Poi
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 4 MG | 4% | |
| Thiamin | 0.1 MG | 11% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 1.1 MG | 7% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.3 MG | 16% | |
| Folate, total | 21 UG | 5% | |
| Choline, total | 16.7 MG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 3 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 2.3 MG | 15% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 1 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 16 MG | 1% | |
| Iron, Fe | 0.9 MG | 5% | |
| Magnesium, Mg | 24 MG | 6% | |
| Phosphorus, P | 39 MG | 3% | |
| Potassium, K | 183 MG | 4% | |
| Sodium, Na | 12 MG | 1% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.2 MG | 18% | |
| Manganese, Mn | 0.4 MG | 16% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Low in calories with 112 kcal per 100g.
- Very low in fat (0.1g per 100g).
About Poi
This traditional Hawaiian staple is made from the underground stem of the taro plant, which is cooked and pounded into a smooth, starchy paste. Its naturally gluten-free composition makes it suitable for those with celiac disease or gluten sensitivity. While it's relatively low in protein, it provides a steady source of energy through its carbohydrate content, and its mild flavor makes it a gentle option for people recovering from illness or those with sensitive digestive systems.
In the kitchen, it can be enjoyed fresh for a slightly sweet taste or left to ferment for a tangier profile. It's commonly served as a side dish alongside meats or fish, or incorporated into traditional luaus and cultural celebrations. Some people use it as a base for puddings or blend it into smoothies for added thickness and nutrition. Because of its soft texture and neutral flavor, it's also a popular first food for infants in Hawaiian households. Its versatility and digestibility make it a staple in both everyday meals and ceremonial feasts.
Compare Poi
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