1 serving (300 grams) contains 450 calories, 25.0 grams of protein, 15.0 grams of fat, and 50.0 grams of carbohydrates.
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Nutrition Information
Calories |
354.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 23.6 mg | 7% | |
| Sodium | 629.9 mg | 27% | |
| Total Carbohydrates | 39.4 g | 14% | |
| Dietary Fiber | 3.1 g | 11% | |
| Sugars | 3.9 g | ||
| protein | 19.7 g | 39% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 39.4 mg | 3% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 315.0 mg | 6% | |
* 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
About Tuna poke bowl
The Tuna Poke Bowl is a traditional Hawaiian dish that has gained popularity worldwide for its fresh, nutrient-rich ingredients. Typically made with diced raw tuna, it is served over a bed of rice and accompanied by vegetables, seaweed, and a variety of seasonings like soy sauce and sesame oil. High in protein and omega-3 fatty acids, tuna is the star ingredient that makes this dish both flavorful and nutritious. Poke bowls often include a colorful assortment of vegetables, adding fiber, vitamins, and antioxidants, while toppings such as sesame seeds and avocado contribute healthy fats. Depending on the preparation, a single serving can range from 400 to 700 calories, making it a wholesome and satisfying meal option for those seeking balanced nutrition.
Health Benefits
- Tuna is rich in omega-3 fatty acids, which support heart health and reduce inflammation.
- The vitamin A and vitamin C found in added vegetables boost immune function and skin health.
- Brown rice or quinoa bases provide complex carbohydrates and dietary fiber to aid digestion.
- Sesame oil and seeds add healthy fats like polyunsaturated fats, which help maintain cholesterol levels.
- Seaweed toppings contain iodine, an essential mineral for proper thyroid function.
Dietary Considerations
Selection and Storage
Store raw tuna separately in the refrigerator at a temperature below 40°F (4°C) and consume within 1-2 days. Assemble the poke bowl just before serving to preserve freshness and texture.
Common Questions About Tuna poke bowl Nutrition
Is a Tuna Poke Bowl high in protein?
Yes, a Tuna Poke Bowl is high in protein due to the raw tuna, which typically contains about 24 grams of protein per 4-ounce serving. It is an excellent source of lean protein, ideal for maintaining muscle mass and supporting overall health.
Can I eat a Tuna Poke Bowl on a keto diet?
A Tuna Poke Bowl can be keto-friendly if you modify it slightly. Avoid rice and opt for base alternatives like cauliflower rice or leafy greens, and ensure the sauces used are low-carb (omit sweetened dressings like teriyaki). Tuna itself is a keto-approved protein source, low in carbs but nutrient-dense.
What are the health benefits of eating a Tuna Poke Bowl?
The Tuna Poke Bowl is rich in omega-3 fatty acids, which promote heart health, reduce inflammation, and support brain function. Additionally, it provides essential vitamins like vitamin D and B12 and minerals such as iodine and selenium. However, due to raw fish consumption, ensure the tuna is sushi-grade to avoid foodborne illnesses.
What is the recommended serving size for a Tuna Poke Bowl?
A standard serving size for a Tuna Poke Bowl is approximately 500-600 grams, providing around 400-600 calories depending on the ingredients included (e.g., rice, sauces, toppings). For lighter portions, you can reduce the rice or increase vegetable content to ensure balanced calorie intake.
How does a Tuna Poke Bowl compare to sushi rolls?
A Tuna Poke Bowl is less structured than sushi rolls and typically features raw tuna over a bed of rice, vegetables, and toppings. It can offer more customized nutrient options and larger portions, whereas sushi rolls may contain more sodium (from soy sauce) and refined carbs due to the added rice and nori wrapping.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
