Poi
Nutrition facts per 3.5 oz (100 g) and per 1 cup · Vegetables and Vegetable Products
3.5 oz (100 g) of Poi provides 112 calories, 0.38 g protein, 0.14 g fat and 27.2 g carbohydrate (0.4 g fiber).
Protein 1%Fat 1%Carbohydrate 98%
Calculated from the grams above at 4 calories/g for protein and carbohydrate and 9 calories/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
Quick answers
How many calories are in 1 cup of poi?
1 cup (8.5 oz, 240 g) of Poi has 269 calories. Per 3.5 oz (100 g): 112 calories.
How much protein is in 1 cup of poi?
1 cup (8.5 oz, 240 g) has 0.91 g of protein. Per 3.5 oz (100 g): 0.38 g.
How many carbs are in 1 cup of poi?
1 cup (8.5 oz, 240 g) has 65.4 g of total carbohydrate, including 0.96 g of fiber, so about 64.4 g of net carbs. Per 3.5 oz (100 g): 27.2 g carbohydrate and 0.4 g fiber.
How much fat is in 1 cup of poi?
1 cup (8.5 oz, 240 g) has 0.34 g of fat, of which 0.07 g is saturated. Per 3.5 oz (100 g): 0.14 g.
Sugar, sodium and minerals in 1 cup of poi
Per 1 cup (8.5 oz, 240 g):
- Total sugars: 0.94 g
- Sodium: 29 mg (about 0.1 g of salt), 1% DV
- Potassium: 439 mg, 9% DV
- Iron: 2.1 mg, 12% DV
- Calcium: 38 mg, 3% DV
What is poi high in?
Per 1 cup (8.5 oz, 240 g):
- Copper: 0.4 mg, 44% DV
- Vitamin B6: 0.7 mg, 39% DV
USDA values for this exact food, scaled to the serving. % DV uses FDA Daily Values. Sugar is total sugars: USDA does not separate added sugar for this food.
What stands out
- Copper: 0.17 mg per 3.5 oz (100 g) — 18% of the Daily Value. Other top sources →
- Vitamin B6: 0.27 mg per 3.5 oz (100 g) — 16% of the Daily Value. Other top sources →
- Vitamin E: 2.3 mg per 3.5 oz (100 g) — 15% of the Daily Value. Other top sources →
- Thiamin (B1): 0.13 mg per 3.5 oz (100 g) — 11% of the Daily Value. Other top sources →
Before you use this number
- This number is not what your body gets. Plant foods contain only non-heme iron, which is absorbed far less readily than the heme iron in meat, seafood and poultry. Absorption runs about 14–18% from mixed diets that include meat, seafood and vitamin C, and 5–12% from vegetarian diets. Vitamin C and meat eaten in the same meal raise it. Phytate in grains and beans, and polyphenols in foods such as spinach, lower it. Calcium is unusual in lowering absorption of both forms. Evidence: iron-18 · iron-04 · iron-05 · iron-06 · iron-19
Energy and macronutrients
| Nutrient | per 3.5 oz (100 g) | per 1 cup (240 g) | % DV per 1 cup |
|---|---|---|---|
| Energy | 112 kcal | 269 kcal | |
| Protein | 0.38 g | 0.91 g | 2% |
| Total fat | 0.14 g | 0.34 g | 0% |
| Saturated fat | 0.03 g | 0.07 g | 0% |
| Monounsaturated fat | 0.01 g | 0.03 g | |
| Polyunsaturated fat | 0.06 g | 0.14 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Carbohydrate | 27.2 g | 65.4 g | 24% |
| Dietary fiber | 0.4 g | 0.96 g | 3% |
| Sugars (total) | 0.39 g | 0.94 g | |
| Water | 71.6 g | 171.9 g |
Vitamins
| Nutrient | per 3.5 oz (100 g) | per 1 cup (240 g) | % DV per 1 cup |
|---|---|---|---|
| Vitamin A (RAE) | 3 mcg | 7.2 mcg | 1% |
| Vitamin C | 4 mg | 9.6 mg | 11% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 2.3 mg | 5.52 mg | 37% |
| Vitamin K | 1 mcg | 2.4 mcg | 2% |
| Thiamin (B1) | 0.13 mg | 0.31 mg | 26% |
| Riboflavin (B2) | 0.04 mg | 0.1 mg | 7% |
| Niacin (B3) | 1.1 mg | 2.64 mg | 16% |
| Vitamin B6 | 0.27 mg | 0.66 mg | 39% |
| Folate | 21 mcg | 50.4 mcg | 13% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | 16.7 mg | 40.1 mg | 7% |
Minerals
| Nutrient | per 3.5 oz (100 g) | per 1 cup (240 g) | % DV per 1 cup |
|---|---|---|---|
| Calcium | 16 mg | 38.4 mg | 3% |
| Iron | 0.88 mg | 2.11 mg | 12% |
| Magnesium | 24 mg | 57.6 mg | 14% |
| Phosphorus | 39 mg | 93.6 mg | 7% |
| Potassium | 183 mg | 439.2 mg | 9% |
| Sodium | 12 mg | 28.8 mg | 1% |
| Zinc | 0.22 mg | 0.53 mg | 5% |
| Copper | 0.17 mg | 0.4 mg | 44% |
| Selenium | 0.7 mcg | 1.68 mcg | 3% |
More in Vegetables and Vegetable Products
- Raw green bell peppers
- Raw red bell peppers
- Raw immature seeds pigeonpeas
- Raw pokeberry shoots
- Potato only from Puerto Rican mixed dishes, gravy and other components reported separately
- Potato pancakes
How much of your day is this? Daily Values are one reference for everyone. Bioma calculates your personal targets from your body, activity and goal, and shows every meal against them, from a photo. About Bioma →
Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 170431. Described in USDA as Poi; we shorten these names for readability and keep the original here. Values are per 3.5 oz (100 g) of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 cup" = 240 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labeling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd