Know what’s on your plate
Poi
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 112 kcal —
- Protein 0.4 g 1%
- Carbohydrate 27 g 10%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 0.4 g 1%
- Sugars 0.4 g —
- Sodium 12 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 3 µg 0%
- Vitamin C 4 mg 4%
- Vitamin D 0 µg 0%
- Vitamin E 2.3 mg 15%
- Vitamin K 1 µg 1%
- Thiamin (B1) 0.13 mg 11%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 1.1 mg 7%
- Pantothenic acid (B5) 0.29 mg 6%
- Vitamin B6 0.27 mg 16%
- Folate (B9) 21 µg 5%
- Vitamin B12 0 µg 0%
- Choline 16.7 mg 3%
Minerals
- Calcium 16 mg 1%
- Iron 0.88 mg 5%
- Magnesium 24 mg 6%
- Phosphorus 39 mg 3%
- Potassium 183 mg 4%
- Zinc 0.22 mg 2%
- Copper 0.17 mg 18%
- Manganese 0.37 mg 16%
- Selenium 0.7 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 112 | 0.4 g | 27 g | 0.1 g |
| 1 × cup | 240 g | 269 | 0.9 g | 64 g | 0.3 g |
| 2 × cup | 480 g | 538 | 1.8 g | 129 g | 0.7 g |
| ½ × cup | 120 g | 134 | 0.5 g | 32 g | 0.2 g |
| 3 × cup | 720 g | 806 | 2.7 g | 193 g | 1 g |
| 4 × cup | 960 g | 1075 | 3.6 g | 258 g | 1.3 g |
Questions about Poi
What is poi made from?
Poi is made by cooking taro corms until soft, then pounding them with water into a smooth paste. It may be eaten fresh or left to ferment, which gives it a tangier flavour.
How do you eat poi?
Eat it as a thick dip or side, traditionally scooped up with your fingers. It is often served alongside savoury foods such as kalua pig, laulau or lomi salmon.
Why does poi taste sour?
Fresh poi has a mild, earthy flavour; as it ferments, naturally occurring microbes make it tangier. Refrigerating it slows this change, while leaving it at room temperature speeds it up.
How should you store poi?
Keep poi covered in the fridge and use a clean spoon each time. If you see mould or notice an unpleasant smell, discard it.
Can you freeze poi?
Yes. Freeze it in airtight portions, then thaw it in the fridge; the texture may become less smooth, so stir in a little water before serving.
Can you cook with poi, or is it only eaten as a side?
Poi is usually eaten as a side or dip, but it can also be mixed into batters and doughs. Its mild flavour and thick texture work well in baked goods and pancakes.
Source: USDA FoodData Central 170431 · per 100 g · carbohydrate per EU label, fibre excluded
