Poke, The Healthy Choice

Poke, The Healthy Choice

Poke Bowl

The rise of poke bowls can be linked to the rise of sushi in the Western world. As sushi became more popular, people became familiar with seafood and rice paired with flavorful sauces or toppings.

The main component of  poke is seafood, most typically tuna. As a result, many poke bowl recipes use tuna as the protein. Some other proteins that are used are salmon, shrimp, and octopus.

By its very nature, poke is an incredibly versatile dish that can be customized to your liking. This makes it a great fit for the bowl-style restaurant serving model where you get to choose your own toppings and mix-ins.

Some common toppings include seaweed, Wasabi peas, mango, pineapple, green onions, pickled ginger, nori, surimi, masago, macadamia nuts, or avocado, shredded coconut, and even more. Finishing sauce choices include Avocado cream, Wasabi Cream, Togarashi, Jamaican Cream, and our own vegan Ono Ono.

It is a delicious and healthy meal

Friends Eating Poke

The popularity of poke bowls can be linked to the rising health consciousness of people. People are becoming more aware of the importance of eating nutritious foods and minimizing intake of junk food.

Many consider sushi a staple food group, and poke bowls are the perfect way to mix up your sushi routine. Besides seafood, rice is one of the main ingredients in sushi and poke.

By using greens as a base and adding other toppings like seaweed and tofu, you get all the nutrients needed for a healthy meal. Plus, adding things like avocado or guacamole adds another layer of deliciousness.

If you are not a fan of sushi ingredients, do not worry! There are plenty of ways to make poke bowls without them.

Poke is made of marinated fish such as Ahi Tuna

Ahi Tuna Poke


Since its debut in the United States in 1995, sushi has become a mainstream choice for Americans looking for healthy meals.

Poke bowls take sushi to the next level with an assortment of fish and shellfish combinations. In fact, the combinations are endless!

Comes in many different flavors and combinations

Poke bowl assortment

Since people have different taste buds, some people make their poke spicier or less spicy depending on what they like. There is no wrong way to make it!

Some people add other ingredients to their poke such as mango or pineapple for a little sweetness. These flavors go well with the salty flavor of the rest of the bowl.

Helps you stay fit

Veggies for poke

Poke bowls can also contain mayonnaise and other sauces which may add unnecessary fat to your particular diet. To make your bowl healthier, opt for lighter sauces like our vegan Ono  or soy sauce instead. Choose brown rice instead of white rice to increase fiber intake.

Contains many vitamins and minerals

Poke choices


With so many different recipes for poke, you will never get tired of it. You can make it using seafood such as shrimp, or tuna.  Many people also use octopus or surimi in their poke.

Some recipes do not use soy sauce, which can make a big difference in the flavor of the sauce. Others use mayonnaise instead of coconut water for the texture and flavor.

There are even vegetarian poke recipes if you have some who do not eat seafood. Some cooks even put vegetables like avocado or carrots into the poke to add some extra flavor and texture.

The best part about poke is that it is very versatile. You can mix up the ingredients and sauces to get a new taste every time! It is an affordable and healthy lunch option that everyone will love.

Good source of protein

Protein Poke


Another reason why many people love to eat poke is because it is a good source of protein. You can get your daily requirement of protein by eating a poke bowl.

A bowl contains fish or seafood, rice, seaweed, and sometimes vegetables. Depending on what kind you get, you can get all of these components in one bowl.

Fish is a major component of poke so you are already getting some seaweed along with the fish.

The best part? You can get creative and make your own poke bowl. If you are hungry, try adding some additional toppings or double protein and see how many nutrients you get.

Poke is also a good choice if you are watching your weight. Since it is made with fish or other types of protein, and has veggies and carbs in it, it is low in calories.

Low in calories

When it comes to choosing a Poke bowl, remember that your bowl can be filled with as many calories as you want. The base level is very low calories, the rice-based veggie bowl option!

Many Poke bowls include several servings of veggies which are very low in calories and a filling addition to the bowl. You can also add in tofu, seaweed sheets, and/or avocado which are also very low in calories.

The proteins added into the bowls may be higher in fats and/or calories but they are highly nutritious. The same goes for the oils used to dress the poke.

By choosing to make your own bowl with zero grain bases and minimal added toppings, you can make a healthy choice! Make sure to track your portions though. Greenwich Island Fin makes tracking easy for you... Our nutritional calculator will show you everything you need to know based on your personal selections. Click here

Greenwich's Favorite Restaurant



Greenwich Island Fin is located at 136 E. Putnam Ave in Cos Cob, CT.  To order online, click here.

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Greenwich Island Fin, an award winning restaurant and the place where "we take sushi to the next level!"

Guest blog by "Concepts"