Poke Fresh Nutrition Calculator
Poke Fresh is a Michigan-based poke bowl chain where every bowl is built to order. Choose your base, proteins, and toppings, then finish with a sauce. Regular bowls include 2 protein scoops; Large includes 3. Sauces like Spicy Mayo are the biggest calorie variable — choose wisely.
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Ratio is estimated using 4/4/9 calories per gram (P/C/F).
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Base
Sushi Rice
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Spring Mix
Poke Fresh Macro Calculator FAQ
Calories depend on your base, proteins, toppings, and sauce. A sushi rice base (Regular) starts at 342 calories before any toppings. Signature bowls without a base range from 176 calories (Land & Sea) to 416 calories (Whole Lotta Love). Sauces like Spicy Mayo add 242 calories on their own — the single biggest calorie lever in a poke bowl.
Every protein delivers 12–13g per 2oz scoop. A Regular build includes 2 protein choices, and a Large includes 3. Chicken at 60 calories and 13g protein is the most calorie-efficient protein. Ahi Tuna at 82 calories and 12g protein is the leanest fish option.
Start with Spring Mix as your base (4–8 calories), pick Chicken or Shrimp as your protein, and load up on zero-calorie toppings like cucumber, jalapeño, scallions, and nori strips. Finish with Sweet Chili Citrus sauce at 23 calories. A lean build on Spring Mix with two proteins can come in under 250 calories.
Most proteins, bases, and toppings are gluten-free. Sauces to avoid if you're avoiding gluten include Ginger Ponzu, Eel Sauce, and Gochujang — all contain wheat. Tempura Shrimp is also not gluten-free. The sheet marks gluten-free items clearly.
Spicy Mayo is 242 calories per 1.25oz serving — the highest calorie sauce on the menu and mostly fat at 26g. If you're tracking macros, Sweet Chili Citrus (23 cal) or Sweet and Sour Vin (37 cal) are much lighter options.
Poke Fresh offers 6 signature bowls: Island Classic (260 cal, 25g protein), Heat Wave (333 cal, 14g protein), Whole Lotta Love (416 cal, 31g protein), Beach Please! (373 cal, 28g protein), Green Goals (324 cal, 29g protein), and Land & Sea (176 cal, 24g protein). These totals do not include a base — add your rice or greens on top.
Regular includes 2 protein choices and uses a 9.5oz base. Large includes 3 protein choices and the same 9.5oz base. Mini is a smaller format with a 5oz base and 1 protein choice.
