Pokeworks calorie calculator: build an order under your cap
Set a calorie cap from 200 to 1,500 and build a Pokeworks order from 47 single orders — 40 entrées and 7 sides — using Pokeworks' own published figures, rounded to whole calories and grams. The lightest meal-sized main is the Avocado Salad Bowl (Small) at 190 calories; the heaviest entrée, the Charred Salmon Teriyaki Plate, is 1,110. The most protein in a complete meal under 500 is 32 g.
Source: Pokeworks nutrition guide (official), June 2026 edition · Data refreshed
- 47 single orders
- 190 cal lightest main
- 32g protein in a meal under 500
- 200–1,500 cal cap range
As of October 2026, 47 Pokeworks single orders can go into a built order, and the most protein in a complete Pokeworks meal under 500 calories is 32 g (A small Avocado Salad Bowl, a side of Spicy Edamame, and a Lightly Sweetened Jasmine Green Tea).
Build your Pokeworks order
Pick a cap, choose what matters, then add, swap or remove items; the total, the macros and the words to say at the counter update as you go, and the link in the address bar carries your order.
Three complete Pokeworks meals under 500 calories
Starting points for the builder — One meal-sized entrée, up to two different sides and a drink — the MinMax app's meal and the best under the cap, drink included (water only where no published drink fits; the lightest meal takes a zero-calorie drink, or water).
Most protein
- Avocado Salad Bowl (Small)190 cal · 11g
- Spicy Edamame260 cal · 21g
- Lightly Sweetened Jasmine Green Tea45 cal · 0g
495 of 500 cal · 32 g protein
What to say at the counter: “A small Avocado Salad Bowl, a side of Spicy Edamame, and a Lightly Sweetened Jasmine Green Tea — 495 cal, 32 g protein.”
Get it at the nearest Pokeworks →Most filling
- Avocado Salad Bowl (Small)190 cal · 11g
- Spicy Edamame260 cal · 21g
- Lightly Sweetened Jasmine Green Tea45 cal · 0g
495 of 500 cal · 32 g protein
What to say at the counter: “A small Avocado Salad Bowl, a side of Spicy Edamame, and a Lightly Sweetened Jasmine Green Tea — 495 cal, 32 g protein.”
Get it at the nearest Pokeworks →Lightest
- Avocado Salad Bowl (Small)190 cal · 11g
- Water0 cal
190 of 500 cal · 11 g protein
What to say at the counter: “A small Avocado Salad Bowl and a water — 190 cal, 11 g protein.”
Get it at the nearest Pokeworks →The 20 lightest meal-sized mains at Pokeworks
Meal-sized entrées and breakfast mains (at least 150 calories or 10 g protein), lightest first — the mains the builder builds on at a tight cap; sides and drinks are added in the builder. Every Pokeworks item is in the full table on the Pokeworks calories page and in /data/pokeworks.json (each row carries its role and id).
| Item | Calories | Protein |
|---|---|---|
| Avocado Salad Bowl (Small) | 190 | 11g |
| Avocado Salad Bowl (Regular) | 280 | 13g |
| Dynamite Lobster Poke Bomb | 310 | 14g |
| California Poke Bomb | 320 | 14g |
| Ahi Tuna Poke Bomb | 330 | 22g |
| Avocado Salad Bowl (Large) | 350 | 14g |
| Salmon Poke Bomb | 380 | 18g |
| Sweet Shoyu Tofu Bowl (Small) | 380 | 13g |
| Umami Ahi Bowl (Small) | 380 | 24g |
| Luxe Lobster Bowl (Small) | 410 | 11g |
| Yuzu Ponzu Salmon Bowl (Small) | 410 | 17g |
| Hawaiian Ahi Bowl (Small) | 460 | 22g |
| Spicy Ahi Bowl (Small) | 490 | 23g |
| Sweet Sesame Chicken Bowl (Small) | 500 | 20g |
| Sweet Shoyu Tofu Bowl (Regular) | 580 | 21g |
| Sweet Shoyu Tofu Burrito (Regular) | 610 | 22g |
| Umami Ahi Bowl (Regular) | 610 | 41g |
| Luxe Lobster Bowl (Regular) | 620 | 21g |
| Sweet Shoyu Tofu Bowl (Large) | 640 | 26g |
| Sweet Shoyu Tofu Burrito (Large) | 670 | 27g |
Eat at Pokeworks without blowing your cap
MinMax finds the best Pokeworks meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — free What the app doesMore at Pokeworks
- Pokeworks calories & nutrition (73 items listed)
- Pokeworks under 400 calories (15 orders)
- Pokeworks under 500 calories (21 orders)
- Pokeworks under 600 calories (22 orders)
- High-protein Pokeworks orders (8 items)
Calculators at other chains
The same builder at 3 other chains, or compare every chain on fast food under 500 calories.