Poi
Poi is a traditional Hawaiian starch made from taro root that is naturally low in fat and sodium while providing easily digestible carbohydrates and potassium.
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin B60.25 mg15% DV
- Vitamin E2.0 mg13% DV
- Thiamin0.11 mg9% DV
- Niacin0.94 mg6% DV
- Folate17.8 mcg4% DV
- Vitamin C3.4 mg4% DV
- Riboflavin0.03 mg3% DV
- Choline14.2 mg3% DV
- Vitamin K0.85 mcg<1% DV
- Vitamin A2.5 iu<1% DV
- Copper0.14 mg16% DV
- Manganese0.31 mg14% DV
- Magnesium20.4 mg5% DV
- Iron0.75 mg4% DV
- Potassium155.5 mg3% DV
- Phosphorus33.1 mg3% DV
- Zinc0.19 mg2% DV
- Selenium0.59 mcg1% DV
- Calcium13.6 mg1% DV
- Sodium10.2 mg<1% DV
- Polyunsaturated Fat0.05 g
- Saturated Fat0.02 g
- Monounsaturated Fat0.01 g
- Inulin / Prebiotic fibre~2.5 g
Score · 52/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Copper18% DV
- Vitamin B617% DV
- Manganese16% DV
- Vitamin E15% DV
- Thiamin11% DV
Overview
Poi is a creamy, paste-like food created by cooking and mashing taro root (Colocasia esculenta), a staple in Hawaiian cuisine for over a thousand years. It consists primarily of complex carbohydrates and resistant starch, particularly in fermented preparations, making it a prebiotic-rich food that supports gut microbiota diversity. The high potassium content (183 mg per 100g) contributes to cardiovascular health and blood pressure regulation, while the naturally low sodium profile makes it suitable for sodium-restricted diets. Poi contains compounds like polyphenols and resistant starch that may improve insulin sensitivity and promote satiety. The fermented varieties offer additional probiotic benefits. Though modest in micronutrients on a per-serving basis, poi's gentle digestibility makes it valuable for older adults and those with compromised digestive function. Its glycemic impact depends on fermentation time and preparation method—longer fermentation produces lower glycemic responses due to resistant starch formation.
Health Benefits (4)
- Improved blood pressure regulation and cardiovascular healthstrongHigh potassium content supports vasodilation and sodium balance, reducing strain on arterial walls and supporting healthy blood pressure
- Enhanced gut microbiota diversity and prebiotic effectmoderateResistant starch in poi, especially when fermented, serves as fuel for beneficial bacteria and increases short-chain fatty acid production
- Gentle digestibility and reduced gastrointestinal stressmoderateTaro's cell wall structure and cooking process create a smooth paste easily absorbed by the digestive tract with minimal fermentation gases
- Improved insulin sensitivity and blood glucose stabilityemergingFermented poi develops resistant starch, which passes through the small intestine undigested and reduces postprandial glucose spikes
Food Pairings
- ·Pair with fatty fish (salmon, sardines) because the fat solubility of fish fats aids absorption of poi's trace vitamin A and enhances satiety
- ·Combine with leafy greens (spinach, kale) because these provide complementary micronutrients (calcium, magnesium) that poi lacks in significant quantities
- ·Serve with legumes because both are starch-based and together create a complete amino acid profile while supporting resistant starch formation
Practical Tips
- ·Choose fermented poi when available, as fermentation increases resistant starch content and may lower glycemic response by 15-20%
- ·Store fresh poi refrigerated in an airtight container for up to 5 days; frozen poi maintains quality for 3 months
- ·Consume poi at room temperature or slightly warmed to preserve probiotic bacteria if using fermented varieties
Optimal Timing
Poi's complex carbohydrates and prebiotic fiber are best utilized during active daytime hours; the starch content supports sustained energy without evening digestive burden
Poi can be consumed anytime but pairs well with lunch as a gentle, easily digestible base for meals with protein and vegetables
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower poi is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about poi
What is poi?
Poi is classified as a vegetable. Poi is a traditional Hawaiian starch made from taro root that is naturally low in fat and sodium while providing easily digestible carbohydrates and potassium.
Is poi healthy?
Poi scores 52/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Copper, Vitamin B6, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is poi high in protein?
Not particularly. A 85 g serving provides about 0.3 g of protein (~1% of the 50 g daily value).
Is poi high in fiber?
Not really. A 85 g serving provides about 0.3 g of fiber (~1% of the 28 g daily value).
What vitamins and minerals are in poi?
In a 85 g serving, poi is highest in Copper (~16% DV), Vitamin B6 (~15% DV), Manganese (~14% DV), Vitamin E (~13% DV).
Is poi keto-friendly?
Not really. A 85 g serving has about 22.8 g of net carbs (23.1 g total minus 0.3 g fiber).
When is the best time to eat poi?
Best in the midday. Poi's complex carbohydrates and prebiotic fiber are best utilized during active daytime hours; the starch content supports sustained energy without evening digestive burden
How much poi should I eat?
A typical serving is around 85 g (~95 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating poi alongside several other vegetable sources.
What pairs well with poi?
Poi pairs nicely with: Pair with fatty fish (salmon, sardines) because the fat solubility of fish fats aids absorption of poi's trace vitamin A and enhances satiety; Combine with leafy greens (spinach, kale) because these provide complementary micronutrients (calcium, magnesium) that poi lacks in significant quantities; Serve with legumes because both are starch-based and together create a complete amino acid profile while supporting resistant starch formation.
Supplements that mirror Poi's nutrient profile
Encyclopedia entries that supply the same signature nutrients poi contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Poi
These are the nutrients poicontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.