High-Protein Poke Bowl: What to Order (and What to Skip)
A poke bowl is really three separate decisions — base, protein, sauce — and only one of them (protein) reliably carries density. Plain ahi tuna, shrimp, octopus and firm tofu are all Platinum-tier scoops on their own. A big rice base is the trap: it's the heaviest thing in most bowls by weight and contributes almost none of the protein, and toppings like imitation crab and a mayo-based spicy mix quietly pull the average down further. Here's every common poke scoop and base ranked by Protein Density, and how much a full 'loaded' bowl actually loses versus a no-rice, two-protein build.
9 dishes ranked by Protein Density · best pick: Shrimp (cooked, plain) (96.7%) · estimates from USDA SR-Legacy ingredient data
The ranking
Sorted by Protein Density (% of calories from protein). Platinum 40%+ · Gold 25–39% · Silver 15–24% · Avoid under 15%. Every figure is an estimate (est.).
| # | Dish | Protein | Calories | Density % of calories from protein | g / 100 cal | Tier | Quality |
|---|---|---|---|---|---|---|---|
| 1 | Shrimp (cooked, plain) 1 standard poke scoop (~140 g cooked shrimp, no base or sauce) | 33.6g | 139 | 96.7%est. | 24.2g | Platinum | Complete |
| 2 | Ahi Tuna (sashimi-grade, plain, no rice) 1 standard poke scoop (~140 g raw ahi tuna, no base or sauce) | 34.2g | 153 | 89.4%est. | 22.4g | Platinum | Complete |
| 3 | Octopus (Tako, cooked) 1 standard poke scoop (~140 g cooked octopus, no base or sauce) | 41.7g | 230 | 72.5%est. | 18.1g | Platinum | Complete |
| 4 | Spicy Tuna Mix (diced tuna, spicy mayo) 1 standard poke scoop (~113 g diced ahi tuna mixed with ~15 g mayonnaise and ~5 g sriracha) | 27.8g | 230 | 48.3%est. | 12.1g | Platinum | Complete |
| 5 | Tofu (firm, plain, no rice) 1 standard poke scoop (~140 g raw firm tofu, no base or sauce) | 24.2g | 202 | 47.9%est. | 12g | Platinum | Complete (mod.) |
| 6 | Edamame (side) 1 small side scoop (~120 g shelled, prepared) | 14.3g | 145 | 39.4%est. | 9.9g | Gold | Complete (mod.) |
| 7 | Salmon (sashimi-grade, plain, no rice) 1 standard poke scoop (~140 g raw salmon, no base or sauce) | 28.6g | 291 | 39.3%est. | 9.8g | Gold | Complete |
| 8 | Imitation Crab (Kani, surimi) 1 standard poke scoop (~130 g imitation crab / surimi) | 9.9g | 124 | 31.9%est. | 8g | Gold | Complete |
| 9 | White Rice Base (1 scoop, ~1 cup) 1 standard base scoop (~200 g cooked white rice) | 5.4g | 260 | 8.3%est. | 2.1g | Avoid | Complementary |
What to order
Cooked shrimp is one of the leanest proteins on any poke menu — nearly identical density to plain ahi tuna, and a good pick if raw fish is not an option.
~33.6g protein · 139 kcal · 96.7% (est.)
The single highest-density order at a poke counter: plain diced ahi with no mayo-based mix and no rice base. Add a squeeze of ponzu or a few drops of soy sauce instead of a scooped sauce.
~34.2g protein · 153 kcal · 89.4% (est.)
A less common but genuinely high-protein scoop option — cooked octopus is lean and dense, similar to shrimp and tuna. Usually served with a light sesame or ponzu dressing rather than mayo-based sauce.
~41.7g protein · 230 kcal · 72.5% (est.)
The mayo-based mix meaningfully dilutes plain tuna’s density, but the fish still dominates the scoop by weight, so it holds up better than a rice-and-sauce trap. Ask for the sauce on the side if you want the fish closer to plain-tuna numbers.
~27.8g protein · 230 kcal · 48.3% (est.)
The best plant-protein scoop at a poke counter — firm tofu plain is Platinum-tier, on par with the fish options. Marinades vary by shop; ask if it is oil-marinated before ordering if density matters.
~24.2g protein · 202 kcal · 47.9% (est.)
The best free-standing side at a poke counter for protein — order it instead of crunchy fried toppings like tempura flakes or wonton strips.
~14.3g protein · 145 kcal · 39.4% (est.)
Salmon carries more fat than tuna, which pulls its density down to Gold rather than Platinum — still a strong order plain, without a mayo-based mix.
~28.6g protein · 291 kcal · 39.3% (est.)
Kani reads as a seafood protein but it is mostly whitefish paste bound with starch — real tuna, salmon, shrimp and octopus all land well above it on Protein Density for the same scoop size. A reasonable topping, not the strongest protein choice on the menu.
~9.9g protein · 124 kcal · 31.9% (est.)
What looks like protein but isn't
Popular poke bases and toppings that the Protein Density math drops to Silver or Avoid.
The base is the biggest thing in the bowl by weight and carries almost no protein — plain white rice is under 3 g protein per 100 g. A "full bowl" that leans on a big rice base and a lighter protein scoop can score worse than a smaller no-rice bowl with the same topping.
~5.4g protein · 260 kcal · 8.3% (est.)
Build a high-protein poke bowl
Combine the dishes above and the Protein Density still holds — here's the math.
Ahi Tuna (sashimi-grade, plain, no rice) + Salmon (sashimi-grade, plain, no rice) + Edamame (side)
77.1g protein · 589 kcal · 52.4% Platinum (est.)
White Rice Base (1 scoop, ~1 cup) + Imitation Crab (Kani, surimi) + Spicy Tuna Mix (diced tuna, spicy mayo)
43.1g protein · 614 kcal · 28.1% Gold (est.)
How much protein do you need at this meal?
Order against a target, not a guess. Run your daily protein number, then use this ranking to hit it when you're out — or see how to do it on a suppressed appetite.
Poke protein FAQ
What should I order at a poke bar for the most protein?
Build the bowl around two scoops of lean protein — ahi tuna, shrimp or octopus are all Platinum-tier — and skip or minimize the rice base. A double-protein, no-rice bowl with a side of edamame lands well over 50% of calories from protein; the same bowl built on a full rice base and a mayo-based topping drops to roughly half that.
Is imitation crab (kani) a good source of protein in a poke bowl?
It's real seafood-adjacent protein, but it is mostly whitefish paste and starch, not whole crab — at roughly 32% Protein Density it's Gold tier, meaningfully behind plain tuna, salmon, shrimp or octopus for the same scoop size. It's a fine topping, just not the strongest protein choice on the counter.
Is a poke bowl good to eat on Ozempic or Wegovy?
A no-rice, protein-forward poke bowl is one of the better restaurant options on a GLP-1: two scoops of plain fish or tofu plus a vegetable topping delivers a lot of protein in a small volume, which matters when appetite is already suppressed. A large rice base with mostly imitation crab and spicy mayo is the opposite — high volume and calories, comparatively little protein — so ask for light rice or no rice if that is the goal.
Which poke has the most protein?
Shrimp (cooked, plain) has the most protein per calorie among the Poke dishes we track: 33.6g protein in 139 kcal (96.7% Protein Density, Platinum tier). Ahi Tuna (sashimi-grade, plain, no rice) (89.4%) and Octopus (Tako, cooked) (72.5%) follow close behind. That leaves white rice base (1 scoop, ~1 cup) at the other end, at 8.3% (Avoid tier).
What is the highest protein poke bowl?
Shrimp (cooked, plain) is the highest-protein order among the poke bowl dishes we track: 33.6g protein in 139 kcal (96.7% Protein Density, Platinum tier). Ahi Tuna (sashimi-grade, plain, no rice) (89.4%) and Octopus (Tako, cooked) (72.5%) are the next-best picks.
How much protein is in poke?
Across the 9 Poke dishes we track, protein ranges from 5.4g to 41.7g per serving, and Protein Density (the share of calories from protein) ranges from 8.3% to 96.7%. Shrimp (cooked, plain) leads at 96.7%; white rice base (1 scoop, ~1 cup) trails at 8.3%. What you order matters far more than the cuisine itself.
What poke should I avoid for protein?
White Rice Base (1 scoop, ~1 cup) (8.3%), Imitation Crab (Kani, surimi) (31.9%) and Salmon (sashimi-grade, plain, no rice) (39.3%) rank lowest of the 9 Poke dishes we track, as low as 8.3% Protein Density (Avoid tier). They're not necessarily bad food — they just carry little protein relative to their calories, so they shouldn't be counted toward a protein target.
How much protein is in shrimp (cooked, plain)?
Shrimp (cooked, plain) has 33.6g protein in 139 kcal (96.7% Protein Density, Platinum tier) — that's 24.2g of protein per 100 calories, which ranks it #1 of 9 Poke dishes we track.
How much protein is in ahi tuna (sashimi-grade, plain, no rice)?
Ahi Tuna (sashimi-grade, plain, no rice) has 34.2g protein in 153 kcal (89.4% Protein Density, Platinum tier) — that's 22.4g of protein per 100 calories, which ranks it #2 of 9 Poke dishes we track.
How much protein is in octopus (tako, cooked)?
Octopus (Tako, cooked) has 41.7g protein in 230 kcal (72.5% Protein Density, Platinum tier) — that's 18.1g of protein per 100 calories, which ranks it #3 of 9 Poke dishes we track.
How much protein is in spicy tuna mix (diced tuna, spicy mayo)?
Spicy Tuna Mix (diced tuna, spicy mayo) has 27.8g protein in 230 kcal (48.3% Protein Density, Platinum tier) — that's 12.1g of protein per 100 calories, which ranks it #4 of 9 Poke dishes we track.
How much protein is in tofu (firm, plain, no rice)?
Tofu (firm, plain, no rice) has 24.2g protein in 202 kcal (47.9% Protein Density, Platinum tier) — that's 12g of protein per 100 calories, which ranks it #5 of 9 Poke dishes we track.
Other cuisines
Same Protein Density scoring, different menu.
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