How much protein is in a salmon poke bowl?

November 26, 2025 •

3 min read

A typical salmon poke bowl provides roughly 25 to 30 grams of protein, a significant portion of daily needs. However, the total protein can fluctuate based on ingredients and serving sizes.

Quick Summary

Salmon poke bowls commonly contain 25-40 grams of protein, varying with base, salmon amount, and additions. Customization is key to controlling nutritional content.

Key Points

Protein Range: A salmon poke bowl has 25 to 40 grams of protein, depending on portions and toppings.
Salmon is the Main Source: Most protein comes from salmon, with an 80g portion offering over 20g.
Boost with Bases: Using a high-protein base like quinoa boosts the total protein.
Toppings Add Up: Edamame, tofu, and seeds increase bowl protein.
Customize Portions: Requesting double protein is the most direct way to maximize intake.
Healthier Fats: Salmon has omega-3 fatty acids, supporting heart and brain health.
DIY Control: Homemade bowls allow for precise control over ingredients, ensuring accurate protein.

Understanding the Core Protein: The Salmon

Salmon is the main source of protein in a poke bowl. Salmon is a complete protein, containing all nine essential amino acids. The protein amount from the salmon depends on the portion size. For instance, an 80-gram portion of salmon sashimi can have over 20 grams of protein. Protein content is similar whether the salmon is raw or cooked. The main nutritional differences between raw and cooked salmon are often related to fat content, not protein.

Key Factors Influencing Protein Content

Other ingredients can contribute significantly to the protein in a poke bowl.

Base Selection

The base of the bowl impacts the overall protein count. Other options offer a different nutritional profile than white rice.

Brown Rice: More fiber and slightly more protein than white rice.
Quinoa: A complete protein source, quinoa increases protein compared to rice.
Mixed Greens or Zucchini Noodles: Low in protein but good for those wanting to focus on protein toppings.

Toppings and Mix-Ins

Adding the right toppings is an easy way to increase the protein. Additions include:

Edamame: An excellent plant-based protein.
Tofu: A great vegetarian protein that absorbs marinades.
Seaweed Salad: Adds minerals and other nutrients.
Nuts and Seeds: Sesame seeds and cashews add a small protein boost and healthy fats.
Avocado: Contains a small amount of protein.

Portion Size

A larger portion of salmon, more edamame, or an extra scoop of quinoa will increase protein. Restaurants often offer double protein, pushing the protein towards 40 grams or more.

Nutritional Comparison: Common Poke Bowl Proteins

This table compares the protein contributions of different ingredients, based on typical portion sizes. Values are approximate.


Ingredient (approx. 100g)	Protein (grams)	Notes
Salmon Sashimi	20-25	High-quality, rich in omega-3s
Ahi Tuna Sashimi	20-24	Lean and high in protein
Firm Tofu (cubed)	16-20	Excellent plant-based protein
Cooked Chicken (shredded)	25-30	Lean protein option, popular alternative
Cooked Edamame	10-12	Adds fiber and plant-based protein
Cooked Quinoa	4-5	A complete protein that adds to the total

The Health Benefits Beyond Protein

A salmon poke bowl is nutrient-dense with multiple health benefits. Salmon is rich in omega-3 fatty acids, which can help reduce inflammation and improve cardiovascular health. Fresh vegetables and toppings provide vitamins, minerals, antioxidants, and fiber, which aid in digestion and wellness. A balanced bowl provides a synergistic effect of all these nutrients.

Homemade vs. Restaurant Bowls

Making your own poke bowl gives complete control over ingredients and portions. This is the best way to accurately measure protein intake. Restaurant portions can vary. Check for nutritional information, or ask about portion sizes, especially for the protein. Experiment with high-protein bases and toppings to create a meal for your goals.

Conclusion: Your Customized Protein Powerhouse

The protein in a salmon poke bowl varies, influenced by salmon portion, base choice, and mix-ins. While a typical bowl has 25-30 grams, adding more salmon, using a quinoa base, and incorporating extra edamame or tofu can easily increase that. This makes the salmon poke bowl a versatile and healthy option for anyone looking to increase protein. Consult authoritative nutritional sources like the National Center for Biotechnology Information (NCBI) for precise data.

Frequently Asked Questions

Yes, a salmon poke bowl is typically rich in high-quality protein, primarily from the salmon but also from other potential ingredients like edamame and quinoa.

An 80-gram portion of salmon sashimi commonly used in poke bowls can contain around 20 grams of protein.

Increase the protein by adding extra salmon, including edamame, or using a higher-protein base like quinoa.

The protein content per gram is very similar, whether the salmon is raw or cooked. The main differences are related to food safety and handling.

Yes, a base like quinoa offers more protein per serving compared to white rice. Greens-based bowls have the lowest protein content from the base.

Excellent plant-based protein alternatives include firm tofu and edamame, both of which are common and delicious toppings.

A poke bowl is generally a very healthy, nutrient-dense meal. In addition to high protein, it provides healthy omega-3 fats, vitamins, minerals, and fiber, especially when loaded with vegetables.

Sauces typically add minimal protein. They can, however, significantly increase the calorie, fat, and sodium content, so it's wise to use them sparingly.

Yes, making a bowl at home gives you full control over ingredient quantities, allowing you to easily add more salmon or other protein-rich items than a standard restaurant serving.