Sushi vs Poke:
Which Is Gluten-Free?
Both are rice-and-fish bowls at heart, and both hinge on the same hidden risk: soy sauce, imitation crab, and marinades. Here is what to order safely at each counter.
Both Sushi and Poke can be safe, but both depend on the brand or preparation — always check the label.
Verdicts last reviewed July 2026 · based on FDA gluten-free labeling rules and Celiac Disease Foundation guidance
Sushi
Sushi rice and plain fish are gluten-free. However, soy sauce, imitation crab, tempura crunch, and eel sauce usually contain wheat.
Watch out for:
- Imitation crab (wheat starch binder)
- Soy sauce (wheat)
- Eel sauce/unagi sauce (soy sauce base)
Poke
It depends. Raw fish and rice are gluten-free, but most poke sauces use soy sauce (wheat) and some toppings contain gluten.
Watch out for:
- Soy-sauce/ponzu marinades contain wheat
- Imitation crab (surimi) contains wheat
- Crispy onions, tempura flakes, and some sauces add gluten
Gluten-free swaps
Instead of Sushi:
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