Tidal Poke Co. Nutrition Facts

Fresh and customizable poke bowls. The restaurant is located in Jersey City, New Jersey and serves locals and visitors alike.

Poke is a near-perfect athlete bowl: raw tuna or salmon delivers 22-25g of protein per 4oz serving at under 200 calories, and most shops let you double the fish for a few dollars. The macro path is to pick a leaner base (greens, half-rice, or cauliflower rice where offered), double the protein, add edamame for plant protein, and skip the crunch toppings (fried wontons, tempura flakes, crispy onions — each adds 100-150 calories of refined carbs). Spicy mayo and aioli sauces are the calorie cliffs; ponzu, shoyu, and yuzu-based sauces are nearly free. A double-protein poke bowl on a half-rice or greens base lands 40-50g protein for 500-600 calories.

For an athlete-ready order at Tidal Poke Co., anchor on the protein and swap or skip the calorie-heavy sides. Best macro pick: A double-protein poke bowl (raw tuna or salmon, 40-50g protein) on a half-rice or greens base with edamame and a light citrus or shoyu sauce. Watch out for: Spicy mayo, aioli, and crunchy toppings (fried wonton, tempura flakes, crispy onions) — each adds 100-200 calories of refined carbs or oil.

This guide is built from Tidal Poke Co.'s published menu and standard industry macro references for the dishes named above. Specific item calorie, protein, carb, and fat values vary by preparation, portion, and seasonal substitutions — always confirm with the restaurant if you're targeting a precise macro window. Updated weekly with the rest of the Healthy Eats Near Me catalog.