Poke Bowl Calorie & Macro Calculator
Build your custom Hawaiian poke bowl and calculate exact calories, protein, carbs, and healthy fats from raw fish, bases, and toppings.
🥗 Interactive Poke Bowl Calorie & Macro Calculator
About this Calculator
Methodology & Formulas: This Poke Bowl calculator uses standard physiological formulas and evidence-based guidelines to provide accurate estimates.
Reviewed by: Dr. Rekha Kumar, M.D., M.S., Lead Medical Reviewer
Last Updated: August 2026
Sources & Citations: Guidelines from the NIH and CDC were consulted in the creation of this tool.
Disclaimer: This tool is for informational purposes only and does not constitute medical advice. Always consult a healthcare provider.
Frequently Asked Questions
How many calories are in a typical poke bowl?
A standard medium poke bowl contains 500 to 750 calories, 35–45g of protein, and 15–25g of healthy fats.
How does swapping white rice for salad greens change calories?
Switching from sushi rice (240 kcal) to salad greens (25 kcal) saves over 200 calories and 45g of refined carbs.
What is the healthiest sauce for a poke bowl?
Citrus Ponzu (25 kcal) or light Shoyu (35 kcal) are much lower in calories than spicy sriracha mayo (140 kcal).
Scientific References & Clinical Guidelines
- CDC Healthy Weight Guidelines - Centers for Disease Control and Prevention
- NIH National Heart, Lung, and Blood Institute (NHLBI) Obesity Guidelines
- PubMed studies on rate of fat mass vs. lean mass loss