Fish is the first thing most people picture when they think of poke, and it’s the part of the bowl that carries the most flavor. At Sweetfin, the From the Sea lineup has four proteins: yellowfin tuna, salmon, albacore tuna and shrimp. Yellowfin is the most-used protein on the menu, and all four follow Sweetfin’s “pole to bowl” approach of responsibly caught, sustainable seafood, cut fresh in-house.
Here we look at all four from our ingredient guide. You’ll find out what each one is, how they taste and differ, whether they’re served raw or cooked, how they’re sourced and which bowls to try, whether you start with a signature bowl or build your own. Every protein is part of a menu that’s 100% gluten-free, with house-made sauces that use tamari instead of traditional soy sauce.
On the nutrition side, the Dietary Guidelines for Americans 2025–2030 say to prioritize protein at every meal and name seafood among the recommended sources. The FDA and EPA’s advice about eating fish adds a useful lens on mercury. It’s written mainly for people who are or might become pregnant or are breastfeeding, and for young children, but the lists are handy for anyone. It sorts fish into Best Choices, which include salmon and shrimp, Good Choices, which include yellowfin and albacore tuna, and Choices to Avoid. The shared takeaway is variety, and four proteins make that easy.
Traditionally, yes. Poke comes from Hawaii, where the word means to slice or cut crosswise into pieces, and the classic dish is cubed raw fish, often tuna, seasoned simply. Many modern poke bowls keep the raw fish, while others use cooked proteins, so not every poke bowl is raw.
At Sweetfin, poke-style bowls like the Classic Tuna Bowl and Yuzu Salmon Bowl use raw, sushi-grade fish. Other items, like the chicken bowls, are fully cooked. There are cooked seafood options too: shrimp is poached rather than raw, and seared sesame albacore is also on the menu. Our guides to what a poke bowl is and poke vs. sushi go deeper on the dish.
Raw fish isn’t right for everyone. Children under five, adults over 65, pregnant people and anyone with a weakened immune system are generally advised to avoid it. If that’s you, choose poached shrimp, grilled chicken or a plant-based protein like tofu instead. Our guide to non-seafood options at Sweetfin shows what’s available.
Yellowfin tuna is lean, mild and firm-textured, and it’s Sweetfin’s most-used protein. You may also see it called ahi, the Hawaiian name for yellowfin. It tastes clean and only lightly of the ocean, with a meaty bite that holds up to everything from creamy spicy mayo to savory miso sesame shoyu. You’ll find it in the Classic Tuna, Spicy Tuna and Sriracha Tuna Bowls, and in the Superfood Bowl.
According to Sweetfin’s sourcing notes, its yellowfin is wild-caught in the Indian Ocean and certified Dolphin Safe by Friend of the Sea. The FDA lists yellowfin among its Good Choices for mercury, so it’s a protein to enjoy as part of a varied rotation.
Yellowfin is valued for lean protein and a clean flavor, not for omega-3s. USDA-based figures list roughly 0.1 grams of EPA and DHA in a 4-ounce raw serving of yellowfin, compared with around 2 grams in farmed Atlantic salmon. If omega-3s are your priority, salmon is the stronger pick.
Salmon is rich and buttery with a naturally fatty texture, and it’s the most beginner-friendly fish for people new to poke. It pairs well with bold sauces like black garlic gochujang and creamy togarashi, and with the citrusy punch of yuzu kosho. At Sweetfin you’ll find it in the Gochujang Salmon Bowl, the Yuzu Salmon Bowl and the Keto Bowl.
Sweetfin’s salmon is responsibly raised in British Columbia. The company states that the feed includes no antibiotics, growth hormones, or poultry or mammalian feed, and that low stocking densities let the fish grow naturally. Salmon is also one of the richest food sources of the omega-3s EPA and DHA, and the FDA lists it among its Best Choices for mercury.
Salmon and tuna suit different moods, which is why our tuna vs. salmon guide is a good next read.
Albacore is a lighter, milder tuna than yellowfin, with a delicate flavor that lets bright, citrus-forward sauces shine. At Sweetfin it’s the base of the Mango Albacore and Truffled Yuzu Albacore Bowls, pairing well with ponzu lime and yuzu kosho. Seared sesame albacore is also available for a toastier, cooked-edge take.
Sweetfin sources its albacore wild and line-caught off the Fijian Islands, and notes that it’s MSC certified, with virtually zero non-fish bycatch from the fishing methods. Albacore generally has more omega-3s than yellowfin, though the amount varies with season and cut, and the FDA lists it among its Good Choices for mercury. If you’re comparing the two tunas, the short version is that yellowfin is leaner and meatier, while albacore is milder and more delicate.
Shrimp is poached rather than raw, which makes it a milder, non-fish alternative to Sweetfin’s tuna and salmon, and a lighter choice for anyone who wants the poke format without a stronger fish flavor. It’s a lean protein, and the FDA lists shrimp among its Best Choices for mercury. Because it’s poached, it’s also an easy answer to the question of whether poke shrimp is cooked: yes, it is.
Shrimp is shellfish, one of the major food allergens, so if you’re managing a shellfish allergy, check Sweetfin’s allergy and dietary menu and nutrition binder.
For the classic poke experience, choose yellowfin tuna. For a richer, silkier bite, choose salmon. For a lighter, citrus-friendly bowl, choose albacore. If you’d rather skip raw fish, choose shrimp. Tuna stays lean while salmon is fattier, so they feel different in a bowl even though both are rich in protein.
You can also match the protein to the sauce. Bold, creamy or spicy sauces like spicy mayo and black garlic gochujang suit yellowfin and salmon, while bright sauces like ponzu lime and yuzu kosho suit albacore and shrimp. Pair any of them with one of Sweetfin’s six bases to round out the bowl. For a closer look at nutrition, our guide to poke bowl calories explains how the pieces add up.
Sweetfin describes its approach as “pole to bowl”: responsibly caught, sustainable seafood, delivered fresh and cut in-house. Yellowfin is wild-caught in the Indian Ocean and Dolphin Safe certified by Friend of the Sea, salmon is responsibly raised in British Columbia, and albacore is wild, line-caught off Fiji and MSC certified. You can read more on our about page and in our guide to what poke tastes like.
01
Is poke always raw fish?
No. Traditional poke is raw, cubed fish, but many modern bowls use cooked proteins. At Sweetfin, poke-style bowls use raw, sushi-grade fish, while shrimp is poached and the chicken bowls are fully cooked.
02
Is yellowfin tuna the same as ahi?
Ahi is the Hawaiian name for yellowfin tuna, and it’s also sometimes used for the closely related bigeye. Sweetfin’s tuna bowls use yellowfin.
03
Is tuna or salmon healthier in a poke bowl?
Both are rich in protein. Tuna is leaner, while salmon contains far more omega-3 fatty acids. The best choice depends on what you want from the meal, and eating a variety of fish is a good approach.
04
What’s the difference between albacore and yellowfin?
Albacore is lighter and milder, with a delicate flavor. Yellowfin is leaner, meatier and more robust. At Sweetfin, albacore anchors the Mango Albacore and Truffled Yuzu Albacore Bowls.
05
Who should avoid raw fish?
Children under five, adults over 65, pregnant people and anyone with a weakened immune system are generally advised to avoid raw fish. Sweetfin’s cooked options include poached shrimp, grilled chicken and plant-based proteins.
06
Can I get a poke bowl without raw fish at Sweetfin?
Yes. Choose poached shrimp, grilled chicken, tofu, sweet potato or Japanese eggplant, with the same bases, sauces and toppings as the fish bowls.
