Vegetables • Deep Nutrition Analytics
Poi
As a recognized vegetables, Poi delivers 112 calories per 100g, with energy primarily anchored by carbohydrates (27.2g) to support daily activity. Micronutrient analysis reveals a steady presence of Copper, accounting for 18% DV per 100g. While caloric density is concentrated at 1.1 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 0.4 g
- Carbohydrates
- 27.2 g
- Fat
- 0.1 g
- Fiber
- 0.4 g
Produce Profile: Hydration & Micronutrients
Poi provides natural botanical nutrition with 112 calories per 100g. Providing 0.4g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carbohydrate, by difference | 27.2 g |
| Total Sugars | 0.4 g |
| Energy | 469 kJ |
| Energy | 112 kcal |
| Protein | 0.4 g |
| Fiber, total dietary | 0.4 g |
| Total lipid (fat) | 0.1 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.2 mg |
| Manganese | 0.4 mg |
| Vitamin B6 | 0.3 mg |
| Vitamin E | 2.3 mg |
| Magnesium | 24 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 1 µg |
| Vitamin E (alpha-tocopherol) | 2.3 mg |
| Vitamin A, IU | 66 IU |
| Vitamin A, RAE | 3 µg |
| Vitamin C, total ascorbic acid | 4 mg |
| Vitamin B-6 | 0.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.9 mg |
| Magnesium, Mg | 24 mg |
| Phosphorus, P | 39 mg |
| Sodium, Na | 12 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.4 mg |
| Calcium, Ca | 16 mg |
| Potassium, K | 183 mg |
| Zinc, Zn | 0.2 mg |
| Selenium, Se | 0.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Cryptoxanthin, beta | 17 µg |
| Carotene, beta | 31 µg |
| Folate, food | 21 µg |
| Folate, DFE | 21 µg |
| Choline, total | 16.7 mg |
| Ash | 0.6 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0 mg |
| Folate, total | 21 µg |
| Fatty acids, total saturated | 0 g |
| Water | 71.6 g |
| Niacin | 1.1 mg |
| Pantothenic acid | 0.3 mg |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
Serving calculator
Common serving sizes
- cup240 g
Compare Poi with Category Peers
Taro, raw vs Poi
Compared to Taro, raw, Poi has 90% less fiber and 0% higher calories per 100g.
Poi vs Yam, cooked, boiled, drained, or baked, with salt
Compared to Yam, cooked, boiled, drained, or baked, with salt, Poi has 90% less fiber and 2% lower calories per 100g.
Frequently Asked Questions
How many calories are in Poi?
A standard 100-gram serving of Poi contains 112 calories (469 kJ), alongside 0.4g of protein, 27.2g of carbohydrates, and 0.1g of fat.
In common serving sizes:- 240g (cup): ~269 kcal
Is Poi suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 26.8g of net carbs per 100g (27.2g total carbs minus 0.4g fiber), consuming Poi will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Poi?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Poi are:
- Copper: 0.166 mg (18% of your daily value)
- Manganese: 0.37 mg (16% of your daily value)
- Vitamin B6: 0.273 mg (16% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170431).