How many calories in a poke bowl
A regular poke bowl has about 600 kcal, with 30 g of protein.
Portion
To burn it off
A poke bowl looks like a salad, but it's built on a big scoop of rice. That rice is where most of the 75 g of carbs comes from.
The fish or tofu brings the protein, 30 g in a regular bowl. The fat comes mostly from avocado, sesame and the sauces drizzled on top.
At 600 kcal it's a full lunch, about the same as a plate of fried chicken. Nothing wrong with that, just don't think of it as the light option by default.
Tips
- 1Go half rice and half greens as the base.
- 2Ask for the spicy mayo on the side so you choose how much goes on.
- 3Pick one rich topping, avocado or crispy onions, not both.
Where it comes from
Poke is Hawaiian for cutting raw fish crosswise into pieces. Native Hawaiians prized fresh raw fish seasoned with salt, roasted kukui nut and seaweed, and Captain Cook's surgeon saw raw fish being eaten in the late 1700s. The shoyu, the sesame and the bed of rice came much later, from Japanese, Chinese and Korean families who settled in Hawaii.
Where does our food come from? · Source: Bishop Museum, The History of Poke in Hawaiʻi
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salmon poke bowl
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Questions
Is a poke bowl healthy?
It's a decent meal with real protein and veg. At 600 kcal it's just not as light as it looks.
What adds the most calories to a poke bowl?
The rice and the sauces. Mayo based sauces and crispy toppings add up quickly.
How much protein is in a poke bowl?
About 30 g in a regular bowl, more if you double the fish.
Does brown rice make a poke bowl lower in calories?
Barely. Brown and white rice are almost the same in calories, brown just brings a bit more fibre.
Is the raw fish in a poke bowl safe to eat?
Yes, from a place that uses fish meant for eating raw and keeps it cold. Eat it fresh rather than leaving it out, and if you're pregnant the usual advice is to pick a cooked topping instead.
