toppings And Sauces

There are a variety of toppings and sauces you can add to a poke bowl. These go from spicy mayo and Kewpie mayo to ponzu sauce and soy sauce. Sauces are healthy if added to the poke bowl in moderation. 

Toppings for poke bowls include options such as: 

  • Tortilla chips (150 Kcal) 
  • Mung beans (40 Kcal)
  • Salmon roe (20 Kcal) 
  • Sesame seeds (50 Kcal)
  • Sweet corn (50 Kcal)
  • Avocado  (100 Kcal)
  • Edamame (40 Kcal)
  • Green onion (15 Kcal)
  • Seaweed (25 Kcal)
  • Mangoes (100 kcal)
  • Berries (70 Kcal)

There are other toppings available for poke bowls that you can find in different places. However, these are among the most common ones. 

How To Choose A Healthy Poke Bowl

Poke bowls can easily be healthy, filling meals. The best part about having a poke bowl is that they contain all food groups and not large quantities of just one. You can also add options to your Poke bowl and customize it to your liking. For example, you can choose two types of fish and Tofu and use salad greens instead of rice if you want to have a low-carb option.

A healthy poke bowl for you is within the macro limits you have set for yourself. For example, if you are cutting down on carbs, you can choose a lean base with more protein and cut down on fruity and high-carb toppings. If you want a high-protein meal, you can choose brown rice with multiple protein options and clean toppings such as salmon roe and avocado. 

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