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How Many Calories in Poi?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 32 kcal | 0.1g |
| 100g | 112 kcal | 0.4g |
| 1 cup | 269 kcal | 1.0g |
A poi contains 112 calories per 100g. A typical 1 cup (240g) provides about 269 calories. Poi is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Poi Nutrition Facts
| Nutrient | Per 100g | Per serving (240g) |
|---|---|---|
| Calories | 112 kcal | 269 kcal |
| Protein | 0.4g | 1.0g |
| Carbohydrates | 27.2g | 65.3g |
| of which Sugars | 0.4g | 1.0g |
| Fat | 0.1g | 0.2g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 0.4g | 1.0g |
| Sodium | 12.0mg | 29mg |
| Potassium | 183.0mg | 439mg |
| Calcium | 16.0mg | 38mg |
| Iron | 0.9mg | 2.2mg |
| Vitamin C | 4.0mg | 9.6mg |
| Vitamin A | 3.0µg | 7µg |
| Selenium | 0.7µg | 2µg |
| Riboflavin (B2) | 0.0mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- A good source of carbohydrates (10% DV)
- Low in saturated fat (0% DV)
- Low in sodium (1% DV)
- Calories: 6% DV
- Protein: 1% DV
- Carbohydrates: 10% DV
- Fibre: 1% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 1% DV
- Potassium: 4% DV
- Calcium: 1% DV
- Iron: 5% DV
- Vitamin C: 4% DV
- Vitamin A: 0% DV
- Selenium: 1% DV
- Riboflavin (B2): 0% DV
Useful for tracking poi
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Have a cat or dog? Check whether poi is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out poi for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Frequently Asked Questions
How many calories in poi per 100g?
Poi contains 112 calories per 100g, based on USDA reference data.
Is poi high in calories?
A 1 cup of poi (240g) has around 269 calories — roughly 13% of a 2,000-calorie daily intake.
Is poi good for weight loss?
At 112 calories per 100g, poi is relatively low in calories and can fit well into a weight-loss diet. A 1 cup provides about 269 calories.
How much protein is in poi?
Poi contains 0.4g of protein per 100g.
Is poi a good source of fibre?
Poi is relatively low in fibre at 0.4g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does poi compare to taro, raw?
Poi has 112 calories per 100g, close to taro, raw at 112 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of poi for 20g of protein?
With 0.4g of protein per 100g, you'd need roughly 5000g of poi to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to poi by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Poi (this page) | 112 kcal | 0.4g | 27.2g | 0.1g |
| Taro, Raw | 112 kcal | 1.5g | 26.5g | 0.2g |
| Morningstar Farms Tuscan Greens & Beans, Frozen, Unprepared | 112 kcal | 5.9g | 11.7g | 6.3g |
| Lima Beans, Immature Seeds, Raw | 113 kcal | 6.8g | 20.2g | 0.9g |
| Pigeonpeas, Immature Seeds, Cooked, Boiled, Drained, without Salt | 111 kcal | 6.0g | 19.5g | 1.4g |
| Potatoes, Mashed, Home-prepared, Whole Milk and Margarine Added | 113 kcal | 2.0g | 16.9g | 4.2g |
| Pigeonpeas, Immature Seeds, Cooked, Boiled, Drained, with Salt | 111 kcal | 6.0g | 19.5g | 1.4g |
More kit for poi tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.