Poke bowl calories: by rice, protein, toppings and sauce
A poke bowl is a Hawaiian build-your-own meal: a base of rice, a scoop or two of raw fish or tofu, and a handful of toppings finished with sauce. The calories swing widely with what you pick. The rice sets a starchy base, the protein adds the main block, and avocado plus a creamy sauce stack the fat on top. A light bowl can sit near 350 kcal, while a loaded one with salmon, avocado and spicy mayo climbs past 700.
Typical portion450 gCalories≈ 572 kcal
Quick answer
A typical tuna poke bowl with white rice, avocado, edamame and spicy mayo is about 570 kcal. The rice base is roughly 220 kcal a cup, ahi tuna adds about 120 and salmon about 180, while avocado (about 80) and spicy mayo (about 90) add most of the fat. Swap to ponzu, skip the avocado, or go half-rice to bring it down.
Nutrition facts
Per 100 g
Approximate values. Your recipe and portion can change the result.
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Rice amount
Protein
Sauce
Estimated result
Base · White rice220 kcal
Protein: Tuna+120 kcal
Avocado+80 kcal
Edamame+60 kcal
Seaweed salad0 kcal
Sauce: Spicy mayo+90 kcal
Total570 kcal
- Protein37 g
- Fat20 g
- Carbs59 g
Piece count, rice amount and the fish on top drive most of the result; soy sauce barely changes calories.
What is usually inside
white or brown riceahi tuna, salmon or marinated tofuavocadoedamameseaweed saladcucumberscallionssesame seedsspicy mayo or ponzusoy sauce
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FAQ
How many calories in a poke bowl?
A typical tuna poke bowl with white rice, avocado, edamame and spicy mayo is around 570 kcal. A lighter tofu-and-veggie bowl can be near 350 kcal, while a loaded salmon bowl with avocado and spicy mayo can top 700.
How many calories are in a poke bowl per 100 g?
A mixed poke bowl works out to roughly 127 kcal per 100 g, so a typical 450 g bowl lands near 570 kcal. The exact figure depends on how much rice and how many creamy toppings are in the bowl.
Is a salmon or tuna poke bowl higher in calories?
Salmon is the higher of the two — a scoop adds about 180 kcal versus roughly 120 for lean ahi tuna, because salmon carries more fat. Tofu is the lightest protein at about 90.
Can SpoonCheck estimate my poke bowl from a photo?
Yes. A photo helps estimate the rice amount, the protein, and creamy toppings like avocado and spicy mayo in your actual bowl, so you get a realistic number without measuring every scoop.
Data source: USDA FDC + typical poke-shop builds: cooked white rice ~220 kcal/cup (USDA), brown rice ~215; raw ahi tuna +120 (USDA tuna, yellowfin, raw, ~4 oz), raw salmon +180 (~3 oz), marinated tofu +90; edamame +60, avocado +80, seaweed salad +45; spicy mayo +90, ponzu +15. Approximate, build-dependent.
SpoonCheck is not a medical app and does not replace a healthcare professional. Nutrition estimates are for general wellness tracking.