Poi nutrition facts
Per 1 cup · 240 g
of a 2,000 cal day
- Protein0.9g1% of calories
- Carbs65g98% of calories
- Fat0.3g1% of calories
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Poi (1 cup, 240 g) has 269 calories, with 0.9 g of protein, 65 g of carbohydrates and 0.3 g of fat. Most of its energy comes from carbs (98% of calories). It is high in Vitamin E (37% DV), thiamine (26% DV) and Vitamin B6 (50% DV).
High in
20%+ of the daily value
- Vitamin E37%
- Thiamine26%
- Vitamin B650%
- Iron26%
- Copper44%
- Manganese39%
Good source of
10–19% of the daily value
- Vitamin C11%
- Niacin17%
- Folate (B9)13%
- Pantothenic acid14%
- Magnesium14%
- Phosphorus13%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (240 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 7 μg | 1% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 6 mg | 37% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 1 mg | 50% |
| Folate (B9) | 50 μg | 13% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 40 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 38 mg | 4% |
| Iron | 2 mg | 26% |
| Potassium | 439 mg | 9% |
| Magnesium | 58 mg | 14% |
| Phosphorus | 94 mg | 13% |
| Zinc | 1 mg | 5% |
| Copper | 0.4 mg | 44% |
| Manganese | 1 mg | 39% |
| Selenium | 2 μg | 3% |
Full breakdown · 13 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 0 μg | — |
| Beta carotene | 74 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Lycopene | 0 μg | — |
| Monounsaturated fats | 0 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Retinol | 0 μg | — |
| Theobromine | 0 mg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 269 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 51minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in Poi?
One serving of Poi (1 cup) has 269 calories, which works out to 112 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Poi high in protein?
Not especially. It has 0.9 g of protein per serving, and protein supplies 1% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Poi keto-friendly?
It is hard to fit into a strict keto diet. One serving has 64 g of net carbs and 98% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Poi?
29 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Poi?
0.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
