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how many calories in a poke bowl

Poke Bowl calories and recipe ideas

Of course it will depend on your food quantities as to how many calories are in your poke bowl. Poke bowls are a delicious and healthy meal that anyone can enjoy. In this blog post, we’ll explain how to make a poke bowl. We’ll also answer questions about whether or not poke bowls are healthy, where you can find the best poke bowl recipes, and how many calories are in a poke bowl.

What is a Poke Bowl?

A poke bowl is a meal that originated in Hawaii and consists of rice, fish, vegetables, and sauces. The fish can be cooked with onions and soy sauce or you can serve it raw. A typical poke bowl includes leafy greens such as kale, seaweed salad, and either cucumber or cabbage. Poke means to slice or cut so many poke recipes in the traditional form call for raw or diced fish to be added. However once you get the understanding of what the basis of this dish is then its really easy to make your own versions with meat or vegan substitutes too.

The History of Poke Bowls

Poke bowls are a traditional Hawaiian dish, dating back to the 1800s. It was first served as a way to preserve fish by mixing it with seaweed, onions, and limu (a type of algae). Locals would eat this dish with their hands because there were no forks or plates available. Today, poke bowl shops are all over the United States. They are typically made using raw fish that has been cut into cubes and seasoned with soy sauce, sesame oil, ginger, garlic, fresh lime juice, and rice wine vinegar.

How do you make a Poke Bowl?

To make a traditional Poke Bowl, you’ll need a large bowl, some fresh seaweed or sushi wraps, rice vinegar, sesame seeds, soy sauce, garlic powder, dry roasted nori sheets and a variety of your favorite vegetables. However if you want to make your own versions then we will help you understand a basic formula and ratio to use so that you can interchange your ingredients to include your favorites.

Are Poke Bowls Healthy?

One of the main benefits is that poke bowls are typically low-calorie, with most bowls coming in at around 800-1000 calories per bowl. The seafood used in the dish is usually high quality and often lean meat like tuna, salmon, or scallops. It’s also important to note that unlike sushi, poke bowls contain far less sugar because they are typically served without soy sauce or rice.

Best Poké Bowl Recipes

The following is a list of the best poke bowl recipes.

The traditional Tuna Poke Bowl recipe: (Around 500 calories in this recipe dependent on quantities)

TUNA – get tuna that is very high sushi grade. It is worth going to the fish counter at your supermarket or better still go to a stand alone fishmonger who will know their fish inside and out.

SAUCE – Mix together tamari, sesame oil, honey and rice vinegar. You can always add a little sriracha to spice things up too.

VEGETABLES – Try this combination – Shredded carrot, diced cucumber and edamame. You can make your own combinations too and we will give you more suggestions and help with nutrition later in the article.

AVOCADO – No explanation needed – poke bowls are better with avocado!

MAYO / SRIRACHA – Use to taste or as needed.

BROWN RICE: It is always good to have a grain and brown rice is fantastic with the sauce and raw fish and keeps the calories of this poke bowl under check too.

SALMON Poke Bowl Recipe:

SALMON – high sushi grade.

SAUCE – Yoghurt, herb & Lemon dressing or Hummus or Soy Sauce

VEGETABLES – Pan fried broccoli tips in olive oil, Spinach

AVOCADO – No explanation needed – poke bowls are better with avocado!

EGG – Add a poached egg for extra protein

HASSELBACK NEW POTATO – Your carbohydrate mix it up option

VEGAN Poke Bowl recipe:

SPICY CHICKPEAS – Roast these in the oven with some olive oil and your favourite spice like cayenne pepper.

SAUCE – Hummus although not a sauce as such works great to add some moisture to this dish.

VEGETABLES – Broccoli & Brussel Sprouts – Pan fry for 10 mins in olive oil. Mushrooms – fry for a couple of minutes in olive oil.

SMASHED SWEET POTATO: Cook in the oven until really soft.

PRAWN Poke Bowl Recipe:

CHICKPEAS – Roast these in the oven with some olive oil and some great sea salt.

SAUCE – Low fat yoghurt, spring onions, lemon juice & salt & pepper to taste.

VEGETABLES – Asparagus & Courgette – pan fried in olive oil.

SWEET POTATO SLICES: Pop these in with the chickpeas with oli and salt again.

PRAWNS: Wonderful fresh king prawns from your local fishmonger will completely hit the spot!


Always make sure you measure your ingredients and track your food in an app like myfitnesspal if you need to know exactly how many calories are in your poke bowl. Do be careful about calorific additions like sauces. if you are looking to be healthy and achieve weight loss by eating poke bowls, then maybe stick with Tamari as the best low calorie source of flavour. Think about having something for each of the categories and you can use whichever ingredients that you like. Add chicken, eggs, quinoa or other grains. Even add some fruit like blueberries to your bowl or mango for a real feel of Hawaii. Here is a great last idea to inspire you for making your tea tonight:

Small roast salmon fillet, sweet potato gnocchi, rocket, blueberries, grilled corn. When you look at the ingredients list in these type of poke bowls they are full of nutrition, so if you are just looking to maintain – your skin will be glowing with this type of way to eat.