Poke Bowl Calorie Calculator
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Poke Bowl Calorie Calculator
Calculate Total Calories
Understanding Poke Bowl Nutrition
A poke bowl is a popular Hawaiian dish consisting of diced raw fish (traditionally tuna), served over a base of rice or other grains, and mixed with various toppings and sauces. The nutritional content, particularly calories, can vary significantly based on the ingredients chosen. This calculator helps estimate the total calorie count of your poke bowl based on its components.
How the Calculation Works
The total calorie count is the sum of calories from each component of your poke bowl. The formula used is:
Total Calories = (Base Calories) + (Protein Calories) + (Vegetable Calories) + (Topping Calories) + (Sauce Calories)
Where each component's calories are calculated as:
Protein Calories: Protein (grams) * Protein Calories/GramVegetable Calories: Vegetable Weight (grams) * Vegetable Calories/GramTopping Calories: Topping Weight (grams) * Topping Calories/GramSauce Calories: Sauce Amount (ml) * Sauce Calories/ml
Common calorie approximations per gram:
Protein (e.g., fish, chicken, tofu): ~4 calories per gram
Vegetables (leafy greens, cucumbers, etc.): ~0.2 to 0.5 calories per gram (can vary greatly)
Toppings (avocado, nuts, seeds): ~1 to 5 calories per gram (avocado and nuts are calorie-dense)
Sauces (soy sauce, sriracha mayo, ponzu): ~1 to 5 calories per ml (creamy/oily sauces are higher)
Disclaimer: This calculator provides an estimate. Actual calorie counts may differ based on specific ingredient types, preparation methods, and precise measurements. For exact nutritional information, consult product labels or a registered dietitian.
Use Cases
Dietary Tracking: Easily log your poke bowl meals for calorie-conscious diets.Meal Planning: Design poke bowls that fit your daily calorie goals.Ingredient Awareness: Understand which components contribute most to the calorie count, allowing for healthier choices.Customization: Experiment with different ingredient combinations and quantities to achieve desired calorie targets.
Example Calculation
Let's consider a poke bowl with:
Base: 150g Brown Rice (approx. 180 calories)
Protein: 120g Tuna (120g * 4 cal/g = 480 calories)
Vegetables: 80g Mixed Greens & Cucumber (80g * 0.3 cal/g = 24 calories)
Toppings: 30g Avocado (30g * 2.5 cal/g = 75 calories)
Sauce: 20ml Soy Ginger (20ml * 2 cal/ml = 40 calories)
Total Estimated Calories: 180 (Base) + 480 (Protein) + 24 (Veggies) + 75 (Toppings) + 40 (Sauce) = 799 calories
function calculateCalories() {
var baseCalories = parseFloat(document.getElementById("baseCalories").value);
var proteinAmount = parseFloat(document.getElementById("proteinAmount").value);
var proteinCaloriesPerGram = parseFloat(document.getElementById("proteinCaloriesPerGram").value);
var veggieWeightGrams = parseFloat(document.getElementById("veggieWeightGrams").value);
var veggieCaloriesPerGram = parseFloat(document.getElementById("veggieCaloriesPerGram").value);
var toppingWeightGrams = parseFloat(document.getElementById("toppingWeightGrams").value);
var toppingCaloriesPerGram = parseFloat(document.getElementById("toppingCaloriesPerGram").value);
var sauceAmountMl = parseFloat(document.getElementById("sauceAmountMl").value);
var sauceCaloriesPerMl = parseFloat(document.getElementById("sauceCaloriesPerMl").value);
var totalCalories = 0;
if (!isNaN(baseCalories)) {
totalCalories += baseCalories;
}
if (!isNaN(proteinAmount) && !isNaN(proteinCaloriesPerGram)) {
totalCalories += proteinAmount * proteinCaloriesPerGram;
}
if (!isNaN(veggieWeightGrams) && !isNaN(veggieCaloriesPerGram)) {
totalCalories += veggieWeightGrams * veggieCaloriesPerGram;
}
if (!isNaN(toppingWeightGrams) && !isNaN(toppingCaloriesPerGram)) {
totalCalories += toppingWeightGrams * toppingCaloriesPerGram;
}
if (!isNaN(sauceAmountMl) && !isNaN(sauceCaloriesPerMl)) {
totalCalories += sauceAmountMl * sauceCaloriesPerMl;
}
var resultDiv = document.getElementById("result");
if (totalCalories > 0) {
resultDiv.innerHTML = "Estimated Total Calories: " + totalCalories.toFixed(0);
resultDiv.classList.remove("hidden");
} else {
resultDiv.innerHTML = "Please enter valid numbers for all relevant fields.";
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}
}