Poke Bros Macro Calculator

Poke Bros publishes a nutrition PDF with data for bases, proteins, ingredients, and sauces, but does not offer an interactive calculator for custom bowls. This tool lets you build your exact Poke Bros order and instantly see calories, protein, carbs, and fat using their official published data.

A Poke Bros bowl typically ranges from 500–900 calories depending on your base, protein, ingredients, and sauces. A salad base bowl with tuna and light toppings can come in under 400 calories, while a white rice bowl with salmon, avocado, and sriracha aioli will be closer to 700–800 calories. Use the calculator above to see your exact total.

Protein varies by your protein selection and bowl size. Tuna delivers 21g per serving, chicken 29g, and salmon 17g. A well-built bowl with a single protein on a rice base typically lands between 25–45 grams of protein. Choosing double protein or adding edamame can push totals higher.

For the lowest calorie Poke Bros bowl, start with a salad base (13 cal), add tuna (90 cal) or shrimp (50 cal) as your protein, and choose light mix-ins like cucumber, jalapeño, and green onion. Skip creamy sauces — OG Sauce at 25 calories is your lightest flavor option. A lean build like this can come in under 300 calories.

Chicken is the highest protein single serving at Poke Bros with 29 grams, followed by tuna at 21 grams and spicy tuna at 22 grams. To maximize protein, choose chicken or go half tuna, half spicy tuna, add edamame (5.5g), and use a brown rice base for an additional 7 grams. A high-protein build can approach 50+ grams total.

Poke Bros offers eight sauces: OG Sauce (25 cal), GF OG Sauce (22 cal), Gochujang (56 cal), Ponzu (46 cal), Coco Ginger (47 cal), Sweet Soy (70 cal), Wasabi Aioli (125 cal), and Sriracha Aioli (186 cal). Sriracha Aioli is by far the highest calorie sauce at 186 calories per serving. OG Sauce is the lowest and is added to all bowls by default unless you opt out.

Poke Bros can be a very healthy meal depending on how you build your bowl. Sushi-grade fish like tuna and salmon are high in protein and omega-3 fatty acids. Choosing a salad base, skipping high-calorie sauces like sriracha aioli, and loading up on fresh vegetables keeps calories low while keeping protein high.

Most Poke Bros ingredients are gluten-free, but several contain gluten including OG Sauce, masago, seaweed salad, crab stick, and gochujang. Poke Bros offers a gluten-free OG Sauce at 22 calories per serving — be sure to ask your location for it specifically.