Poi
FDC 170431cup (240 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 61 · -32 vs Vegetables medianPoi sits at 61 of 100, a Good band, but ranks just 51st of 60 in Vegetables, well below the category's median of 93. Its only real standout is vitamin E, at a modest 15% DV, reflecting how the pounding and fermentation process leaves it fairly plain nutritionally.
Made from pounded, fermented taro root, poi is a traditional Hawaiian staple eaten alongside meat or fish, typically by the cup at around 240 grams. It is naturally low in protein and fat, and shoppers wanting a more nutrient-dense vegetable-category choice might look at raw hearts of palm instead.
See how this score is calculated, build a plate around poi, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 112 kcal | 6% |
| Total fat | 0.14 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 12 mg | 1% |
| Carbohydrate | 27 g | 10% |
| Dietary fiber | 0.4 g | 1% |
| Sugars | 0.39 g | |
| Protein | 0.38 g | 1% |
| Potassium | 183 mg | 4% |
| Calcium | 16 mg | 1% |
| Iron | 0.88 mg | 5% |
| Magnesium | 24 mg | 6% |
| Vitamin C | 4 mg | 4% |
| Vitamin A | 3 µg | 0% |
| Vitamin E | 2.3 mg | 15% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 269 kcal | 13% |
| Total fat | 0.34 g | 0% |
| Saturated fat | 0.07 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 29 mg | 1% |
| Carbohydrate | 65 g | 24% |
| Dietary fiber | 0.96 g | 3% |
| Sugars | 0.94 g | |
| Protein | 0.91 g | 2% |
| Potassium | 439 mg | 9% |
| Calcium | 38 mg | 3% |
| Iron | 2.1 mg | 12% |
| Magnesium | 58 mg | 14% |
| Vitamin C | 9.6 mg | 11% |
| Vitamin A | 7.2 µg | 1% |
| Vitamin E | 5.5 mg | 37% |
Source: USDA FoodData Central · Public domain
FDC 170431Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Hearts of palm, rawDensity 63 vs 61Onions, rawDensity 67 vs 61Shallots, rawDensity 68 vs 61Original analysis by NutriVerdict
In the kitchen and how to use it
Poi is a traditional Hawaiian staple made by pounding cooked taro root into a smooth, purple-gray paste, then thinning it with water to a pudding-like consistency. It has a mildly tangy flavor that grows more sour as it ferments, and is traditionally eaten with the fingers alongside dishes like kalua pork, lomi salmon, or grilled fish.
Fresh poi is sold refrigerated and is best used within a few days, since it keeps fermenting and souring over time; freezing extends its life for longer storage. At 112 calories per 100 g with very little protein or fiber, it functions mainly as a starchy side dish, and at just 12 mg of sodium per 100 g it works as a low-sodium alternative to rice or bread on a Hawaiian-style plate.
Frequently asked questions about poi
How many calories are in poi?
Poi has 112 calories per 100 g.
What is poi made from?
Poi is a traditional Hawaiian food made by pounding cooked taro root into a paste and thinning it with water.
Is poi low in sodium?
Yes, poi has only 12 mg of sodium per 100 g.