Poke Bowl Calories & Macros Calculator
Build any poke bowl using 80+ ingredients. Get Calories, Macros, Fiber and Sodium with portion scaling + sauce intensity + up to 2 proteins.
1 Base
Serving sizes are standardized estimates (e.g., cooked grains). Restaurants vary.
2 Protein (pick up to 2)
Mix proteins: e.g., tuna + salmon. The calculator enforces a 2 protein limit.
3 Add-ons (80+ ingredients)
Tip
Click +/− to model “extra avocado”, “double crunch”, etc. Add-ons support 0–3 servings each.
Calories can “hide” in sauces, avocado, crunchy toppings, and nuts. Sodium can “hide” in soy/ponzu and seaweed salad.
4 Sauce
Sauce is often the #1 source of hidden calories and sodium.
How the calculator works
This tool sums nutrition for your selected base, up to 2 proteins, any add-ons (0–3 servings each), and a sauce with intensity. Values are standardized estimates for typical fast-casual poke portions.
Accuracy note: Results are estimates, not medical advice. Restaurants vary (especially sauces and marinades).
Examples
FAQ
How many calories are in a poke bowl?
It depends on base, sauce, and calorie-dense add-ons (avocado, crunchy toppings, nuts). Salads + lean fish + light sauce can be much lower than rice + mayo sauce + extras.
Why can sodium get so high?
Soy-based sauces, ponzu, seaweed salad, and some marinades can add a lot of sodium. Keep sauce on the side and use less.
Can I select two proteins?
Yes—select up to 2 proteins and set the protein portion multiplier.
Is this medical advice?
No. This is a tracking estimate tool only.