How Many Calories Are in the Viral Emily Mariko Salmon Bowl?

If you’ve been on TikTok or foodie Instagram lately, you’ve probably seen the Emily Mariko salmon rice bowl going viral. This meal prep bowl combines salmon, rice, avocado, soy sauce, and sriracha mayo for a dish that’s equal parts healthy and indulgent.

But if you’re wondering just how healthy this recipe is, you may be asking how many calories are actually in Emily Mariko’s famous salmon bowl? As a registered dietitian, I decided to break down the nutrition facts and calculate the calories per serving

In this article, we’ll take a closer look at the calorie count and nutritional profile of the ingredients in Emily Mariko’s salmon bowl recipe. We’ll also compare it to similar lunch bowl recipes to help you decide if it fits into your diet or daily calorie needs.

An Overview of the Emily Mariko Salmon Bowl

Before diving into the calories and nutrition, let’s quickly recap what’s in this popular recipe:

• Cooked salmon fillet
• Cooked white rice
• Avocado slices
• Kewpie mayonnaise
• Sriracha (or other hot sauce)
• Soy sauce
• Optional: furikake seasoning

TikTok user @emilymariko filmed a video showing her meal prepping these ingredients into cute bento box-style containers. Her simple recipe went hugely viral, amassing over 70 million views!

People love the flavor combinations and the fact that it’s a complete meal in one box. But many are wondering—is this recipe actually good for you? Let’s find out!

Calculating the Calories in Emily Mariko’s Recipe

To determine the calories per serving, we need to look at the calorie contents of each ingredient and add them up.

Here are the calorie counts for a typical serving size of each ingredient

• 3 oz grilled salmon fillet: 175 calories
• 1 cup cooked white rice: 205 calories
• 1⁄2 avocado: 114 calories
• 1 Tbsp Kewpie mayonnaise: 100 calories
• 1 tsp sriracha: 5 calories
• 1 tsp soy sauce: 5 calories

Total estimated calories per serving: 604

As you can see, a serving of this salmon rice bowl contains around 600 calories.

That’s a pretty reasonable amount for a complete lunch or dinner meal for most adults. The salmon, rice, and avocado provide healthy fats, protein, carbs and fiber to keep you full.

Next, let’s see how the calorie count of Emily Mariko’s recipe compares to other similar lunch bowls.

How the Calories Compare to Other Lunch Bowls

To evaluate if 600 calories is relatively high or low for this style of meal, let’s look at some other popular lunch bowl recipes.

Here are the estimated calories for serving of a few comparable meals:

• Chipotle burrito bowl: 700-1,100 calories
• Poké bowl with tuna: 600-900 calories
• Shrimp fried rice bowl: 800-1,000 calories
• Chicken salad bowl: 550-700 calories
• Vegetarian Buddha bowl: 400-700 calories

As you can see, the Emily Mariko salmon bowl is on the lower calorie end of the spectrum compared to most common rice/protein bowls. The fried rice, burrito, and poke bowls with fatty proteins or heavier sauces top out over 1,000 calories.

Since Emily’s recipe relies on a lean protein and lighter sauce, it keeps the calorie count under control. This makes it a nutritionally balanced choice for many lifestyles and diets.

Nutritional Pros and Cons of the Ingredients

Now that we know the overall calorie count, let’s break down the nutritional pros and cons of each ingredient:

Salmon – Pros: High in protein, omega-3 fatty acids, B vitamins. Salmon provides lean protein and anti-inflammatory fats.

Salmon – Cons: Potentially high in sodium if cured or smoked. Still relatively high in calories and fat for the serving size compared to chicken breast.

Rice – Pros: High in carbohydrates, fiber, manganese, and selenium. Rice is a good source of energetic carbs.

Rice – Cons: Lower in protein than other grains; white rice is lower in nutrients than brown rice. Large serving size spikes up total carbohydrate count.

Avocado – Pros: Full of monounsaturated fats, fiber, vitamin K, folate and potassium. Its healthy fats help absorb fat-soluble vitamins.

Avocado – Cons: High in calories for the serving size used. Should be eaten in moderation for weight management.

Mayo – Pros: Adds creaminess and flavor. Kewpie mayo contains egg yolk for extra nutrition.

Mayo – Cons: High in fat, calories and sodium. Non-Kewpie mayo is highly processed.

Soy Sauce – Pros: Adds salty flavor with minimal calories. Contains antioxidants.

Soy Sauce – Cons: High in sodium. Should be used sparingly.

Sriracha – Pros: Made from chili peppers, adds spice and flavor for few calories.

Sriracha – Cons: Contains added sugars. Spicy for some palates.

Tips for Lightening Up the Salmon Bowl

If you’re looking for ways to cut back on calories or certain nutrients in Emily Mariko’s recipe, here are some tweaks you can make:

• Use brown rice instead of white to add more fiber and nutrients.
• Cut the salmon portion in half to reduce calories, fat and sodium.
• Swap in half an avocado instead of a whole one.
• Use light mayo or mix Greek yogurt with a little mayo.
• Flavor with lemon juice instead of soy sauce to avoid excess sodium.
• Go easy on the sriracha or use a no-sugar-added hot sauce.

With these simple substitutions, you can lighten up the bowl to contain around 400-500 calories while still keeping the yummy flavors.

Is Emily’s Salmon Bowl Recipe Healthy Overall?

Looking at the calorie count and nutritional profile, I would consider Emily Mariko’s Salmon Rice Bowl to be a relatively healthy and balanced meal option.

It provides a good source of protein, healthy fats, complex carbs, and several vitamins and minerals. The calorie total lands within the average range for similar lunch bowls or complete entrees.

The recipe could be further optimized by using brown rice, cutting back on sodium-containing sauces, and limiting avocado to half a fruit. But overall, the meal makes for a nutritious lunch or dinner when you’re craving something flavorful yet satisfying.

While it’s not the lowest calorie option out there, it’s also far from an indulgent “cheat day” style meal. So if you’re looking for a meal prep recipe that delivers an appealing balance of nutrition and decadence, Emily Mariko’s viral salmon bowl is definitely worth trying!

The Bottom Line

So how many calories are in the famous Emily Mariko salmon bowl that took TikTok by storm? Around 600 calories per serving, which is a moderate amount for a complete meal.

The combination of protein, healthy fats, carbs and micronutrients makes this a relatively balanced recipe that can fit into most eating plans. By choosing lighter ingredients and savory flavor combinations, Emily managed to create a meal that’s as crave-worthy as it is good for you.

Give her recipe a try the next time salmon is on sale—just don’t be surprised if you find yourself meal prepping it every week like the rest of the internet!