Poke bowl calories and nutrition facts
Per 100 g: 172 kcal — 7.5 g protein, 7.8 g fat and 16.4 g carbs.
Poke is Hawaii’s cubed raw fish, seasoned with soy sauce and sesame and served over rice with toppings like avocado, edamame, seaweed and pickled ginger. A 350 g salmon bowl has about 600 kcal, and tuna bowls come in a little lower. Spicy mayo, crispy onions and extra sauce add up, while swapping some rice for greens lightens it.
- Source of protein
- High in vitamin D
- High in vitamin B12
- Source of folate
- Protein 18%
- Fat 42%
- Carbs 40%
In everyday portions
- Typical serving · 350 g 602 kcal
- 100 kcal is 60 g this much of it gives 100 kcal
- 20 g of protein is 265 g this much to eat for 20 g of protein
- Energy density Medium 1.7 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Salmon | 172 | 7.5 | 7.8 | 16.4 |
| Tuna | 147 | 8.5 | 4.5 | 16.4 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Salmon
Energy and macros
- Energy 172 kcal 9%
- Protein 7.5 g 15%
- Fat 7.8 g 11%
- Carbs available, without fibre 16.4 g 6%
- Fibre 1.7 g
- Salt 0.54 g 9%
Where the calories come from
- Protein 18%
- Fat 42%
- Carbs 40%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 17.1 µg 2%
- Vitamin D 2.8 µg 55%
- Vitamin E 1.2 mg 10%
- Vitamin K 8.3 µg 11%
- Vitamin C 2.6 mg 3%
- Vitamin B1 thiamin 0.084 mg 8%
- Vitamin B2 riboflavin 0.078 mg 6%
- Vitamin B3 niacin 2.6 mg 16%
- Vitamin B5 pantothenic acid 0.709 mg 12%
- Vitamin B6 0.207 mg 15%
- Folate B9 40 µg 20%
- Vitamin B12 0.813 µg 33%
- Choline no data
Minerals
- Potassium 200 mg 10%
- Calcium 13.6 mg 2%
- Phosphorus 98.9 mg 14%
- Magnesium 21.5 mg 6%
- Iron 0.437 mg 3%
- Zinc 0.556 mg 6%
- Copper 0.105 mg 10%
- Manganese 0.299 mg 15%
- Selenium 6.9 µg 13%
- Iodine no data
- Sodium 218 mg 9%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in vitamin D
- High in vitamin B12
- Source of folate
- Source of vitamin B3
Tuna
Energy and macros
- Energy 147 kcal 7%
- Protein 8.5 g 17%
- Fat 4.5 g 6%
- Carbs available, without fibre 16.4 g 6%
- Fibre 1.7 g
- Salt 0.54 g 9%
Where the calories come from
- Protein 24%
- Fat 29%
- Carbs 47%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 7.1 µg <1%
- Vitamin D 0.429 µg 9%
- Vitamin E 0.409 mg 3%
- Vitamin K 8.2 µg 11%
- Vitamin C 1.6 mg 2%
- Vitamin B1 thiamin 0.062 mg 6%
- Vitamin B2 riboflavin 0.068 mg 5%
- Vitamin B3 niacin 5 mg 31%
- Vitamin B5 pantothenic acid 0.392 mg 7%
- Vitamin B6 0.282 mg 20%
- Folate B9 34 µg 17%
- Vitamin B12 0.525 µg 21%
- Choline no data
Minerals
- Potassium 220 mg 11%
- Calcium 12.3 mg 2%
- Phosphorus 108 mg 15%
- Magnesium 23.5 mg 6%
- Iron 0.544 mg 4%
- Zinc 0.558 mg 6%
- Copper 0.103 mg 10%
- Manganese 0.299 mg 15%
- Selenium 23.6 µg 43%
- Iodine no data
- Sodium 214 mg 9%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in selenium
- High in vitamin B3
- Source of vitamin B12
- Source of vitamin B6
- Source of folate
- Source of phosphorus
Dishes
Among dishes
The category in the 17 Fit catalog: 691 foods. Compared per 100 g.
- 98% More vitamin D than 98% of dishes.
- 84% More vitamin B12 than 84% of dishes.
- 78% More folate than 78% of dishes.
- 76% More vitamin B3 than 76% of dishes.
Similar in composition
The foods with the nearest calories and macros.
- Cheese ravioli 173 kcal
- Pad thai 154 kcal
- Pilaf 160 kcal
- Paella 148 kcal
- Chicken chow mein 147 kcal
- Chicken enchiladas 178 kcal
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Where these numbers come from
Worked out from a recipe of 9 ingredients, with data from the Standard Tables of Food Composition in Japan (MEXT), USDA FoodData Central (SR Legacy, USA).
Carbs are available carbohydrates, without fibre, as on EU labels.