Tuna poke calories come to 120 for a 4 oz serving (113 g) and 106 per 100 g of packaged poke cubes. Notice the split. Protein supplies 96% of those calories, while fat and carbs barely register. That changes once rice and sauce join the fish: a full bowl with rice reaches 451 calories.
120kcal
1 4 oz serving · 113 g, packaged, per label
96%protein
27 gProtein
0 gCarbs
0.5 gFat
How to burn off 120 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Packaged, per label · per 113 g
Calories
120 kcal
Protein
27 g
Carbohydrate
0 g
Fat
0.5 g
Saturated fat
0 g
Cholesterol
45 mg
Sodium
50 mg
Potassium
499 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Tuna poke: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
4 oz serving (113 g)
120
27 g
0 g
0.5 g
50 mg
6%
6 oz portion (170 g)
180
40.6 g
0 g
0.7 g
75 mg
9%
Bowl with rice (297 g)
451
15 g
86 g
4.5 g
1,969 mg
23%
100 g
106
23.9 g
0 g
0.4 g
44 mg
5%
3 × 4 oz serving (113 g)
359
81 g
149 mg
5 × 4 oz serving (113 g)
599
135 g
249 mg
A 4 oz scoop is a 120-calorie base
The fish on its own is easy to count. A 4 oz serving (113 g) holds 120 calories and 27 g of protein, which is 54% of the daily value for protein on a single scoop. Step up to a 6 oz portion (170 g) and you get 180 calories with 40.6 g of protein, or 81% of the daily value.
Totals climb in a straight line because there is so little fat to complicate things. Two 4 oz servings (226 g) give 240 calories and 54 g of protein. Three servings (339 g) land at 359 calories. Even five servings, 565 g of fish, stop at 599 calories with 135 g of protein, a quantity few people would eat in one sitting.
So the scoop size of the fish rarely decides your day. A larger portion adds protein faster than it adds calories, and the sodium from the plain cubes stays low at every step, from 50 mg in one serving to 249 mg in five. The real swing comes from what goes underneath and on top.
Nearly every calorie is protein
Per 100 g, the poke cubes carry 23.9 g of protein, 0.4 g of fat and 0 g of carbs. That works out to 96% of calories from protein and 4% from fat, with carbs at 0%. Saturated fat, sugars and fiber all read 0 on the label.
Few foods are this lean. There is no starch to speak of and no added sugar in the plain fish, so it behaves like a pure protein ingredient. Cholesterol sits at 40 mg per 100 g, and potassium is a useful 442 mg per 100 g.
For anyone tracking macros, that makes the fish the simplest part of the bowl to log. Weigh it or count scoops, and the protein number follows almost directly from the calorie number. If you build a bowl at home, the fish sets the protein, and every other choice mostly adds carbs, fat or salt.
The rice bowl brings the sodium
A bowl with rice (297 g) tells a different story. It comes to 451 calories, 23% of a daily calorie budget, with 86 g of carbs, 27 g of sugars and 4.5 g of fat. Protein drops to 15 g, because rice and toppings displace much of the fish.
Sodium is the row to watch here. That bowl carries 1,969 mg, which is 86% of the daily value in one meal. Compare that with the plain cubes at 44 mg per 100 g, or 2% of the daily value per 4 oz serving. The salt comes from the sauce and seasoning, not from the tuna.
If you watch sodium, ask for sauce on the side and use less of it. Sweet glazes also explain much of those 27 g of sugars, so the same move trims two rows at once. Fiber in the bowl is just 0.9 g, which is a reason to add vegetables.
Build the bowl around the fish
Since the fish is nearly pure protein, it pairs well with foods that supply what it lacks. Crisp vegetables like cucumber, cabbage or edamame add fiber and volume. A modest scoop of rice or greens as the base keeps the calorie total closer to the fish than to the 451-calorie bowl.
Packaged options vary widely. Products such as Hidden Bay Tuna Poke Cubes sit close to plain fish, while ready bowls from Yummi Sushi or Ace Sushi include rice and spicy sauce, so read their labels before assuming the 120-calorie figure applies. Smoked versions like Blue Hill Bay can differ too.
If you eat out, the quickest way to keep the meal in check is to double the fish and halve the sauce. BodyPal can log your bowl from a photo, which helps when the toppings are hard to name.
How does tuna poke compare?
Here is how tuna poke stacks up against tuna sashimi, tuna tartare and raw tuna, per 100 g and per usual serving.
Verdict: On calories it is a tie: poke cubes come to 106 per 100 g against 109 for sashimi, tartare and raw tuna, so pick whichever you enjoy. For tight portion control choose sashimi at 31 calories a piece; for a filling protein base choose a 4 oz scoop of poke at 120 calories.
Most popular tuna poke brands in the United States
4Blue Hill Bay Smoked Ahi Tuna Poke Bowl1 bowl · 250 g136 kcal
5Yummi Sushi Tuna Poke Bowl361 g136 kcal
6Hidden Bay Tuna Poke Cubes4 oz · 113 g106 kcal
7Mai Tuna Poke297 g152 kcal
Bowls are sold with rice, sauce and vegetables in the package, so they read higher per 100 g than the plain marinated tuna cubes above. Source: manufacturer labels / USDA FoodData Central.
Tuna poke FAQs
How many calories are in tuna poke?
A 4 oz serving of marinated tuna poke (113 g) is about 120 calories, and 100 g is 106 calories.
Is tuna poke good for weight loss?
Plain tuna poke is 106 calories per 100 g with 23.9 g protein and 0.4 g fat, so a 4 oz serving adds 120 calories. A packaged bowl with rice is 451 calories per 297 g.
Tuna poke or tuna sashimi: which has fewer calories?
They are almost the same, 106 calories per 100 g for the poke cubes and 109 for tuna sashimi.
How much protein is in tuna poke?
A 4 oz serving (113 g) has about 27 g protein, which is 23.9 g per 100 g.
What is the full nutrition of tuna poke per 100 g?
Per 100 g, tuna poke has 106 calories, 23.9 g protein, 0.4 g fat and 0 g carbs. It also carries 44 mg sodium, 40 mg cholesterol and 442 mg potassium, with no sugars or fiber.
What is the nutrition of a tuna poke bowl with rice?
A tuna poke bowl with rice (297 g) has 451 calories, 15 g protein, 86 g carbs, 27 g sugars and 4.5 g fat. Sodium reaches 1,969 mg, which is 86% of the daily value.
What are the macros of tuna poke?
Tuna poke gets 96% of its calories from protein and 4% from fat, with 0% from carbs. A 4 oz serving gives 27 g protein, 0.5 g fat and 0 g carbs for 120 calories.
How much protein is in a 6 oz portion of poke tuna?
A 6 oz portion (170 g) of poke tuna has 40.6 g of protein, 81% of the daily value, for 180 calories. That is a lot of protein for very few calories.
