Nutrition & Tips

Is Poke Healthy? Nutrition, Benefits and What to Watch

Poke can be a lean, high-protein meal. Sauces, rice portions and the fish you choose make the difference.

By Lincoln MooreUpdated 2 min read

Two poke bowls with tuna, corn and sesame seeds

A poke bowl looks like health food, and it often is: lean fish, vegetables and rice in one bowl. But a shop-size bowl with extra sauce and a big scoop of rice can be heavier than it looks. Here is what makes poke good for you, and what to watch.

The benefits

  • High-quality protein. Tuna and salmon are lean protein that keeps you full.
  • Healthy fats. Salmon in particular is rich in omega-3 fatty acids, and avocado and sesame add more healthy fat.
  • Vegetables and seaweed. Cucumber, cabbage, carrot, edamame and seaweed add fiber, vitamins and minerals.
  • Easy to balance. You choose the base, the toppings and the amount of sauce.

What to watch

  • Sodium. Soy-based dressings are salty. Use reduced-sodium soy sauce and keep extra sauce on the side.
  • Creamy sauces. Spicy mayo and similar sauces add up quickly. A teaspoon or two per bowl gives the flavor.
  • Rice portions. Shop bowls often hold a lot of white rice. Try half rice, half greens, or brown rice.
  • Mercury. Tuna is higher in mercury than salmon. Rotating between them, or choosing salmon more often, keeps exposure low; follow your local fish advice, especially during pregnancy.
  • Raw fish safety. Use fish sold for raw eating and keep it cold. Raw fish is not recommended during pregnancy or for people with weakened immune systems.

How to build a healthier poke bowl

  1. Use half sushi rice, half mixed greens or shredded cabbage.
  2. Choose salmon or rotate fish.
  3. Load up on vegetables: cucumber, edamame, carrot, cabbage, seaweed salad.
  4. Dress the fish lightly and serve extra sauce on the side.
  5. Add healthy fat in small amounts: a few slices of avocado or a sprinkle of sesame seeds.

Start with these

Our Rising Sun Poke Bowl is the lightest, with a citrus dressing instead of mayo. The Maui-Style Poke Bowl works well with half the rice swapped for greens. See all of our poke bowls.

The bottom line

Poke can be one of the healthiest takeaway-style meals you can make at home: lots of protein, vegetables and healthy fats. Watch the sauces, the rice portion and the type of fish, and it is an easy weekly habit.

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