How Many Calories Are Actually in Emily Mariko’s Viral Salmon Bowl? We Did the Math

If you’ve scrolled TikTok lately, chances are you’ve come across Emily Mariko’s viral salmon bowl recipe. This seemingly simple yet delicious recipe has taken over For You pages everywhere. But is it secretly loaded with calories? I decided to find out.

The salmon bowl combines just a handful of ingredients: salmon, rice, avocado, soy sauce, sriracha mayo, and kewpie mayonnaise. At first glance, it seems like a healthy and protein-packed lunch or dinner option. But with multiple sources of fat like avocado and several condiments stirred in, is it possible this bowl packs more calories than you may think?

I took a closer look at the original recipe to find out just how many calories are in Emily Mariko’s viral salmon bowl, Here’s what I discovered,

Calculating the Calories in Emily Mariko’s Signature Salmon Bowl

The star of the show in Emily’s recipe is definitely the salmon. She recommends using about 3 ounces of cooked wild salmon.

3 ounces of cooked wild salmon clocks in around

• 179 calories
• 10 grams fat
• 22 grams protein

Next up we have the rice. Emily’s recipe calls for 1⁄2 cup uncooked white rice. Once cooked, 1⁄2 cup uncooked rice equals about 1 cup cooked rice or:

• 165 calories
• 0 grams fat
• 3 grams protein

Adding some healthy fats to the bowl is the avocado. Emily’s recipe uses around 1⁄4 of an avocado.

1⁄4 of a medium avocado has:

• 56 calories
• 5 grams fat
• 1 gram protein

Emily’s bowl also features not one but two creamy sauces stirred in – kewpie mayo and sriracha mayo.

A typical serving of kewpie mayo is about 1 tablespoon or:

• 57 calories
• 6 grams fat
• 0 grams protein

The sriracha mayo is made with 1 tablespoon kewpie mayo plus 1⁄2 teaspoon sriracha. So for the sriracha mayo sauce we’re looking at:

• 60 calories
• 6 grams fat
• 0 grams protein

Finally, the bowl calls for 1 teaspoon of soy sauce. One teaspoon of soy sauce contains minimal calories and macros:

• 5 calories
• 0 grams fat
• 1 gram protein

Add it all up and here are the full nutrition facts for Emily Mariko’s viral salmon bowl:

• Total Calories: 522
• Total Fat: 27 grams
• Total Carbs: 33 grams
• Total Protein: 27 grams

So there you have it! The total for this bowl rings in at 522 calories.

How Does 522 Calories Fit Into Your Daily Diet?

So what does 522 calories look like in the context of your total daily diet?

The average moderately active woman needs around 2,000 calories per day. For the average moderately active man, that number rises to 2,500 calories per day.

That means Emily’s salmon bowl makes up about 26% of the average woman’s total daily calorie needs. It represents about 21% of the average man’s daily calorie intake.

So while certainly a hearty option, the salmon bowl can absolutely fit into a balanced diet. Even with multiple sources of healthy fats, the total calorie count remains reasonable as a meal.

Here’s a breakdown of how Emily’s salmon bowl fits into recommended daily calorie intake based on age and activity level according to the 2020 Dietary Guidelines for Americans:

• Sedentary adult female (ages 19-25): 25% of 2,000 calories

• Moderately active adult female (ages 19-25): 26% of 2,200 calories

• Active adult female (ages 19-25): 24% of 2,400 calories

• Sedentary adult male (ages 19-30): 21% of 2,400 calories

• Moderately active adult male (ages 19-30): 21% of 2,600-2,800 calories

• Active adult male (ages 19-30): 20% of 3,000 calories

As you can see, while not exactly “low-calorie,” Emily’s salmon bowl can work as a satisfying meal for most adults while staying within overall daily calorie needs.

Tips for Enjoying Emily’s Salmon Bowl as Part of a Balanced Diet

Emily Mariko’s salmon bowl makes for a protein and produce-packed meal. Here are some tips for enjoying it as part of an overall healthy, balanced diet:

• Use it as a lighter dinner. Since the bowl is relatively filling yet packs a substantial amount of calories, enjoy it for dinner and opt for lighter meals and snacks for breakfast and lunch.

• Pair with veggie sides. Round out the meal by adding a side salad or roasted, steamed, or grilled veggies like broccoli, green beans, or asparagus.

• Go easy on the added sauces. While the kewpie and sriracha mayo add flavor, you can cut some calories by using sparing amounts.

• Stick to reasonable portions. Emily’s recipe makes one serving. Avoid overdoing your portion size, as that will quickly drive up calorie intake.

• Balance out other meals. Make your breakfasts, lunches, and snacks on the lighter side if enjoying this higher-calorie bowl for dinner frequently throughout the week.

• Substitute cauliflower rice. Swapping out white rice for riced cauliflower can trim some of the carb and calorie load.

The Bottom Line

Emily Mariko’s viral salmon rice bowl clocks in around 522 calories per serving. That means it can work as a satisfying meal for most adults that still fits into a balanced daily calorie budget.

Pay attention to your portion size, go easy on the added sauces, and balance it out with lighter meals and you can feel good enjoying this crave-worthy bowl as part of an overall healthy diet.

So go ahead and give Emily’s famous recipe a whirl. Just be mindful of your total daily calorie balance and this bowl can be an integral part of your meal plan.