Poke bowl calories explained — And how Casey Donovan builds hers

Australian singer and Juniper ambassador Casey Donovan recently invited her followers into the kitchen as she put together her first-ever salmon poke bowl – and judging by her reaction, it won't be her last.

Poke bowls are a go-to for many thanks to their vibrant mix of fresh vegetables, satisfying textures, and umami-rich flavours. But how do they compare to other low-calorie meal options, especially when you're trying to eat more mindfully?

The recipe Casey shared is as down-to-earth and flavour-packed as she is — easy to prep, fully customisable, and full of feel-good ingredients that can be tailored to your dietary preferences.

So, let's take a closer look at the calories in a poke bowl, break down what goes into it, and see how this simple meal could support your health and wellness goals — whatever they may be.

What's in Casey's poke bowl?

In her recent Instagram reel, Casey walked viewers through her take on a salmon-poke bowl — a dish that's as colourful and nourishing as it is simple to make.

The beauty of her recipe is that it's easy to customise, whether you're looking to boost protein, lower carbs, or just enjoy something delicious and fresh.

At the heart of the recipe is her simple marinade: A mix of low-sodium soy sauce, rice vinegar, toasted sesame oil, fresh ginger and optional extras like garlic, sriracha and a touch of honey or maple syrup. This adds big flavour without relying on heavy dressings. Once the salmon (or your choice of chicken or tofu) is coated in the marinade, it’s left to soak for 15–30 minutes in the fridge.

From there, it’s all about layering.

Casey suggests starting with a base — like sushi rice, quinoa, or shredded cabbage — then adding in fresh or cooked toppings such as edamame, sliced boiled egg, pan-fried tofu, cucumber, carrot, avocado, or seaweed salad. To finish, a sprinkle of furikake or toasted sesame seeds brings extra texture and flavour, while any leftover marinade can double as a light, flavour-packed drizzle.

It’s a great example of how a little planning and a few fresh ingredients can come together to create something that feels nourishing and satisfying, without being complicated.

Casey's tips for a balanced bowl

Throughout her cooking process, Casey shared some thoughtful tips to help you get the most out of your poke bowl, especially if you're aiming to make it a regular part of your weekly meals:

• Portion up: Don't be shy with your protein. A larger serving of salmon, chicken, or tofu will naturally increase the protein content and help keep you feeling fuller for longer.
• Layer it smartly: Boost the nutritional value of your bowl by adding protein at different levels — for example, using quinoa as your base, edamame and boiled eggs as toppings, and salmon as the star.
• Make your sauces work for you: A small amount of miso or tahini-based dressing can add richness, protein and depth of flavour without overdoing the calories.
• Prep ahead: Cook your grains, chop your veggies, and marinate your protein in advance to make weeknight assembly quick and stress-free.

Whether you're building your bowl from scratch or following Casey's lead, the key is to keep it simple, balanced, and tailored to you.

Why simplicity matters for Casey

As Casey prepared her poke bowl, she opened up about a struggle many people quietly deal with — the constant mental chatter around food choices, or what she calls food noise.

"Imagine someone who's always thinking about what's next... Now imagine that, but with food. All day, every day... That's what I call food noise."

This type of thinking — the constant mental challenge driven by food — can make it hard to enjoy food or make balanced choices. It can lead to emotional eating, overeating, and constant snacking (especially late at night). Casey spoke candidly about how overwhelming it can feel:

“Even when you’re not hungry, it’s like your brain will not stop thinking about food. It’s exhausting.”

As someone who's navigating her own wellness journey, Casey shared how her experience with Juniper has helped her quiet that noise and reconnect with food more peacefully:

“Now food is just food. No stress, no spirals, and goodness me, no overthinking.”

It's a reminder that eating well doesn't have to be perfect. Sometimes, it's about making one nourishing decision in the middle of a busy day, like tossing together a quick poke bowl with ingredients you love. When food feels simpler and more intuitive, it's easier to build habits that actually stick.

How to build a lower-calorie poke bowl

While poke bowls are often seen as a healthy choice, depending on your appetite, their calorie count can quickly climb when you start adding your base, toppings and sauces.

The good news? With a few smart swaps and portion tweaks, you can still enjoy a poke bowl that's full of flavour and still aligned with your health goals.

This isn't about cutting out foods — it's about knowing how to build a bowl that works for you (and your body). Whether you're looking to increase protein, lower carbs, or keep calories in check, these simple strategies can help you create a balanced, satisfying bowl without compromising on taste.

Base options: How you start your poke bowl counts

The base of your poke bowl sets the nutritional tone for the entire meal. It's easy to assume all bases are created equal — spoiler, they're not — but when it comes to calories, carbs, and how long your meal keeps you feeling full, some options may suit your goals more than others.

Brown rice

Brown rice adds fibre and a slightly nutty flavour, making it a more nutrient-dense option than white rice. It's a great low-GI (Glycemic Index) food if you're after a slow-releasing energy and a more balanced carb profile.

Quinoa

Naturally gluten-free and packed with protein, quinoa is a great choice if you want to boost satiety and nutritional value. It also contains essential amino acids, making it a solid choice for vegetarians and vegans.

Cabbage or mixed greens

For a low-calorie, high-volume base, shredded cabbage or leafy greens are ideal. They add crunch, bulk, and micronutrients — all without pushing your calorie count up.

Soba noodles

Made with buckwheat flour, soba noodles offer a unique texture and a source of plant-based protein. Just keep an eye on portion size — they can be higher in carbs than other options.

Sushi rice

The traditional base in most poke bowls, sushi rice is soft, satisfying, and delicious, but it can also be higher in calories due to the sugar and vinegar mix used in preparation. Enjoy in moderation, or mix it with greens or quinoa for more balance.

Best protein choices for a poke bowl

Protein is the hero of any balanced poke bowl — it helps keep you feeling fuller for longer, supports muscle maintenance, and plays a key role in any weight management plan. The best part? Most poke bowl proteins are naturally lean and nutrient-dense. Here's how your options compare:

Salmon

A classic poke bowl favourite, salmon is rich in high-quality protein and heart-healthy omega-3 fatty acids [1]. It can add creaminess, flavour and loads of nutritional value — just keep portion size in mind if you're watching calories.

Chicken

Grilled or poached chicken breast is a leaner protein option that's lower in fat but still packed with nutrients. It works especially well if you're aiming for a lower-calorie bowl while still keeping things hearty and satisfying.

Prawns

Light, high in protein, and quick to cook, prawns add a fresh twist to your bowl. They're also lower in fat and calories than other animal proteins, making them a great pick if you're aiming for a lighter option.

Tofu

Tofu is a plant-based powerhouse — high in protein, low in saturated fat, and ideal for soaking up marinades. It’s especially great for vegetarians or anyone wanting a meat-free option that still delivers on texture and flavour. Pan-frying or baking gives it a caramelised flavour.

Beef

Lean cuts of beef can be a great protein source, packed with iron and B vitamins. Opt for grilled or pan-seared lean beef to keep it lighter and add a rich, savoury flavour to your bowl.

Tuna

Tuna is another popular poke ingredient, offering a lean, protein-packed option with plenty of omega-3s [1]. Fresh or seared tuna adds a meaty texture and vibrant taste.

Are all the poke bowl vegetables and sides healthy?

Poke bowls are known for their rainbow of toppings, but not all sides are created equal when it comes to nutrition. While most veggies offer valuable fibre and nutrients, it’s worth paying attention to how they’re prepared and what else they bring to the bowl.

Carrots

Crunchy, colourful and naturally sweet, shredded carrots are a great source of fibre, beta-carotene and vitamin A [2]. They’re low in calories and help add volume to your bowl without overdoing it on energy intake.

Edamame

These green soybeans are more than just a topping — they’re a source of plant-based protein, fibre, and essential micronutrients like iron and folate [3]. A small handful can make your poke bowl more filling and balanced.

Kimchi

This fermented side adds a tangy, spicy kick and delivers gut-friendly probiotics [4]. While it’s generally a healthy addition, kimchi can be high in sodium, so it’s best enjoyed in moderation, especially if you’re watching salt intake.

Which poke bowl dressing is the healthiest?

A good dressing ties all the flavours in your poke bowl together — but it can also be where hidden calories, sugars, or sodium sneak in. The key is choosing poke sauces that add flavour without overpowering the balance of your bowl.

Soy sauce

A staple in many poke bowls, soy sauce adds that signature umami flavour, but it’s also high in sodium, especially in larger amounts. Opting for a low-sodium version or using it sparingly can help reduce salt intake while still giving your bowl a savoury edge.

Roasted sesame

Creamy and rich, sesame dressings often contain added oils and sugars, which can bump up the calorie count. They’re best used in small amounts, or try mixing your own version with toasted sesame oil, a splash of vinegar, and a little soy sauce for a lighter twist.

Lemon and extra virgin olive oil

A simple combination of lemon juice and extra-virgin olive oil is a great alternative if you’re after something fresh, light, and rich in heart-healthy fats. It pairs well with almost any protein and lets the natural flavours of your toppings come through.

Poke bowl toppings to consider

The beauty of a poke bowl lies in the extras — the little additions that bring texture, crunch and flavour. But while some toppings offer nutritional benefits, others can add more calories, fat or sugar than you might expect.

Avocado

Creamy and dense in healthy fats, avocado is a great source of fibre and potassium. It’s a nutritious addition — just be mindful of portion size, as the calories can add up quickly.

Seaweed

Seaweed salad adds umami flavour along with iodine and other trace minerals. Some store-bought versions can be high in sodium or sugar, so if you’re buying pre-made, check the label or enjoy it in moderation.

Wasabi peas

Crunchy Wasabi peas bring texture and spice — but they’re often fried and salted, making them a higher-calorie, higher-sodium option. Best used as a sprinkle rather than a handful.

Tamari almonds

Tamari almonds are flavourful and full of healthy fats and protein, but they’re also energy-dense. A small spoonful can offer crunch and satiety without tipping your calorie count too far.

Coconut

Toasted coconut adds sweetness and crunch, but it’s also high in saturated fat [5]. If included, keep it light — or consider skipping it in favour of toppings that offer more lasting nutritional value.

The bottom line

Poke bowls can be a delicious, balanced addition to your routine, whether you’re on a weight loss journey or simply looking for a fresh, nourishing meal that doesn’t feel like a compromise. With endless combinations of proteins, bases, and toppings, it’s easy to customise your bowl to suit your lifestyle, goals, and taste preferences.

By taking a few simple steps — like choosing a lean protein, loading up on fibre-rich veggies, and being mindful with dressings and extras — you can enjoy a poke bowl that’s satisfying, nutrient-dense, and aligned with your health goals.

Weight loss is about balance, and your diet is only one part of the equation. If you’ve been working towards your goals and feel like you need a hand, Juniper’s Weight Reset Program might be just what you need. This holistic, long-term program combines proven medical treatment with practical, everyday advice — helping you not only lose weight, but maintain it well into the future.

Healthy habits, like building a balanced poke bowl, can be a great step forward — and with the right support, those small choices can lead to lasting change.

Frequently asked questions

If you’re new to poke bowls or wondering how they fit into a balanced diet, you’re not alone. Below, we’ve answered some of the most common questions to help you make confident, informed choices — whether you’re building your first bowl or refining your go-to order.

What is a poke bowl?

A poke bowl (pronounced poh-kay) is a Hawaiian-inspired dish traditionally made with cubed raw fish, rice, and a variety of fresh toppings like vegetables, seaweed, and sesame seeds. Modern versions are highly customisable and often include cooked proteins like chicken or tofu, along with different bases and dressings. Think of it as a cross between a salad and a sushi bowl.

What are the healthiest poke bowl options?

The healthiest poke bowls are all about balance — combining lean protein, high-fibre veggies, and a smart choice of base.

Here are a few ways to make your bowl more nutrient-dense:

• Choose grilled or marinated salmon, prawns, tofu, or chicken for protein
• Opt for quinoa or shredded greens instead of rice for a lower-carb or higher-protein base
• Load up on non-starchy vegetables like carrots, cucumbers, edamame, and seaweed
• Use dressings like lemon juice and olive oil or a drizzle of low-sodium soy sauce

Keeping toppings like avocado, sesame seeds, or crunchy extras to smaller portions can also help reduce excess calories while still keeping your bowl satisfying.

Are poke bowls healthy for weight loss?

Yes — poke bowls can be a healthy choice for weight loss when built with balanced, whole-food ingredients. They offer lean protein, fibre, and healthy fats, which can help keep you feeling full for longer.

The key is in the portions and ingredients: choosing a lighter base (like greens or quinoa), a lean protein, and going easy on calorie-dense dressings or extras like fried toppings or creamy sauces can make a big difference.

How many calories are in a poke bowl?

The calorie count of a poke bowl can vary widely depending on your ingredients and portion sizes. A basic bowl with rice, raw fish, and vegetables may sit around 400–600 calories, while more indulgent versions with creamy dressings, large portions of avocado or extras like fried shallots can push it closer to 700–900+ calories.

If you’re watching your intake, try swapping white rice for greens or quinoa, use lean proteins, and choose lighter toppings and sauces — it all adds up to a more balanced bowl.

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