1 bottle (medium) of Salmon poke (200 g) has 290 calories. That works out to 145 calories per 100 g. It contains 30.4 g of carbs, 21 g of protein, 8.6 g of fat and 2.4 g of fiber. Its 3.2 µg of B12 covers 133% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Salmon poke Nutrition Facts

Selected: 100 g

145

KCAL / 100G

Carbs

15.2g

· 6% DV

Protein

10.5g

· 21% DV

Fat

4.3g

· 6% DV

Fiber

1.2g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 43% · Protein 30% · Fat 27%

Salmon poke Vitamins & Minerals

Vitamins

B12

1.6µg · 67% DV

Vitamin D

4.2µg · 21% DV

2.8mg · 18% DV

0.29mg · 17% DV

Minerals

Selenium

13µg · 24% DV

Phosphorus

110mg · 16% DV

Sodium

320mg · 14% DV

Iron

1mg · 6% DV

How Nutritious Is Salmon poke?

Nutrient density

High

70/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

47/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Salmon poke Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Salmon poke

To burn the 145 calories in 100 g:

🚶

36min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Salmon poke Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Salmon poke Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy yes

Sesame free

Which Diets Is Salmon poke Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Salmon poke Fat Profile

SATURATED

0.8g

MONOUNSATURATED

1.7g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

Compare Salmon poke

🍣vs🐟

Salmon poke vs Salmon Fillet61 kcal fewer per 100 g

→🍣vs🐟

Salmon poke vs Canned Tuna29 kcal more per 100 g

→🍣vs🐟

Salmon poke vs Fish35 kcal more per 100 g

→🍣vs🐟

Salmon poke vs Tuna13 kcal more per 100 g

→

Foods Similar to Salmon poke

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Salmon poke

How many calories are in salmon poke?

Salmon poke contains 145 calories per 100 g. It provides 10.5 g of protein, 15.2 g of carbohydrates, and 4.3 g of fat per 100 g.

Is salmon poke suitable for a Mediterranean diet?

Salmon poke is compatible with Mediterranean, pescatarian, flexitarian, and omnivore diets. Its glycemic index is 55, and it contains fish and soy allergens.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026