Pokeworks Nutrition Calculator: The Short Answer
The Poke Bowl (rice + ahi tuna + spicy mayo) at Pokeworks has 520 calories, with 21g of protein, 19g of fat and 500mg of sodium — the standard build, exactly as the Pokeworks Nutrition Calculator lists it.
For context, the Pokeworks Nutrition Calculator tracks 17 items, and the average one runs about 106 calories. 17 of them come in under 300 calories and 17 under 500, while the heaviest — the Sushi Rice (regular base) — reaches 290. Where a single item sits inside that spread matters more than the item's reputation: menus, not names, decide what a meal costs.
The Full Breakdown: What Is in the Poke Bowl?
The full profile of the Poke Bowl (rice + ahi tuna + spicy mayo) at Pokeworks: 520 calories, 21g of protein, 67g of carbohydrates, 19g of fat, 1g of fibre, 3g of sugar and 500mg of sodium. Against a 2,000-calorie reference day, that is 26% of the day's calories, 22% of the sodium guideline and 6% of the 50g sugar daily value — which is why the same item can be a light choice in one day and the whole budget in another.
Where those calories sit matters as much as the total. Protein contributes 84 of them, carbohydrate 268 and fat 171 — so the Poke Bowl is a carb-led item, which is why pairing it with a lean protein usually balances the meal. That split, not the headline number alone, is what decides how long the meal keeps you full.
How Does It Compare With the Rest of the Pokeworks Menu?
One number means little without the menu around it. The table below lines the Poke Bowl up against the lightest item at Pokeworks, the highest-protein item, the best protein-per-calorie pick and the heaviest item on the menu.
For context, the Pokeworks Nutrition Calculator tracks 17 items, and the average one runs about 106 calories. 17 of them come in under 300 calories and 17 under 500, while the heaviest — the Sushi Rice (regular base) — reaches 290. Where a single item sits inside that spread matters more than the item's reputation: menus, not names, decide what a meal costs.
| Item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Poke Bowl (rice + ahi tuna + spicy mayo) | 520 | 21g | 67g | 19g | 500mg |
| Edamame (serving) | 25 | 3g | 2g | 1g | 0mg |
| Ahi Tuna (protein scoop) | 70 | 14g | 1g | 1g | 320mg |
| Sushi Rice (regular base) | 290 | 6g | 64g | 1g | 0mg |
What Pushes the Number Up (and How to Pull It Down)?
At Pokeworks, the headline item is rarely the whole story: size upgrades, sauces, cheese and the side you add by habit regularly contribute as much as the main itself. The menu's own extremes prove the point — the same kitchen produces the Edamame (serving) at 25 calories and the Sushi Rice (regular base) at 290. The gap between a light visit and a heavy one is almost never the restaurant; it is two or three quiet additions.
The reliable defence is to decide the extras on purpose. Keep one rich addition — a sauce, a cheese, a dessert — rather than stacking them, and let high-volume, low-calorie items do the filling: the Avocado (half) leads this menu for fibre at 5g, and fibre is what makes a lighter order still feel like a meal three hours later.
- Lightest item on the menu: Edamame (serving) — 25 calories
- Heaviest item on the menu: Sushi Rice (regular base) — 290 calories
- Best protein per calorie: Ahi Tuna (protein scoop) — 20g per 100 calories
- Items under 300 calories here: 17 of 17
What About the Sodium and Sugar?
Calories get the attention, but at Pokeworks the quieter numbers deserve a look. The saltiest item on the menu, the Miso Soup (cup), carries 4050mg of sodium — 176% of the full day's 2,300mg guideline in a single item — while the least salty, the Sushi Rice (regular base), carries just 0mg. Salt rarely tracks calories: plenty of light-looking orders are sodium-heavy, and plenty of hearty ones are moderate.
Sugar is more concentrated. The Hawaiian Sun Drink holds 33g — more than the American Heart Association's suggested full-day limit for women (25g) — while most savoury items sit in single digits. The practical rule: check the drink and dessert line first, because that is where the sugar in a Pokeworks order almost always lives.
How Does This Fit the Rest of Your Day?
No Pokeworks order happens in isolation, so place this one against a reference day of about 2,000 calories, 2,300mg of sodium and a 50g sugar daily value. The average item in the Pokeworks Nutrition Calculator runs about 106 calories, which means a typical one-item-plus-side order lands near a third of the day's energy before a drink is counted. That is not a problem to solve — it is a budget to be aware of, and the awareness is most of the value: the rest of the day can run lighter precisely because lunch was counted.
The pattern that works for most people is asymmetry. On a day when Pokeworks is the main event, let the other meals be simple and protein-led, drink water by default, and treat the Hawaiian Sun Drink (33g of sugar) as the dessert decision made in advance rather than at the till. On a day when the other meals are the occasion, Pokeworks can be the light one instead — the Edamame (serving) at 25 calories proves the menu supports it. Either way, the plan is made once, calmly, instead of being renegotiated at every meal.
- Menu average: ~106 calories per item across 17 tracked items
- Lightest anchor: Edamame (serving) — 25 calories
- Best protein per calorie: Ahi Tuna (protein scoop) — 20g per 100 cal
- Fibre leader: Avocado (half) — 5g, against a 28g daily target
- Salt ceiling to watch: Miso Soup (cup) — 4050mg in one item
The Bottom Line
The Poke Bowl (rice + ahi tuna + spicy mayo) at Pokeworks has 520 calories, with 21g of protein, 19g of fat and 500mg of sodium. If your build differs from the standard one — an extra sauce, a different size, a swapped side — run it through the Pokeworks Nutrition Calculator before you order: thirty seconds there replaces every guess in this article with your exact total.
People Also Ask
How Many Calories Are in a Sushi Burrito?
The Sushi Rice (regular base) at Pokeworks has 290 calories, with 6g of protein, 1g of fat and 0mg of sodium — the standard build, exactly as the Pokeworks Nutrition Calculator lists it.
What Is the Healthiest Poke Bowl?
The healthiest order at Pokeworks is the Spicy Tuna (protein scoop): 80 calories with 13g of protein, 0g of fibre, 1g of sugar and 340mg of sodium. It wins because it pairs real protein with fibre while keeping sodium and sugar near the bottom of the menu — the combination the rest of this ranking is scored on.
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A Burrito with Steak at Pancheros has 920 calories, with 44g of protein, 116g of carbs, 31g of fat and 1690mg of sodium. That is the short answer — the standard build, exactly as the Pancheros calculator lists it.