Nutrition for Poi

Calories, Protein, Vitamins and More

image of poi source

Poi Nutrition Summary

One cup of poi (240 grams or 0.5 lb) contains 269 calories and 0.9 grams of protein. Poi consist of 72% water, 27% carbohydrates, and less than 1% of protein or fat.

Poi is an excellent source of many nutrients, including carbohydrates, iron, potassium and Vitamin B6. It also contains significant amounts of Vitamin C, calcium, magnesium, thiamin, niacin, Vitamin E, phosphorus, manganese and copper.

In one cup of poi:

  • Calories: 269
  • Protein: 0.9 g
  • Sugar: 0.9 g
  • Dietary fiber: 1 g
  • Fat: 0.3 g, (Saturated: 0.1 g)
  • Sodium: 28.8 mg
There is no significant amounts of cholesterol in poi.

See the Poi Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Poi.

Calories in Poi

Poi has 269 calories per cup or 112 calories for every 100 grams. Most of its calories are from carbohydrates.

98% of calories in poi are from carbohydrates and 1% of calories are from protein.

Calories from Carbs

The majority, or 98% of the calories in poi are from carbohydrates. The carbs in poi are mostly in the form of dietary fiber and sugar (53% and 47%). 1 cup of poi has 4% of daily values or 1 grams of dietary fiber.

  • Dietary fiber: 1 g
  • Sugar: 0.9 g
There is no significant amounts of starch in poi.

Calories from Fat

Poi does not contain a significant amount of calories from fat (less than 1%). Poi is very low in total fat, with 0.3 grams per cup. Most of the fat in poi are healthier unsaturated fats.

Poi is cholesterol free and trans-fat free.

  • Total fat: 0.3 g
  • Saturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholesterol, trans fat or monounsaturated fat in poi.

Calories Similar to Poi

Some other vegetables with similar calories to poi by weight:

Protein in Poi

One cup of Poi has 0.9 grams of protein or about 2% of daily recommended intake. Poi is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 0.91 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in poi.

Protein Similar to Poi

Some other vegetables with similar amounts of protein to poi by weight:

Vitamins and Minerals in Poi

An good source of many nutrients, poi contains abundant amounts of iron, potassium and Vitamin B6. In fact, a single cup of poi contains 50% of recommended daily values or 0.7 milligrams of Vitamin B6. Also an excellent source of potassium, a single cup of poi contains 19% of recommended daily values or 439.2 milligrams of potassium.

Vitamins in poi (1 cup):
  • Vitamin a: 7.2 ug
  • Thiamin: 0.3 mg
  • Riboflavin: 0.1 mg
  • Niacin: 2.6 mg
  • Vitamin b6: 0.7 mg
  • Vitamin c: 9.6 mg
  • Vitamin e: 5.5 mg
  • Folate: 50.4 ug
  • Vitamin k: 2.4 ug
Minerals in poi (1 cup):
  • Calcium: 38.4 mg
  • Potassium: 439.2 mg
  • Iron: 2.1 mg
  • Magnesium: 57.6 mg
  • Zinc: 0.5 mg
  • Selenium: 1.7 ug
  • Phosphorus: 93.6 mg
  • Copper: 0.4 mg
  • Manganese: 0.9 mg
  • Choline: 40.1 mg
There is no significant amounts of pantothenic acid or vitamin b12 in poi.

Similar to Poi for Vitamin B6

Here are some other vegetables with similarly abundant amounts of Vitamin B6 to poi:

Flavonoids and Carotenoids in Poi [3]

Poi contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one cup of poi:

  • beta-carotene: 74 ug

Poi Nutrition Chart


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Water G
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

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