Poke Bowl — Nutrients, Health Benefits, And Shopping Tips

Written by Listonic Team
Last update on March 10, 2025
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 150 kcal
Nutrients per: 100 g | Value | % Daily Value* |
---|---|---|
Carbs | 25 g | 9.09% |
Fiber | 2 g | 7.14% |
Sugars | 2 g | 4% |
Glycemic Index | 60 | - |
Protein | 10 g | 20% |
Sodium | 400 mg | 17.39% |
Total Fat | 5 | 6.41% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Key takeaways
Health benefits
- High in omega-3 fatty acids, which support heart health and reduce the risk of chronic diseases.
- Low in calories, making it a great option for those looking to maintain or lose weight while still enjoying a nutritious meal.
- Rich in vitamins and minerals, providing essential nutrients that contribute to overall health and energy levels.
- Promotes muscle recovery due to its high protein content, making it an excellent choice for post-workout meals.
Health risks
- Risk of foodborne illness due to raw fish and seafood, which can harbor bacteria and parasites if not handled or prepared properly.
- High sodium content from soy sauce and other condiments, which can lead to hypertension and other cardiovascular issues.
- Allergen exposure for individuals with seafood allergies, which can cause severe allergic reactions.
- Imbalanced nutrient intake if poke bowls are not well-rounded, potentially leading to deficiencies in essential vitamins and minerals.
How to choose poke bowl
When choosing ingredients for your poke bowl, start with a base that suits your palate—options like sushi rice, mixed greens, or quinoa can provide a delicious foundation. Next, select your protein; fresh fish such as tuna or salmon are popular choices, but don’t overlook alternatives like tofu or shrimp for a different flavor profile. Ensure that the protein is sushi-grade for the best quality and safety.
For toppings, incorporate a variety of textures and flavors—crunchy vegetables like cucumber and radish, creamy avocado, and zesty pickled onions can elevate your bowl. Lastly, don’t forget the sauces; a drizzle of soy sauce, spicy mayo, or ponzu can enhance the overall taste. Be mindful of balancing flavors to create a harmonious and satisfying poke bowl.
How to store poke bowl
To ensure your poke bowl stays fresh and delicious, store it in the refrigerator as soon as possible after preparation. Keep it in an airtight container to prevent exposure to air, which can cause the ingredients to wilt and lose their flavor. Ideally, consume your poke bowl within 24 hours for the best taste and texture.
Avoid leaving your poke bowl at room temperature for extended periods, as this can lead to spoilage, especially with seafood ingredients. It's crucial to keep the bowl away from direct sunlight and heat sources, as these can negatively affect the freshness of the ingredients. If you need to store leftovers, make sure to separate any sauces or toppings to maintain their quality.
✅ Extra Tip
How long does it last?
Poke bowls are best enjoyed fresh, but if you have leftovers, they can last in the refrigerator for about 1-2 days. The key to maintaining their quality is proper storage; keep the poke bowl in an airtight container to prevent exposure to air and moisture. Ingredients like fish and vegetables can degrade quickly, so it's important to consume them within this timeframe for optimal taste and safety. If you want to extend the life of the ingredients, consider storing components separately and assembling the bowl just before eating. However, it's advisable not to freeze poke bowls, as the texture of the fish and vegetables may suffer upon thawing.
What to do with leftovers?
Leftover poke bowl ingredients can be creatively repurposed to minimize waste and enjoy new flavors. If you have extra rice, consider using it as a base for a fried rice dish or as a filling for sushi rolls. Fresh vegetables can be tossed into a stir-fry or blended into a refreshing salad, while leftover proteins like fish or tofu can be added to omelets or grain bowls for a nutritious meal. For a quick snack, mix leftover poke bowl components into a wrap or sandwich for a delicious fusion treat. If you have extra sauces, use them as dressings for salads or marinades for grilled meats. Additionally, you can freeze any leftover fish or seafood for future use, ensuring you can enjoy that poke bowl flavor again later.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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