Salmon poke

Lunch

Item Rating: 71/100

1 serving (200 grams) contains 300 calories, 25.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		352.9
% Daily Value*
Total Fat		17.6 g	22%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		58.8 mg	19%
Sodium		705.9 mg	30%
Total Carbohydrates		23.5 g	8%
	Dietary Fiber	2.4 g	8%
	Sugars	5.9 g
protein		29.4 g	58%
Vitamin D		235.3 mcg	1176%
Calcium		35.3 mg	2%
Iron		1.8 mg	10%
Potassium		470.6 mg	10%

* 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

Source of Calories

Fat: 158 cal (42.8%)

Protein: 117 cal (31.8%)

Carbs: 94 cal (25.4%)

About Salmon poke

Salmon poke is a popular dish originating from Hawaii that blends traditional Polynesian flavors with contemporary Asian cuisine influences. Typically featuring diced raw salmon, soy sauce, sesame oil, onions, and various toppings like seaweed or avocado, it is celebrated for its fresh and vibrant flavor profile. Nutritionally, salmon poke is rich in high-quality protein, omega-3 fatty acids, vitamins like B12 and D, and essential minerals such as selenium and magnesium. A standard serving provides a nutrient-dense, low-carb option with healthy fats, making it a well-rounded choice for many diets.

Health Benefits

• Supports heart health due to omega-3 fatty acids, which reduce inflammation and improve cholesterol balance.
• Boosts brain function with vitamin B12, essential for neurological health and red blood cell formation.
• Enhances immune function with selenium, a trace mineral that acts as a powerful antioxidant.
• Promotes healthy skin with vitamin D, which supports skin repair and immune robustness.
• Encourages muscle repair and maintenance through its high protein content, providing essential amino acids.

Dietary Considerations

Allergens: Contains fish (salmon), soy (typical in poke sauce), sesame (common in toppings)

Suitable for: Pescatarian, low-carb, gluten-free (if soy sauce is tamari-based)

Not suitable for: Vegan, vegetarian, fish allergy

Selection and Storage

Store raw salmon poke in the refrigerator and consume within 24 hours to ensure freshness and safety. Always refrigerate below 40°F (4°C) and avoid leaving the dish out for extended periods.

Common Questions About Salmon poke Nutrition

Is Salmon Poke high in protein?

Yes, salmon poke is high in protein. A 3-ounce (85-gram) serving of raw salmon typically contains around 17 grams of protein, making it an excellent choice for those looking to meet their daily protein needs.

Can I eat Salmon Poke on a keto diet?

Yes, salmon poke can be enjoyed on a keto diet, as salmon itself is low in carbs and high in healthy fats like omega-3s. However, watch out for added ingredients like rice or sugary marinades, which can increase the carb content; opt for cauliflower rice or soy sauce-based dressings instead.

What are the health benefits of eating Salmon Poke?

Salmon poke is rich in omega-3 fatty acids, which support heart and brain health. It also contains essential nutrients like vitamin D, B vitamins, and selenium, making it a nutrient-dense meal option. However, be cautious of sodium levels if the dish is prepared with salty sauces.

How much Salmon Poke should I eat in one serving?

A typical serving size of salmon poke is around 4-6 ounces (113-170 grams), which provides a balanced portion of protein and healthy fats. Pair it with vegetables or low-carb alternatives for a more filling, nutritious meal.

How does Salmon Poke compare to Tuna Poke?

Salmon poke tends to have a slightly higher fat content due to its omega-3 fatty acids, while tuna poke generally has a leaner profile with slightly fewer calories. Both are excellent protein sources, but salmon provides more heart-healthy fats and vitamin D, making it a more nutrient-dense option.

Data Sources & Scientific References

1. Omega-3 Fatty Acids Fact Sheet

   NIH Office of Dietary Supplements

   Explains the health benefits of omega-3 fatty acids, a key nutrient in salmon, including its impact on heart and brain health.

   View source →
2. Dietary Guidelines for Americans, 2020-2025: Seafood Consumption

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

   Outlines recommendations for seafood consumption as part of a healthy dietary pattern, highlighting benefits of salmon.

   View source →
3. The Role of Fish in a Heart-Healthy Diet

   Harvard T.H. Chan School of Public Health

   Discusses the nutritional benefits of fish like salmon, emphasizing its role in preventing cardiovascular diseases.

   View source →