13 forms & preparations
Dietary labels are inferred automatically from Poi's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 28/100
How many beneficial nutrients Poi delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Poi come from — the split across carbs, fat & protein.
98% from carbs
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Carbs 98%27.2 g per serving
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Fat 1%0.1 g per serving
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Protein 1%0.4 g per serving
What Poi is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value.
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 27.2 g | |
| Dietary Fiber | 0.4 g | |
| Total Sugars | 0.4 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.1 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 18.0 mg | — |
| Omega-6 Fatty Acids | 40.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 25.0 mg | — |
| Stearic Acid | 4.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 11.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 40.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 0.4 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 3.0 mcg | |
| Vitamin C | 4.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 2.3 mg | |
| Vitamin K | 1.0 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 1.1 mg | |
| Vitamin B6 | 0.3 mg | |
| Folate (B9) | 21.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.3 mg | |
| Choline | 16.7 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 16.0 mg | |
| Iron | 0.9 mg | |
| Magnesium | 24.0 mg | |
| Phosphorus | 39.0 mg | |
| Potassium | 183.0 mg | |
| Sodium | 12.0 mg | |
| Zinc | 0.2 mg | |
| Copper | 0.2 mg | |
| Manganese | 0.4 mg | |
| Selenium | 0.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.6 g | — |
About Poi
Taro (Colocasia esculenta) is a starchy tropical root vegetable grown for its large, barrel-shaped corms and, in some varieties, its edible leaves. One of the oldest cultivated food plants, it has rough brown skin and dense, starchy flesh flecked with purple, turning a soft gray-violet when cooked, with a mild, sweet, nutty flavor. Taro is a good source of complex carbohydrates and energy, along with fiber, potassium, vitamin C, and B vitamins, and it is naturally gluten-free.
The corm must always be cooked, never eaten raw, since the raw plant contains irritating calcium oxalate crystals that cooking destroys. Around the world it is boiled, steamed, roasted, fried into chips, and simmered in stews and curries, mashed into the Hawaiian staple poi, and used in bubble tea and sweet desserts across Asia. Handle the peeled corm with care, as the raw sap can irritate skin. Store whole taro in a cool, dark, dry place and use it within a week or so.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Poi?
There are 112 calories in 100 g of Poi, or about 269 calories in 1 cup (240 g).
How much protein is in Poi?
Poi contains 0.4 g of protein per 100 g.
How many carbs are in Poi?
Poi has 27.2 g of carbohydrates per 100 g.
How much fat is in Poi?
Poi provides 0.1 g of total fat per 100 g.
What is Poi a good source of?
Poi is a good source of Copper, Vitamin B6, Manganese, Vitamin E and Thiamin (B1) (per 100 g). Daily Values are based on a 2,000-calorie diet.
