Poke bowl

Lunch

Item Rating: 75/100

1 serving (250 grams) contains 400 calories, 25.0 grams of protein, 10.0 grams of fat, and 50.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		377.4
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	1.9 g	9%
	Polyunsaturated Fat	0 g
Cholesterol		28.3 mg	9%
Sodium		754.7 mg	32%
Total Carbohydrates		47.2 g	17%
	Dietary Fiber	3.8 g	13%
	Sugars	4.7 g
protein		23.6 g	47%
Vitamin D		0 mcg	0%
Calcium		47.2 mg	3%
Iron		1.9 mg	10%
Potassium		377.4 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 84 cal (23.0%)

Protein: 94 cal (25.7%)

Carbs: 188 cal (51.3%)

About Poke bowl

A poke bowl is a traditional Hawaiian dish that features diced raw fish, typically ahi tuna or salmon, served over rice and complemented with fresh vegetables, seasonings, and sauces. Originating in Hawaii, poke bowls reflect the island's rich fishing tradition and have evolved into a global fusion cuisine influenced by Japanese and Pacific flavors. Nutritionally, a poke bowl is a balanced meal, often high in protein, omega-3 fatty acids, fiber, and micronutrients. Depending on the ingredients, it can provide healthy fats from fish and avocado, complex carbohydrates from rice, and vitamins from various vegetables.

Health Benefits

• Rich in omega-3 fatty acids found in raw fish, which support heart health and brain function.
• High-quality protein from fish aids in muscle repair and maintenance (approximately 24 grams per serving).
• Contains fiber from vegetables like edamame and seaweed, promoting digestive health.
• Vitamin C from added citrus or certain vegetables boosts immunity.
• Iron from tuna or salmon helps improve oxygen transport in the body.

Dietary Considerations

Allergens: Contains fish, soy, gluten (if soy sauce contains wheat), sesame

Suitable for: Pescatarian, high-protein diets, mediterranean diet

Not suitable for: Vegan, vegetarian unless fish is removed

Selection and Storage

Consume immediately after preparation for optimal freshness and safety. Refrigerate leftovers within 2 hours and consume within a day. Keep raw fish stored below 40°F to prevent bacterial growth.

Common Questions About Poke bowl Nutrition

Is a poke bowl high in protein?

Poke bowls are generally high in protein, especially if they include raw fish like tuna or salmon. A typical serving can provide 20-25 grams of protein per bowl depending on the type and quantity of fish used.

Can I eat a poke bowl on a keto diet?

Poke bowls can be made keto-friendly by skipping rice and opting for a base like zucchini noodles or greens, and ensuring toppings like sauces and marinades are low-carb. Raw fish, avocado, and leafy greens are excellent keto components.

What are the health benefits of eating a poke bowl?

Poke bowls are nutrient-dense, offering omega-3 fatty acids from fish, vitamins and minerals from vegetables, and healthy fats from ingredients like avocado. However, they may be high in sodium depending on the sauces used, so moderation is key.

What is the recommended serving size for a poke bowl?

A balanced poke bowl should include about 4-6 ounces of protein like raw fish, 1 cup of rice or an alternative base, and a variety of vegetables. Adjust portions based on your dietary needs and caloric intake goals.

How does a poke bowl compare to sushi in terms of nutrition?

Both poke bowls and sushi provide similar ingredients like raw fish and rice, but poke bowls often include larger portions of fish and a variety of toppings like avocado and seaweed salad. Sushi rolls may have more refined carbs due to rice and often contain added sauces or fried components.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025: Seafood Recommendations

   U.S. Department of Health and Human Services and U.S. Department of Agriculture

   This section discusses the health benefits of seafood, a primary component in poke bowls, and its role in a healthy eating pattern.

   View source →
2. National Institutes of Health Fact Sheet on Omega-3 Fatty Acids

   National Institutes of Health Office of Dietary Supplements

   This fact sheet explores omega-3 fatty acids found in fish like tuna and salmon, key components of a poke bowl.

   View source →
3. Nutrients in Sushi and Poke Bowls: A Comparison of Their Benefits

   American Journal of Clinical Nutrition

   A peer-reviewed study analyzing the nutrient profile and potential health benefits of popular seafood-based meals, including poke bowls.

   View source →