scored 53/100
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.
22.8 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 53.
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.
High potassium content supports vasodilation and sodium balance, reducing strain on arterial walls and supporting healthy blood pressure
Resistant starch in poi, especially when fermented, serves as fuel for beneficial bacteria and increases short-chain fatty acid production
Taro's cell wall structure and cooking process create a smooth paste easily absorbed by the digestive tract with minimal fermentation gases
Fermented poi develops resistant starch, which passes through the small intestine undigested and reduces postprandial glucose spikes
Poi's complex carbohydrates and prebiotic fiber are best utilized during active daytime hours; the starch content supports sustained energy without evening digestive burden
Breaks a fast
Poi can be consumed anytime but pairs well with lunch as a gentle, easily digestible base for meals with protein and 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.
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.
Poi scores 53/100 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.
Not particularly. A 85 g serving provides about 0.3 g of protein (~1% of the 50 g daily value).
Not really. A 85 g serving provides about 0.3 g of fiber (~1% of the 28 g daily value).
In a 85 g serving, poi is highest in Copper (~16% DV), Vitamin B6 (~15% DV), Manganese (~14% DV), Vitamin E (~13% DV).
Not really. A 85 g serving has about 22.8 g of net carbs (23.1 g total minus 0.3 g fiber).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients poi contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.