Poke bowls are one of the most popular healthy meals today, but many people wonder how many calories they actually contain. In this article, we’ll break down poke bowl calories in detail from typical calorie ranges to the main factors that influence them, including the base, protein, sauces, and toppings. You’ll also learn how to calculate the calories in your own custom bowl, compare different combinations, and discover tips for building a balanced bowl that fits your health goals.
How Many Calories in a Poke Bowl? Typical Poke Bowl Calories Range
Poke bowl calories can vary widely. Depending on what base you choose (rice vs greens), how much protein, the sauces, and the toppings, a poke bowl might deliver as few as ~300 calories or as many as ~900+, sometimes even over 1,000 kcal if portions and rich ingredients are large.
For example:
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The Pokeworks Spicy Ahi Tuna Bowl (Large) contains 790 calories.
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A large “Poke Bowl Large” from Pokeworks in MyNetDiary is listed with 840 calories.
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A “Hello Poke Custom Poke Bowl” (Pokeworks) is ~800 calories depending on ingredients.
Many rice-based poke bowls tend to fall in the 500-800 calorie range due to high carbohydrate load from rice + sauces + toppings. Lower-calorie options (greens base, lighter protein, minimal sauce) often land in the 300-450 calorie range.
Callout box: Why estimates vary
| Factor | How it raises calories |
|---|---|
| Portion size | Larger bowls or double protein portions add more calories. |
| Heavy sauces / dressings | Sauces like spicy mayo, aioli, or creamy dressings have high fat content, increasing calories per tablespoon. |
| Fatty additions | Avocado, tempura, fried or crispy toppings (wonton strips, fried onions) contribute a lot of calories. |
| Added carbs | Rice type and amount (white rice, sushi rice), extra starches; also sweets or sugary sauces add to carbs + calories. |
Poke Bowl Calories and Macronutrients: Protein, Fat, Carbs, Sodium
When you look up “poke bowl calories” in nutrition databases like Nutritionix, you'll see entries showing not just calories but macros (protein, fat, carbohydrates) and often sodium.
Typical Macro Ranges for Common Poke Bowls
Depending on how the bowl is built (base, protein, sauce, toppings), here are approximate macronutrient ranges you might expect in a medium/full-sized poke bowl (~600-800 kcal):
| Macro | Typical Amount |
|---|---|
| Protein | ~ 30-60 grams (higher if double protein or fatty fish like salmon) |
| Fat | ~ 15-35 grams (can be higher with avocado, creamy sauces) |
| Carbohydrates (net carbs) | ~ 50-100 grams (depending on rice portion; greens base lowers this a lot) |
| Sodium | ~ 800-1,500 mg or more depending on sauces, marinades, added salty toppings (nori, soy sauce) |
How composition changes with choices:
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Higher protein: choosing salmon or double portions of fish or added seafood.
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Higher fat: avocado, creamy/spicy mayo sauces, tempura or fried crunchy toppings.
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Higher carbs: large portion of rice (especially white rice, sushi rice), sweet sauces.
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Lower carbs/fats: using greens instead of rice, minimal sauces, lean protein like shrimp or tuna, skip fried toppings.
Nutritionix lists a typical “Poke Bowl” entry with approx 662 calories, 22g fat, etc.
Major Contributors to Poke Bowl Calories
Poke bowl calories from the base (white rice vs brown rice vs greens vs cauliflower rice)
Here are example calories for typical bases per ~1 cup cooked (or equivalent):
| Base | Approx Calories per 1 cup |
|---|---|
| Sushi / white rice (cooked) | ~ 200-220 kcal per cup cooked (depends on type and cooking) |
| Brown rice | Slightly higher or similar, often 210-240 kcal per cooked cup depending on grain and moisture |
| Mixed greens / salad base | Very low — ~ 20-40 kcal per cup; most is water + fiber |
| Cauliflower rice (or similar low-carb base) | Even lower than greens, often ~ 25-50 kcal per cup (depending if any added oil) |
(Note: these numbers are approximate; depends on preparation method.)
Poke bowl calories from protein (ahi tuna, salmon, tofu, shrimp, cooked tempura)
These are approximate calories per 100 grams of common protein ingredients:
| Protein Item | Approx kcal / 100 g* |
|---|---|
| Ahi tuna (raw / lean) | ~ 108-140 kcal / 100 g depending on marinade etc. |
| Salmon (raw, not heavily sauced) | Higher than tuna because of fats — approx 200-230 kcal / 100 g (depending on species) |
| Tofu (plain, firm) | ~ 70-100 kcal / 100 g depending on firmness and water content |
| Shrimp (cooked, no breading) | ~ 90-110 kcal / 100 g |
| Cooked tempura (e.g. shrimp tempura) | Much higher due to batter/frying — could be >200-250 kcal per 100 g or more depending on how crunchy/battered it is |
* These values don’t always include sauces/marinades. Marinades or coatings add extra calories.
Poke bowl calories from sauces and dressings
Sauces can add a large chunk of calories. Here are examples of typical dressings/sauces per tablespoon (≈ 15 ml) or comparable amount:
| Sauce / Dressing | Approx Calories per Tbsp |
|---|---|
| Light soy / shoyu-based sauce (no oil) | ~ 10-15 kcal |
| Sesame oil blend (with some oil) | ~ 40-60 kcal |
| Ponzu / citrus-soy vinaigrette | ~ 15-25 kcal |
| Spicy mayo / aioli / creamy sauce | ~ 90-100+ kcal per tablespoon because of mayonnaise/oil base |
| Teriyaki or sweet sauces (sugar + soy) | ~ 30-50 kcal depending on sweetness |
For example, a poke bowl with 2 tablespoons of spicy mayo adds ~180-200 extra calories just from that sauce.
Poke bowl calories from toppings and mix-ins
Toppings and mix-ins often push the calorie count up. Typical kcal estimates per portion:
| Topping / Mix-in | Typical Portion | Approx Calories |
|---|---|---|
| Avocado (½ small or ~ 50-70 g) | ~ 80-120 kcal | |
| Masago / tobiko (fish roe) (~1 Tbsp) | ~ 10-30 kcal depending on amount | |
| Tempura crunch / fried onions / wonton strips (small handful, ~ 15-20 g) | ~ 70-100 kcal or more | |
| Nuts or seeds (sesame, crushed nuts) (~1 Tbsp) | ~ 50-60 kcal | |
| Mayonnaise-based salad or crab salad (~2 Tbsp) | ~ 80-150 kcal depending on fat content |
So adding several of these will significantly increase total calories.
Poke Bowl Calories by Popular Configurations
Average poke bowl calories - rice + ahi + light sauce (example calculation)
Let’s do a sample:
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White rice base: 1 cup cooked (~200 kcal)
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Ahi tuna protein: 150 g raw, ~162 kcal (assuming ~108 kcal per 100 g)
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Light sauce (soy-based, 1 Tbsp): ~15 kcal
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Minimal toppings: cucumber, scallions (~10-20 kcal)
Total estimate: 200 + 162 + 15 + 20 = ~ 400-450 calories.
This represents a “lighter/moderate” rice-based poke bowl with lean protein and light sauce.
Salmon poke bowl calories (rice + salmon + avocado + spicy mayo) — example total and macro split
Example real chain or database entry:
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A large Spicy Ahi Tuna Bowl from Pokeworks has 790 calories, with macros: ~ 28g fat, ~ 76g carbs, ~ 55g protein.
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If instead of ahi, salmon is used + avocado + spicy mayo, you might see slightly higher fat (due to salmon fat + avocado + sauce), so total might be in the 800-900 kcal range for similar portions.
Sample breakdown if using salmon (150 g), rice (1 cup), ½ avocado, spicy mayo (2 Tbsp), some toppings:
| Component | Estimate kcal |
|---|---|
| Rice (1 cup) | ~200 |
| Salmon (150 g) | ~300-350 |
| Avocado (½) | ~90-120 |
| Spicy mayo (2 Tbsp) | ~180-200 |
| Veggies / minor toppings | ~20-40 |
| Estimated total | ~ 600-900 kcal (depending on exact weights) |
Low-calorie poke bowl (greens base, lean protein, light dressing) — sample ~300-450 kcal
One chain’s “low calorie” bowl option, or a custom bowl with:
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Greens base instead of rice (≈ 20-40 kcal)
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Lean protein like ahi tuna or shrimp, ~100-120 g (≈ 110-150 kcal)
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Light sauce/dressing (soy or citrus vinaigrette, 1 Tbsp ≈ 10-20 kcal)
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Minimal high-calorie toppings (skip tempura, limit avocado, choose fresh veggies)
Such a bowl can often land around 300-450 calories depending on serving size. Some brands list customizable bowls in this range. For instance, Pokeworks offers “low-calorie bases” and smaller portions in their nutrition guide that fall in lower calorie ranges.
High-calorie poke bowl (large rice base, double protein, avocado, heavy sauces, tempura) — sample ≥800 kcal and why
These are features that push calories high:
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Large or double portion of rice (1.5-2 cups)
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Double protein (e.g. salmon + tempura shrimp)
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Rich sauces (spicy mayo, aioli)
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Fatty toppings (avocado), crunchy fried items (tempura, crunchy onions, wonton strips)
Example: the “Poke Bowl Large” from Pokeworks is ~ 840 calories.
Also, custom poke bowls with heavy sauces and lots of toppings often exceed 800 calories. The Spicy Ahi Tuna Bowl (Large) at 790 kcal is one such high example.
How to Calculate Poke Bowl Calories at Home or in a Restaurant
To give your readers a tool-like walkthrough on how to figure this out, here’s a step by step method with real numbers.
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List all components of the bowl: base, protein, sauce(s), toppings/mix-ins.
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Weigh or estimate portion sizes for each. If you don’t have a scale, use measuring cups or standard serving sizes.
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Use per-ingredient caloric values (from reliable sources like USDA, Nutritionix, chain nutrition sheets).
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Multiply portion × kcal/unit for each component.
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Add up all calories to get the total.
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Also calculate macros (protein, fat, carbs) similarly if you want full nutrition info.
How to Start a Poke Bowl Business: Tips, Tools, and Strategies for Success
FAQs About Poke Bowl Calories
Is a poke bowl high in calories?
It can be high if you choose large rice portions, avocado, and creamy sauces. Choose a greens base and light dressing to keep calories low.
Can I eat poke bowls on a diet?
Yes, with portion and topping control. Swap half rice for greens, limit mayo sauces, and prioritize lean protein for lower-calorie options.
Conclusion
Understanding poke bowl calories is the key to enjoying this fresh, customizable dish without sabotaging your nutrition goals. Whether you’re counting macros for weight loss, muscle gain, or simply want to make a more balanced choice, knowing how bases, proteins, sauces, and toppings affect calorie count empowers you to build smarter bowls. Use the ingredient breakdowns and calculation steps from this guide to create poke bowls that are delicious, satisfying, and aligned with your lifestyle.
