Poi

Nutrition per ~85 g · ¾ cup chopped

22.8 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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 54.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it 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

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